16 Weight Loss Secrets To Eliminate Body Fat Fast
6. YOU HAVE TO LAY OFF THE BEVERAGES
More than 21 percent of the calories that Americans consume each day comes from beverages. Not only are these drinks less likely to keep you full, thus leaving you hungry, they’re oftentimes loaded with sugar.
7. YOU NEED TO TAKE A CHEAT DAY NOW AND THEN
Going on a diet is tough on you, both mentally and physically. That’s why a cheat day is a frequent part of many successful diet plans. The splurge can provide you with the break from your restrictive habits that will keep you satisfied while still losing weight.
8. YOU NEED TO LIFT HEAVY WEIGHTS
For any woman, the fastest way to burn fat faster is by lifting heavy weights. Not only do heavier weights activate more muscle fibers, they also increase your resting metabolism. In other words, when you lift heavy weights, you continue to burn calories at a higher rate, even when you’re doing nothing.
9. YOU NEED TO ADD VARIETY TO YOUR WORKOUTS
For a high-impact workout that will kick up your metabolism in a short amount of time, try alternating cardio and resistance training in a circuit. For example, start with five minutes of cardio (treadmill, bike, elliptical) immediately followed by a dumbbell circuit of cleans, clean and presses, lunges, military presses and bent-over rows, where each exercise is performed for eight repetitions. This entire circuit can be repeated two to three times.
10. YOU NEED TO SWAP YOUR CARBS
Carb swapping is is one of the easiest (and fastest) ways to jump-start your weight loss. Replace foods like pasta, rice and bread with fruits and vegetables. The fruits and vegetables have fewer calories and carbohydrates than their processed counterparts. That means you can eat more total food without adding weight.
11. YOU NEED TO TAKE LESS REST DURING EXERCISE
There are many essential variables that must be managed when structuring your workout, one of them being rest. The rest periods you take between exercises can be modified to elicit a fat-burning effect. By shortening the time you take between exercises to as little as 10 to 30 seconds, you can increase your resting metabolism and the intensity of your workout.
12. YOU NEED TO COMBINE YOUR EXERCISES
Linking two to three different exercises together into a chain of movements is a great way to get a lot of work done in a short amount of time. This is the key to improving your workout efficiency and positively impacting your fat-loss goals. Combos like linking a push-up and a burpee into a pull-up are an amazing example of this technique.
13. YOU NEED TO EAT MORE FAT
Did you know that the Institute of Medicine recommends that a diet be made up of 25 to 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches. Just make sure you figure out how much fat you need in your diet to prevent yourself from overeating. And as always, avoid trans fats — they’re still not healthy.
14. YOU NEED TO EAT MORE PROTEIN
Protein helps you maintain lean body mass (muscle, not fat), and increase the thermic effect of your diet. That is, protein requires more energy for your body to process than carbohydrates or fat. This can subtly contribute to the calories-out side of the energy equation. As a bonus, eating protein keeps you fuller longer, and researchers have shown that it can reduce how much you eat per day by hundreds of calories.
15. YOU NEED TO DRINK MORE WATER
While there’s nothing magical about water, the process of consuming lots of liquid can trick you into feeling less hungry. What’s more, when you’re dehydrated you burn two percent fewer calories per day. So if you struggle to control your appetite, drink up before your meal. Then drink some more. You’ll be more likely to fight off fat.
16. YOU NEED TO TAKE IT EASY ON YOURSELF
Obsessing over losing weight is counterproductive! Making yourself stressful does crazy things to your body and you will ultimately have a harder time losing weight. So, don’t think too much and overcomplicate things—with weight loss, more often than not, simplicity is best.
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