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15 Tips to lose body fat more efficiently

15 Tips to lose body fat more efficiently

November 08, 2020

Sometimes, eating in a caloric deficit and regular exercise is not enough to achieve the dream physique. Majority of people in modern commercial gyms are paying too much emphasis on losing weight, reason? Bad lifestyle and unhealthy food habits. 

Slimming down to fit in old denim and getting rid of stubborn belly fat can be quite challenging, many people see results in the first few weeks of starting a fitness regime but then they hit the plateau. 

Through this article, we are going to discuss the science-backed tips that are proven very effective to accelerate calorie burning and assist in fat loss. 

Tips to lose body fat more efficiently

Start with Strength training

Many people believe that they need to increase their cardio if they want to burn fat, that's wrong. 

On the contrary, Strength training may help you reach your goals at a faster pace. Here is how strength training helps in losing weight faster.

  • While slow and steady cardio helps you burn calories while the workout only, Strength training will keep your body in a fat-burning mode all day long. 
  • Strength training also helps you pack lean muscle mass that not only improves the strength and energy levels but also improves the metabolic rate. 

A 2012 study has investigated the effects of strength training and aerobic exercise on stored body fat. Researchers found that the volunteers who were involved in strength training + aerobic exercise lost more body fat in comparison to the volunteers who relied on only aerobic activity only. 

For strength training, you don't necessarily need to get a gym membership; training with kettlebells, resistance bands, or bodyweight exercises are enough to experience the benefits. 

High-intensity Interval Training

When it comes to cardio most people prefer low-intensity cardio (long jog, cycling, elliptical).  

HIIT (High-intensity interval training) has been scientifically proven to be a much better option than low-intensity cardio. HIIT is a form of cardio that involves a quick burst of high-intensity cardio with short recovery periods. 

A 2012 study investigated The effect of high-intensity intermittent exercise on the body composition of overweight young males. Male subjects were made to do HIIT for 20 minutes three times a week, by the end of the 12-week study, participants experienced a significant reduction in total fat mass of by 2kg (4.4 pounds). They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference

Benefits of HIIT: 

  • Improves aerobic conditioning
  • Targets stubborn body fat
  • Preserves muscle mass
  • Boost testosterone levels
  • Improves agility and athleticism 

Drink Coffee 

Coffee is a natural fat burner.  

Caffeine found in coffee naturally improves energy levels, cognitive function, and natural thermogenesis. 

Some studies also suggest the influence of coffee in increasing basal metabolic rate and thermogenesis. 

Another study investigated the long-term effects of coffee intake. It was a prospective study of 18,417 men and 39,740 women, with no chronic diseases at baseline, who were followed from 1986 to 1998.

It was found that the regular consumption of coffee made people gain less weight over a period of 12 years. 

Calorie trackers

The prominent reason people are not losing weight is because they are eating way more calories than they are burning on a daily basis. 

Unknowingly, we are eating hundreds of calories through small snacks. For example, a cookie can contain calories anywhere between 200-500, a packet of chips may have 400 calories. 

A habit of journaling the food that you eat and tracking its calories is the best way to ensure consistent results. There are a number of apps that can ease your calorie tracking, you just need to journal the food that you eat and the app will calculate the calories for you. 

All fats are not enemy

This may sound counterproductive but increasing the intake of healthy fats may actually assist in reaching your goals more efficiently. Fats slow down the digestion process which helps you feel satiated for a longer period of time.   

One thing that needs to be understood, all fats are not bad but all fats are not good either. You need to make a conscious choice of planning the right type of fat into your meals. 

Doctors consider monounsaturated fat and polyunsaturated fat as “heart-healthy” fats. 

Food With Good fats

Food With Bad fats

Omega 3 oil derived from fish

Deep-fried fast food

Avocado

Margarine (stick and tub)

Vegetable oils (olive oil, peanut oil)

Baked goods (cookies, cakes, pastries)

Coconut oil

Processed snacks

Nuts (Almond, walnut, cashew)

 

Move more

Primary reason behind gaining weight is a sedentary lifestyle. An hour of the workout makes only 4% of the day, what you do in the rest 96% makes a big difference. 

Try taking a walk or cycle to the destination, move more at the office. 

I personally love to use step tracking, it keeps me aware of my activity levels of the day and also makes me push through the daily step counts. We suggest you target 10,000-12,000 steps per day to keep the weight loss progress. 

I am compiling this article while walking on my under-desk treadmill, this helps me burn calories while I am working on my assignments. 

Improve your sleep quality

In a pursuit to increase productivity and reaching financial goals, many people are trying to cut down their sleep time. If you are one of them then you should be reading this very carefully. 

Sleep is an important aspect of life that has been widely ignored. Most of the people are gaining weight because of the lack of quality sleep. 

Several studies have found a practical correlation between getting enough sleep and weight loss. It has been shown that lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity. 

How sleep affects the way you look: 

  • It helps in reducing the stress and anxiety.
  • Stay energized and motivated.
  • Regulating crucial hormones that directly affect your health.
  • Improves testosterone levels and libido.
  • Better cognitive functioning.

Eat whole grains: 

It's good that you are maintaining a healthy caloric deficit but your weight loss journey also depends on the quality of calories you consume.

Choose whole grain food items instead of refined carbs. Refined carbs are very easy to digest which gives you a short burst of energy but doesn't keep you full for a longer period. 

On the other hand, complex whole grain food items like oats, brown rice and sprouts are made up of slow digesting carbs that provide your slow and sustained amount of energy for a longer period of time. 

Apple cider vinegar

Apple cider vinegar (ACV) has been a popular home remedy for many diseases and people have been using it since many centuries. 

Apple cider vinegar has some unique properties that also helps in weight management. ACV has been particularly found really beneficial in improving insulin sensitivity and also the feeling of fullness.

One study conducted to investigate the impact of vinegar intake in obese Japanese subjects found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period. 

Another study on vinegar supplementation found the enhancement in feelings of fullness and reduced appetite. 

Introduce more protein to your diet

We talked about strength training then how can we forget protein intake. Protein not only helps you gain strength by preserving muscle mass but also leads to burning more calories (study). 

Some studies have found that eating high quality protein lowers the chances of gaining belly fat. 

Supplementing with whey protein is the easiest way to increase the high quality protein intake. 

Probiotics: 

Your gut plays a decisive role in your body’s performance. Probiotics are good bacterias that have shown multiple benefits on the human body, These good bacterias play an important role in everything from immunity to mental health.  

Papers published in Wiley reviewed 15 studies to investigate the effects of probiotics. Subjects who supplemented with probiotics experienced significantly better reductions in body weight, fat percentage and body mass index compared to those who took a placebo. 

Fasting

We all have heard about fasting but not many have tried. Intermittent fasting is a very efficient way to make your body burn stored fat as a source of energy. 

The body finds it really difficult to burn fat when it always has carbohydrates as a source of fuel, fasting for a particular period of time deprives the body of using carbohydrates (easy fuel) and forces the body to use stored fats as a primary source of fuel. 

The simplest form of intermittent fasting is 16:8, this fasting allows you to eat within the 8 hours window and restrict the intake of any food items for the rest of 16-hours. Black coffee or green tea with no sugar is allowed during the fasting period. 

Supplementing with some exogenous ketones while fasting can accelerate the fat-burning process. 

Meditate

Stress has a major contribution to the fat accumulation around the abdominal area. Stress leads to the release of Cortisol which lower testosterone levels, negatively impacts sleep quality and triggers hunger craving.  

Meditation has been proven an effective tool in reducing stress levels and improving mood. 

Fat burners

While there is a negative perception about the fat burners, these are totally good to consume if they are made with natural ingredients. 

Natural fat burners are usually a blend of ingredients that has been proven to boost metabolic rate and thermogenesis. 

If you have reached the plateau and can't seem to lose weight anymore then it's time to introduce a high quality natural fat burners supplement to boost your metabolism for accelerated fat loss and calorie burning. 

Drink more water: 

Many researchers have supported the theory that drinking more water can help you lose weight at a faster rate. But how does water can influence weight loss journey? Here is how: 

  • Water is a natural appetite suppressant: A 2014 study conducted with 50 overweight females who were asked to drink 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner for eight weeks straight. Participants experienced reduction in body weight and bodyfat %. 
  • Water increases calorie burning: Just like eating a meal, drinking a glass of water also increases the calorie burning process. Drinking 500 mL water can boost your metabolic rate by 2-3% for 90 minutes. 
  • Water helps in removing body waste: Increasing the water intake can help reduce weight by flushing the body’s toxic waste more efficiently. 

Some obvious tips to keep the weight loss progress:

  • Start a habit of meal preps
  • Ditch the carbonated drinks, replace them with great tea or coffee
  • NO to packaged fruit juice too
  • Reduce your alcohol consumption
  • Replace your regular cooking oil with coconut oil
  • More veggies and more fibers
  • Get your blood test done to check the hormonal health and other vital details.
  • Maintain a consistent caloric deficit. 
  • Stay off the scale, you might be losing stored fats and gaining muscle mass. 

Did you find this article helpful? Let us know by leaving your feedback in the comment box below. 

 




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