|
Home / Fitness / Weight Loss
5 Proven Ways To Lose More Fat In Less Time
By:Nicky Pilkington
If you're looking to lose some unwanted body fat, this article will show you 5 simple, proven ways to shed more fat in less time.
1. Drink more water throughout the day
Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water.
Drinking water will also help you feel more full throughout the day, so you're less likely to be hungry and less likely to snack.
One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you'll eat less during your meal.
Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water.
2. Eat five to six smaller meals each day
This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker.
Eating one or two larger meals each day will cause your metabolism to slow down. If it's not presented with food more often, it doesn't burn through it as fast.
Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn't sure when it's going to get its next meal, so it conserves stored fat to use in case of future calorie needs.
Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).
Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads, vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish.
3. Do three to four cardiovascular workouts each week
This is how you'll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you'll burn more calories throughout the day, even while resting.
30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.
Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.
4. Weight train three to four times a week
Weight training will not burn a sufficient amount of fat while you're doing it. Weight training will help you burn more calories and fat in the future.
When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you're at rest, even sleeping, you'll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose.
That's why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result.
5. Begin to slowly reduce your calorie intake
In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat.
Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments.
Instead, use spices or low-calories sauces to add flavor to your food.
As you reduce your daily calories, begin to observe in the mirror what effect it's having on your body composition. This will help you decide whether or not you should reduce your calories again or if you're making progress where you are.
If you don't see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.
This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you'll also stop adding lean muscle tissue.
Over time, you'll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue.
There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you'll begin to see positive changes in the mirror.
Digg
del.icio.us
Blink
Stumble
Spurl
Reddit
Netscape
Furl
Article keywords: fitness, exercise, muscle, strength, calories, metabolism, aerobic, anaerobic, outdoor, weight loss
Article Source: http://www.articles2k.com
Find out more about Fitness at healthandfinesse.com
|
|
| Top Weight Loss Articles |
|
|
- 2). How To Drop Weight and Become Healthier Using These 7 Simple Everyday Life Tips? By : Monty Lee
These days more and more people are getting intellectual instead of physical jobs. Sitting in the office chairs all-day long has become a norm for many of us. Stress, busyness and rush make us forget about regular food and stuff our stomachs with cheeseburgers and sodas, which don’t do anything good for our bodies.
As a result of such crazy life rhythm, we rarely find time for exercises, gyms or balanced nutrition.
|
- 3). Is there Any Hoodia in that Hoodia Weight Loss Product? By : Richard Keir
Copyright 2006 Richard Keir
Gotten any email spam lately with a 'warning' about buying fake Hoodia products or Hoodia products with a variety of fillers?
Of course, they assure you that THEIR product is 'the original product.' It may be the original product, whatever that might mean, but the chances of it containing Hoodia are pretty close to zero.
|
- 4). The Difference Between Liquid Hoodia And Hoodia Pills By : Rand Hanes
For those interested in taking hoodia, they will be presented with a choice between pill and liquid forms. As with any natural supplements taken, there are certain distinctive differences between liquid and pill forms of consumption. Similarly to taking multivitamin supplements, hoodia in liquid form is more expensive but has been shown to assimilate into the body system faster and have a greater amount of the substance used by the body than when it is taken in pill form.
|
|
|
- 6). 8 Ways To Create Balance To Achieve Lasting Weight Loss By : Meri Raffetto
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do.
|
|
|
- 8). Weight Loss Myths Exposed By : Kim Beardsmore
It probably won’t come as a surprise to hear there is a great deal of confusion around nutrition. In fact, many people reading this article will have only a scant idea about the different food types and what our body actually needs to keep healthy.
One of the simplest systems I’ve encountered is this. If the food tastes good, then it has to be ‘bad’ for you! And then there’s its counterpart, “If the food tastes ‘bad’ then it must be ‘good’ for you”.
|
- 9). Your Anchors & How They Keep You From Your Weight Loss Goals By : Kelly Burris
Anchors are the reasons that attach you to any behavior. Your anchors originated from extremely strong repetitive memory associations, which are triggered by your five senses of hearing, vision, smell, taste, and touch. You are constantly being anchored in different ways through out your life. For example, when you hear a certain song and it brings back a memory of a certain person, or a place in time, this is an audio anchor or an anchor triggered by your sense of hearing.
|
- 10). Overweight and Dying - Mummy Stay With Me A Little Longer By : kacycarr
Scientists have now discovered that skeletal frame humans are more vulnerable to bouts of anxiety than that of oversized happy porkers that at the time of study were found to be less prone to depression in their recent research.
Then in the same article a snippet revealed how a 16 year study stated that slim people are more confident and content, surely this is a great factor for happiness denoting a safe healthy life.
|
| New Weight Loss Articles |
|
|
- 2). Fat Consequences In Children By : Mark Kimathi
As the world battles with an epidemic that is proving difficult to manage and showing signs of becoming a costly affair, our children are getting caught in the cross fire. Adult onset diabetes, weight loss surgery and weight loss medication for children is not exactly what parent had in mind when planning for their posterity.
|
|
|
|
|
|
|
|
|
- 7). Why Herbal Weight Loss Is A Highly Effective And Natural Diet By : Clive Jenkins
Before ingesting any herbs as part of a herbal weight loss programme it is important to check they are recognized medically as been safe for human consumption. There are some substances which should not be consumed, as they contain highly toxic properties which are potentially very dangerous for our vital organs.
|
|
|
|
|
|
|
|
|
