When it is about fat loss, there is no dearth of deprivation diets, meal replacement plans, and supplements with catchy taglines that claim to burn more fat from your body in little to no time. While these easy fix solutions may sound enticing initially, most of them lack any scientific evidence. It is imperative to understand that there is no magic pill to lose fat dramatically, as it is not an overnight process.
However, some small dietary and lifestyle tweaks can help you lose those unwanted pounds steadily if followed with diligence. If you are keen on shedding fat and keep it off, here are the top six science-backed strategies to follow for optimal results.
When it comes to burning fat, weight training is one of the last things you would want to overlook, as it is one of the best ways to optimize fat loss. Lifting weights offers a unique advantage to other types of weight loss exercises; it not only helps burn fat but also builds muscle simultaneously.
Unlike cardio that only provides one hit of caloric burn per session, intense weight training boosts your metabolism for up to 38 hours after your workout ends, which means your body is burning calories even when you are not strength training.
Also, the more lean body mass you carry, the more calories you burn while at rest. Incorporate multi-joint compound exercises like squats, deadlifts, bench press in your strength training routine to work the most muscles with maximum impact.
A low-carb diet can be an effective way to trigger the body to lose fat. A high carb diet causes a spike in the insulin hormone, leading to more fat storage. It is essential to limit refined carbs, or those heavily processed, as they are stripped of their fiber and nutrients, providing only empty calories.
As carbs provide the body energy needed to function, you can not cut out the macronutrient entirely from your diet. Instead, opt for whole-grain foods like whole wheat, brown rice, barley, oats, and fruits and vegetables. These healthy carbs are associated with a lower body mass index and provide various other health benefits.
Eat More Protein
Increasing your daily protein intake is an effective way to lose excess fat, especially from your belly and abdominal area. An essential macronutrient for weight loss, eating a high protein diet boosts your metabolism and reduces appetite, making you feel fuller for longer.
Replacing carbohydrates and fats with more protein decreases the hunger hormone and boosts several satiety hormones, thus preventing overeating and reducing overall calorie intake. Many nutritionists recommend eating at least 1 to 1.5 grams of protein per pound of body weight. You would want to source it from food like lean meat, fish and seafood, eggs, legumes, and dairy products.
As you may already know, weight loss occurs when there is a calorie deficit, meaning you burn more calories than you eat. Cardio boosts your heart and makes the blood pump faster, making you sweat, thus burning calories and aiding in a caloric deficit. Used in conjunction with a good diet, cardio, or aerobic exercise is one of the best ways to enhance fat burning. Whether it is running, cycling, swimming, cardio brings about several benefits to our health, particularly the waistline.
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Get More Sleep
Getting enough quality can boost fat burning and prevent weight gain, according to numerous studies. The body burns the most calories during the REM stage, as this is when we are burning the most glucose. The longer you sleep, the more REM sleep you get, leading to more calorie burning.
Sleep deprivation contributes to alterations in hunger hormones, increased hunger, poor food choices, and a higher risk of obesity. Therefore, it is critical to get good quality, interrupted sleep lasting at least 7-9 hours to make the most out of your fat loss journey.
Eat Spicy Foods
While everyone’s body reacts to spices differently, as far as fat burning is concerned, the general notion is that the daily consumption of capsaicin can aid with weight loss. Many studies have found that chilies can help reduce appetite while increasing energy expenditure.
With that said, consuming large amounts of spicy foods is not a quick fix and should not be the way to go, as too much of it causes a burning sensation, stomach cramps, and ulcers. Prioritize improving your diet, exercising, and sleeping well. Eat the chilies for the flavor and not as a weight loss solution.