5 Simple Things to Do to Lose Body Fat Faster
When it comes to losing body fat, slow and steady wins the race. You’re more likely to keep the weight off if you don’t try to drop a gazillion pounds in one day.
But sometimes you just want to speed up the process a little bit. Or maybe you find the fat is coming off a little more slowly than usual
You’re doing everything ‘right’ but you just want to add a little more fuel to the fat burning fire.
Here are five simple things you can do to lose body fat faster in a safe and healthy way:
1. Cut Out Little Calorie Creepers
Little bits of calories can add up and have you eating over your daily calorie goal before you realize it. A little piece of chocolate each day; a tablespoon of BBQ sauce or creamy salad dressing that turns into ¼ cup; spreading thick layers of full fat mayo or peanut butter – or any kind of spread – onto a thick slice of bread. This? Will slowly show up on your hips.
Cut out the extra, unnecessary calories. Start measuring out portions or tracking your daily calories to see where those extra little calories are sneaking in.
2. Ditch the Alcohol
Let’s face it, as much as you might like a glass of wine or a B-52, alcoholic drinks are empty calories. At 7 calories per gram, alcohol packs more of a calorie-wallop than 1 gram of carbs or protein. And I haven’t even mentioned mixed alcoholic drinks which can be even higher in calories.
But it gets even worse when it comes alcohol and body fat. Did you know while your liver is dealing with the alcohol, all fat burning is put on hold? Alcohol stops fat burning dead in its tracks.
Alcohol can also dehydrate you which can affect your exercise performance. That means less fat burned because you couldn’t work out as hard as you’re used to.
3. Sneak in Extra Cardio
You always hear tips about walking a bit more or taking the stairs or parking further away. These are valid tips. But here’s a bit of a different one: add in extra cardio between weight training sets. Hop onto a treadmill, elliptical machine or a stair climbing machine while you’re resting between sets.
No machines around? Jog in place, do jumping jacks or at least walk around briskly.
You can also turn your one of your workouts into a circuit training session. Use lighter weights, more reps and less resting time to kicks things up a notch. Yes, building strength is an important part of weight loss, but adding in a circuit training session will help build your endurance, too.
4. Push Yourself A Little Harder Each Week
Complacency is a fat burning killer. Doing the same routines at the same pace and same intensity will slow down your fat loss. Your body adapts to exercise, so you need to make sure you push yourself a little harder each week.
By gradually progressing the exercise you do on a regular basis compared to doing the same old thing all the time, you’ll help your body to burn fat faster. Increase the intensity, duration or frequency of your exercise.
Note the word ‘or’. Don’t try to increase the intensity, duration AND frequency at the same time. You’ll tire yourself out or set yourself up for injury. Focus on one aspect, and then change it up as you see fit.
When weight training, you can progess from simple to more complex exercises, add weight or even change your body position to make the exercise a little harder.
4. Make Sitting a Big No-No
More and more studies are coming out about how bad sitting all day long can be. (Even one latest study has sitting linked to Chronic Kidney Disease). Make an effort to get up off your butt and move around. That will add a little extra fat burn vs. sitting like a lump.
I’m writing this while standing instead of sitting at my desk, I kid you not. Take a look at your daily routine: where can you make sitting a thing of the past?
Are you a fan of TV? Read my article for ways to exercise while watching TV.
5. Write Down your Goal on An Index Card – And Read It Several Times a Day
This tip doesn’t involve any kind of actual fat burning but it can help you to burn more body fat by reminding you of your goals. Write down your goal on an index card and read it several times a day. Read it first thing in the morning and then throughout the day, especially if you’re losing motivation or are tempted to go off plan.
Sure, you could use a smartphone and set yourself a reminder. But studies show that when you write something down, your brain says, “Hey, this seems to be important. I better pay attention!”
If you’re not sure how to set a goal, I can fix you up:
Do these five things in addition to your regular weight loss routine and you could see a boost in how much body fat you’re burning. As you see the weight dropping a little more quickly, you’ll be even more motivated to stick to your routine.
One more bonus tip I’d like to leave you with: be honest with yourself. Be honest in how many calories you’re eating and in how much effort you’re putting into your exercise routine. If you don’t take everything into account, you’re only slowing your weight loss down.
Do you have any extra tips you can share on how to turn fat burning up a notch?