How often do we ponder a thought of losing some pounds within a matter of weeks, but eventually end up adding more. Our lifestyle defines the way our body shapes and one cannot expect to lose fat fast, if he’s looking for booze every now and then. A human body is capable of adapting wonderfully, to different activities, and it’s amazing how that makes an overall difference to our figure. So, if you want to fit yourself comfortably in those tight clothes just like you once did, you may need to procure these ways to achieve the desired.
Don’t focus too much on the numbers
What most people make mistake is that, they start focusing too much on burning a certain amount of calories, in addition to losing few pounds in a particular day. A weighing scale or any relevant tool can never be a sure shot indication of your progress. When you train yourself for strength, you tend to lose some pounds of fat, while you also add up some muscle mass. This exchange counter-balances your weight and there is no net loss of the same. However, it is the composition of your body and fitting of the clothes that signify how well you have worked out. So, as long as you don’t get agitated by the numbers, there are more chances of you shedding the fat quickly and effectively.
Kill hunger pangs with protein-rich diet
Proteins are a vital asset of any sort of diet, and undoubtedly so, with the benefits it has got to offer. Avoid yourself to get lured into eating excessively, by taking appropriate amount of protein that helps you satisfy your hunger and end the pangs in between regular meals. On the counterpart, protein is also responsible for burning calories at a faster rate, owing to the augmentation of metabolism. All you need is 0.8 gm of protein per kilogram of body weight to meet the daily requirements. Say for instance, if you weigh 90 kgs , you should take (90×0.8=) 72 grams of protein every day.
Give regular shocks to your body
A human body responds more evidently to surprises than to uniformity, and this is great way of making your body lose fat. There’s a very thin line between reducing calories and going to starvation mode. One should keep changing the amount of calories he/she takes every day, while taking care of the daily diet. Given that our body always adapts to changing conditions, it does the same when we keep on consuming the same amount of calories every day. As a result, it doesn’t allow burning of fat, by reducing the rate of metabolism accordingly. Hence, you need to shock the body by introducing some disparity in your daily caloric intake. This in turn will increase leptin, a hormone responsible for regulating the amount of fat stored in body. The higher the levels of leptin, faster will be the metabolic rate.
Six meals a day or three?
This has always been a tricky question to get an answer for. However, both of them are known to satisfy different conditions, given that they are executed in proper sense. On one hand, three solid meals a day help you to focus on consuming a good chunk of protein in order to satisfy your hunger. Also, you tend to lose some amount calories in between the meals, owing to the activities you perform. All these contribute towards fat loss.
On the other hand, smaller meals make sure that your body receives sufficient supply of nutrients at regular intervals, such that it doesn’t have to undergo starvation mechanism. However, this is not for everyone, especially if you have a hard time controlling the amount you eat. There’s a good chance you may end up with more calories than nutrition at the end of the day. One should introduce low or lean fat protein, healthy fats and fiber in their small meals in order to acquire satisfaction in small amounts. If you continue eating more than what is required, you may have to fall back to the traditional method of eating 3 meals a day, in order to keep a check.
Go for High Intensity Interval Training
Put an end to all those boring cardio exercises that took much of your efforts without spinning in the desirable results. High intensity interval training involves switching in between low and high intensity exercises. Say for instance, a person sprints for 30 seconds and follows it up with a 60 seconds walk. This increases the heart rate to a significant amount, which in turn enhances the rate of metabolism and fat loss. Once the experts used to believe that the“steady state”cardios were more effective in burning fat, given that the fat is used up as energy while performing low intensity exercises, such as walking or jogging. However, off late, it has been proved that high intensity training intensifies fat loss to a great extent, provided the body is exposed to that amount of strength. These interval trainings have a long lasting effect, as your body remains to be in a mode of calorie depletion for the next 24 hours post work-out.
Go get some Vitamin C
When your body is in some kind of stress, it is liable to secrete cortisol hormone, which in turn contributes to weight gain and fat absorption. Taking sufficient amounts of Vitamin C will help you in counter attacking this result. Besides, your body also stimulates the production of carnitine, which turns the body fat into energy that gets burnt up while you perform physical activities. Apple, apricot, peppers, papaya, broccoli, cauliflower, kiwifruit, pummel and tangarines are few rich sources of Vitamin C one can introduce in their daily diet.
Eat more fat
Yes! You heard it absolutely right. Just like a glass cuts the diamond, fat will burn fat. There’s a thing like good and bad fat and one should know the difference between the two. Healthy fats are not only good for your heart, but also your overall health, which includes muscle strength as well. Omega-3 fats are categorized as the good ones and the sources include salmon, olive oil, fish liver, peanut butter and fish oil. They are rich in nutrients and help you to feel satisfied throughout the course of the day.
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