16 Strategies for Removing Chronic Fat
Cut back on calories... slim down?!? Here are some other things you can do to lose weight.
1) Moderation is key when dieting. While larger calorie reductions will burn both fat and muscle, a daily calorie reduction of 15-20% will nearly solely burn fat. Metabolism, or the burning of calories, is powered by muscle. Cut your calorie intake from 3000 to 2400–2550 per day while following the advice in The Living Health Weight Loss Audio if you want to lose weight.
2) Spend the day grazing. Models and professional athletes eat constantly throughout the day without gaining weight. Grazing, which entails eating five or six little meals throughout the day, speeds up the metabolic rate. With each meal, your metabolism revs up, which, in the span of six to ten weeks, can lead to an additional two or three pounds of fat loss.
No. 3, up the protein intake. Protein boosts metabolism more than carbs or dietary fat, yet all three are equally efficient at being stored as body fat. Protein helps maintain a high metabolism by preserving muscle mass when calorie intake drops. Get 1.2 grams for every pound of bodyweight per day.
4) Have Fun with Carbs. Carbs promote fat accumulation while aiding muscle retention, which boosts metabolism. According to Maximize Your Metabolism and the Living Health Audio Program, one of the best strategies to burn stubborn fat rapidly is to follow a modified low carb diet and stagger your carbohydrate consumption.
5). Reverse Direction. When calorie consumption drops too low, the body slows its metabolism to compensate, which is why fat loss stops. A drastic increase in caloric consumption every two to three weeks is the answer. Indulging in a one-time treat "re-sets" the metabolism by re-establishing normal levels of the hormone thyroid, which naturally decreases during dieting.
Sixth, Avoid Carbs in the Afternoon. Eat lean meats and fiber-rich veggies like broccoli, cauliflower, and salad fixings before bed because carbohydrates are more easily stored as fat. The one caveat is that you'll need carbohydrates to restore glycogen and promote growth if you're training late at night with the intention of gaining muscle mass.
Go fishing. Incorporating the omega-3 fatty acids found in sardines, salmon, and trout into a calorie-controlled diet may hasten fat loss. Dieters who consumed fish every day saw greater weight loss than those who consumed fish only once weekly, according to a 1999 study published in the American Journal of Clinical Nutrition.
8) Make it spicy. Capsaicin, found in red peppers and used as a spice in Mexican and Indian cuisine, has the ability to speed up the metabolism by acting on the sympathetic nervous system. You may either add a little red pepper flakes to your chicken recipes for a little kick, or you can buy 5–10 milligrams of Capsaicin in capsule form from the health food store and guzzle it down. According to the 1986 Journal of Nutrition (116:1272-1278),
9) Moderation is Key! Cutting calories drastically stops the metabolism from burning fat. The case with extreme calorie expenditure is same. Two cardiovascular workouts per day, you know. Overtraining causes a decrease in testosterone levels, slows the metabolism, and encourages muscle loss. To see benefits, train consistently for at least four to six sessions each week for thirty to forty-five minutes at a time.
10) Keep Cardio and Weight Training Separate. Is there a correlation between doing cardio first and then weight training? Less muscular density is gained. Should we do cardio after our workouts? The negative hormonal milieu and the possibility of overtraining both have the potential to slow down the metabolic rate. In an ideal world, you would do your cardio first thing in the morning when you're still hungry, then have a couple meals and then go back to the gym to lift heavier weights.
11) Management of Serotonin. One brain chemical that helps regulate hunger is serotonin. Hey, guess what? When you cut back on food, it can plummet. (From "Brain serotonin, carbohydrate-craving, obesity, and depression" by R.J. Wurtman and J.J. Wurtman, published in 1996 in Advances in Experimental Medicine and Biology 398: 35–41.) Having smaller, more frequent meals can help avoid a decline.
12) Chicken with Garlic! Adrenaline and uncoupling proteins (UCP) are stimulated by Mother Earth's flavor enhancer. Metabolically active "brown fat" contains UCP, which increases calorie burning, while adrenaline drives fat breakdown. You can manage your cortisol levels with garlic, which can help you retain muscle when dieting. For optimal benefits, sprinkle raw garlic on salads and other dishes. If you're not a fan of raw garlic, consider cooking with fresh bulbs or taking a supplement. The level of uncoupling proteins in brown adipose tissue and the release of noradenaline and adrenaline in rats are both increased by allyl-containing sulfides found in garlic (Oi Y, et al.). Published in the Journal of Nutrition 129:336–342, 1999. Natural substances that have anti-atherosclerosis, anti-thrombotic, hypocholesterolemic, hypotensive, and hypoglycemic effects (Wang HX, et al., 2015). (Life Science, 1965, pp. 2663–2677, 1999
Thirteen) Drink some green tea. Research has demonstrated that the caffeine and polyphenols included in green tea, specifically epigallocatechin gallate, can enhance calorie expenditure. You can burn an additional 100 calories every day with the help of these unique calorie-burning molecules, which is roughly the same as a vigorous walk. To lose fat as quickly as possible, every calorie matters. In a 1999 study published in the American Journal of Clinical Nutrition, the researchers examined the effects of a caffeine-and catechin-rich green tea extract on human energy expenditure and fat oxidation over the course of 24 hours (Dullo, A.G., et al., 1999, 70(6):p.1040-5).
Is your waistline too big? Oh, I see! In order to lose weight, you need to cut back on carbohydrates. However, every once in a while, maybe once a week, you can add some good fat, red meat, walnuts, cashews, or two or three tablespoons of olive oil. The rationale behind it? When combined with moderate calorie and carbohydrate consumption, dietary fat can improve the body's fat-burning efficiency. Maintaining a Healthy Nutrient Balance and Expenditure of Energy in Humans on an Ad Libitum Diet Rich in Carbohydrates and Fats (Thomas CD et al. The item is cited as "Am J Clin Nutr 1992;55:934".
15.) Help with the Thyroid. Irony in all its forms. Many people find that their metabolism adjusts and burns much less calories when they attempt to lose weight by cutting back on food intake. Using phosphates is one strategy to circumvent the slowness. Strict dieters exhibited a 12-19% increase in metabolic rate compared to those who did not take phosphates were given a combination of 537 mg of calcium phosphate, 107 mg of potassium phosphate, and 25 mg of sodium phosphate.
Section 16: Jot It Down. One of the most underappreciated fat-burning strategies, despite its apparent simplicity. Better food choices, less cheating, and fewer calories consumed are the results for dieters who keep detailed food records (meal by meal, day by day). Because getting thin is an ongoing effort, keeping track of your progress "keeps you honest" and serves as a helpful reminder.
