Weight Loss Tips
by Justin Leonard
What is the best way to burn fat? The fat burning process can be very simple as long as the proper dieting and training techniques are applied. Keep in mind, everyone has a different body type. Techniques or methods that work for others may not work for you. This next segment will briefly describe some of the insider tips needed to begin the fat burning process.
The first and best way to burn fat is to modify your current diet. There are three simple ways you can begin to modify: reduce calories, reduce sodium, and reduce fat. For example, by substituting a glass of water for a carbonated beverage, you can cut approximately 150 calories or more, depending on how much is consumed. Even if it were fruit juice instead of water, you would still reduce calories by approximately 50 - 100.
Excess sodium and sodium seasonings combined with fat can cause water retention. For males, it is most noticeable in the abdominal area. The thighs, hips, and buttocks are affected on females. But what causes these unwanted gains in weight and bodyfat? There are three possible reasons this can happen: (1) Eat late at night (2) Exceed your normal caloric intake (3) Lack of exercise or physical activity.
Bottom line: If you break one of these rules, you will store body fat. The body's metabolism basically goes into shutdown mode when you become inactive. This inactivity causes calories to build up and ultimately produce excess and unwanted bodyfat. When calories exceed normal levels, the "unused" surplus becomes bodyfat. Lack of exercise limits metabolism speed. The metabolism must reach a certain speed in order to burn fat.
What is the best way to speed up the metabolism? The best way to speed up your metabolism is through cardiovascular (using the heart) exercise. Weight training is perfectly fine, but isn't needed to burn fat. It is best to do cardio on an empty stomach. Here's why:
Overnight during sleep, calories (mostly complex carbohydrates) are burned slowly. By morning, blood sugar and carb levels low. This empty stomach training forces the body to look for an alternate energy source. If carbs and blood sugar levels are low, the body moves to its alternate source of energy which is fat.
The second best way to speed up the metabolism is by increasing meal frequency. Instead of eating 2 - 3 meals per day, try eating 4 - 5 small meals per day, or 3 meals and 2 healthy snack meals. Food substitutions can help tremendously when trying to reduce calories and speed up the metabolism.
Below is a list of sample ideas for substituting. The following examples can cut daily caloric intake in half in some cases. The whole idea behind food substitutions is to enjoy what you like to eat, only in a healthier (fat burning) way.
|PREFERRED CHOICE||BETTER CHOICE||CALORIES REDUCED|
|Bagel||English Muffin||up to 40|
|Candy Bar||Twinkie||up to 80|
|Margarine||Real Butter||up to 60 (tablespoon)|
|2 Slices Pizza||6" Sub Sandwich||up to 160|
|Fried Chicken||Grilled/Baked Chicken||up to 80|
|Peanuts||Light Popcorn||up to 80|
More weight loss tips:
Drink Herbal Tea
When urges for sweets and snacks arrive, try drinking herbal teas such as apple-cinnamon, almond, or orange. The preparation of tea alone actually helps to take your mind off of junk food. The heat from the tea fills you up, and the aroma helps to satisfy your cravings.
Tip 2: Limit High Carbohydrate Foods
To maximize the fat-burning process, it's best to gradually eliminate carbohydrates toward the end of the day. This minimizes your chances of storing fat late at night.
Don't Drink Alcohol
Alcohol contains too many empty calories which ultimately produce nothing but fat.
Try to find an incentive for getting in shape and burning fat. Write down your goal and put it in a location you see everyday, such as your refrigerator. Motivation really keeps you going!
Use Low-Calorie Food Alternatives
Try to save as many calories as you can. Substitute water for soda, baked chicken for fried chicken, sub sandwiches for pizza, etc.
Don't Starve Yourself
Starving only promotes a bigger "rebound" effect because your body likes to hold on from what it is deprived of. Instead, fuel the body every 2 to 3 hours with small meals.
Drink 1 or More Glasses of Water Before Meals
This is to help fill the stomach and give you a full feeling. It works!
No weight loss tips will work if you don't give them a chance. It may take a while to see results. Hang in there! Consistency is the key to effectiveness.
Don't Use the Scale
Scales can be misleading. For example, if you're losing bodyfat and bodyweight but gaining muscle, the scale won't necessarily reflect the difference between the two. Instead, monitor the inches you lose. Inches never lie!
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