Losing fat is not a complex process, but it does take time and commitment.
For many people, especially men, stomach fat is the first unwanted fat to appear. Most people tolerate a little extra fat on their bodies, but developing a larger stomach is something that many people become very upset about. For both men and women a large stomach does not only lead to increased health problems, it often looks rather ugly.
4 Ways To Lose Fat Quicker
There are 4 things that you must do if you want to lose your some fat. Each of these plays a vital role in burning off fat.
1. Improve your diet
A healthy diet is the single most important factor in losing fat. You specifically need to:
- Reduce total calories
- Reduce sugar
- Reduce refined carbohydrates
- Reduce junk food
- Reduce all pastry, cookies, cakes, and most bread
- Cut out all soda and sugar based drinks
- Eat less bread – or stop completely!
You may already be surprised by what it on this list. Stop eating bread usually causes the biggest surprise. Responses are often along the lines “but bread is not unhealthy, it has no fat”.
The diet advice given out by the government over the last 20 or so years is to eat less meat to reduce bad cholesterol, and eat more carbohydrate. The problem with this is twofold:
- Carbohydrates are sugars, and sugar makes us fat. White bread is almost entirely sugar.
- Bread is energy dense and nutrient poor. This means that although it provides huge amounts of energy, the lack of nutrients cause us to crave more food.
To lose around 1 kg (2 pounds) of weight each week you need to reduce calories by around 1000 kcal a day. Calorie restriction is vital. Do not believe everything your read in the press about food balancing and other diets that say you can eat what you want. These are really not all that good. For this you need to give up on bread and the other high GI carbohydrates that are almost guaranteed to be making you fat.
2. Do More Exercise
Research has shown that diet is essential for weight loss, but at the same time diet must be accompanied with regular exercise to help your weight. When you diet without doing any exercise your metabolism slows down, which means that you burn less for energy.
This also means that you burn less fat for energy, so a starvation diet does not really help you get a better body.
Cardio exercise should be done 2 or 3 times a week for 20 to 40 minutes, depending on intensity. If you are doing high intensity fitness sessions then 20 minutes will be enough.
3. Start Weight Training
Weight training also very important for fat loss. When you lift weights you work your body hard. This workload burns a lot of calories. More importantly it also builds muscle that boosts metabolism. It is never too late to start a weight training program.
4. Get More Sleep
Several research studies have shown that getting more sleep is essential to to weight loss. Studies showed that people that consistently got less than 6 hours of sleep a night were far more likely to gain weight, or not lose weight. In the studies people lost 55% less weight when sleeping short nights.
These 4 simple rules to losing fat can be carried with you everywhere. It is actually far easier to follow this type of diet and weight loss , as you can buy your food on impulse and exercise whenever suits you most, which should be most days.