If you’ve started an exercise program, you may be wondering:
What is the best way to lose fat?
For most people, weight loss is the main goal—with exercise and dieting being the means to get there.
And for good reason, because being overweight increases your risk for diabetes, heart disease, high blood pressure and cholesterol, memory and concentration issues, and joint pain.
This is why people want to lose fat when dieting or working out. So what is the best way?
Combining the following tips could help get you in shape and lose your stubborn fat in the process:
1. Start Strength Training
Aside from diet, strength training may be the most important factor for increasing fat loss. Lean mass, aka muscle, is more metabolically active than fat mass, which means you burn more calories at rest with stronger muscles than you would with more body fat. Designing the right strength program can go a long way to boosting your fat loss.
2. Eat Healthy Fats
In order to burn fat, you need to eat fat. But not any kind of fat…but healthy fats such as coconut oil, olive oil, and avocados. These fats contain monounsaturated fats, which have anti-inflammatory properties. Not only do these fats improve insulin sensitivity and reduce inflammation, they also boost the feeling of fullness, which could prevent you from overeating.
3. Get More Sleep
Studies consistently show that sleep loss may alter potent fat-burning hormones in your body. Hormones, like Leptin and Ghrelin, may be altered, leading to hunger. This may cause you to eat more calories, therefore adding to your overall weight. Getting 6 to 8 hours of sleep each night may balance these appetite-regulating hormones, therefore making fat loss easier.
4. Increase Your Fiber Intake
If you’re not eating enough fruits and vegetables, you’re not getting enough fiber in your diet, which could lead to weight gain. Fiber aids in digestion, boosting fullness, and are low in calories. Adding more fiber-rich foods to replace higher calorie options may lead to weight and body fat loss.
*Note to remember: if you’re not eating a lot of fiber now, increase your fiber slowly to prevent gas, bloating, cramps, and pain from occurring.
5. Choose Better Drink Options
Higher-calorie drinks, like soda, fruit juice, or alcohol, could make losing fat harder. By switching these drinks with water, you could lower your total calorie intake and burn more fat. If you find water bland, try adding fruit, like berries, lemon, or limes, to add a touch of flavor—while still keeping your calories on the low side.
If you can make these simple changes to your current routine, you may see better results—and faster fat loss—in no time at all.
Your friend and trainer,
Paul F Sweatt
Train Smart. Train Hard. Train Safe. Train to Sweatt.