The body uses the stored ‘fat’ as a fuel source, and fat is major storage form of energy in the body. For a healthy male the normal body fat percentage is 14-18% and for female it is 21-25%, so your body fat percentage is over this you are not considerd as ‘healthy’. If you are overweight or struggling to lose fat, here, I have shared some tips for you which will surely help you in loosing fat fast.
- One if the reason you are not losing weight is because you are not in a ‘calorie deficit’. Calorie deficit is shortage in the amount of calories consumed relative to the amound of required for maintenance of current body weight. For example if your maintenance calories are 2500, you are eating about 2600 calories and burning 300 by exercising and 300 at rest of the day, then at the end of the day total calories left are 2000, which is less then your maintenance calories, here ‘calorie deficit’ is created. So you have to restrict your calories according to your body.
- Split your calories into Low carb, High protein and moderate Fat diet. Instead of eating 3 meals a day split it into 5 or 6 meals in a day.
- A simple trick to eat less is drink 1-2 glasses of water 20-25 mins before meals and start your meal with salad or greens.
- Metabolism’ plays an important role in storage of fat. It is possible for two persons having same weight and same height, eats 2500 calories in a day and one gets fat while other stays lean.The reason behind is the other one who is lean have ‘good metabolism’. Caffeine can boost your metabolism , so include a black coffee in your breakfast when you are on fat loss program.
- Drink a good amount of water throughout the day. If you drink a good amount of water then you will feel full and will stops your cravings.
- Morning fasted workouts are considered best for burning fat because you are in a fasted state. Your body insulin levels are low at that time, the less insulin level the better capability of body to burn fat. Remember carbs trigger insulin so dont eat anything before your morning workout session. If you can’t exercise in morning, it doesn’t mean that you can’t lose weight by evening workouts but morning workouts gives an advantage.
- Increase your 'NEAT', NEAT stands for Non-Exercise Activity Thermogenesis. Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting. It is the amount of calories you burn in a day excluding the calories you burn in workout or exercise. The physical activity you do throughout the day also burns calories. The best way to increase your NEAT is by increasing your number of steps in a day. Increase you number of steps to 8000-10000, this will help you in burning more calories and creating a calorie deficit. Using stairs and not lifts is also a good way to increase your Neat.
- Fat loss doesn't occur until your 'glycogen stores' are not depleted. Your body first takes energy from the glycogen stored in your body and then fat is burned for more energy. Ask your trainer to design a workout for you to deplete your glycogen stores. Increase cardio in your workouts.
- Do you know your body also burns calories while your are sleeping to fuel your brain, so have a good sleep of minimum 7-8hrs.
- Don’t put yourself into a very strict dieting , include one or two cheat meals in a week it will be good for mind and will help you to sustain on diet for longer without the feeling of giving up.
- Try to take more amount of vitamin C in a day, because vitamin c a natural diuretic and helps in lowering your water weight.
- Increase your muscle mass, more muscle mass you have the more calories your body burns at rest.
