Hello everyone, today we have come up with top 10 tips to lose fat faster.
It’s no secret that losing fat is a difficult thing to do. A lot of people struggle with it and a lot of people struggle with it who even appear to be doing everything right.
They’re eating the right number of calories, they’re exercising regularly and they think that what they’re doing should lead to fat loss but what a lot of people don’t realize is that there are an immense number of other factors that you can modulate to help put your body in a state where it’s more easily able to burn fat.
These tips are to help you lose fat faster not necessarily lose fat fast because losing fat fast is generally a bad idea. It’s often unhealthy and unsustainable and the quicker you lose the fat there’s really, the quicker you put it back on.
So unless your doctor is like hey you need to lose fat as fast as possible so that you can have this life-saving surgery because you currently have too much body fat to be operated on, so you need to get rid of all the fat first.
Unless you’re in that situation, a more long-term approach is recommended to fat loss. So while incorporating these tips to lose fat faster. It is recommend taking the more long-term approach doing a series of mini cuts and these tips will help you maximize your fat-burning potential while your cuts.
Tips To Lose Fat Faster
Reverse Diet First
It is recommended doing a reverse diet before you cut as it speeds up your metabolism so that when you do go into a deficit. You can be eating more and also when your deficit is bigger it can still be a safe number of calories. This is particularly applicable if you have a slower metabolism than average or if the number of calories that you need to eat to lose weight is so low that it’s a little bit dangerous and you can’t get in the amount of nutrients.
You need to fuel your body properly to survive is as a healthy human. Either way the faster you get your metabolism before you cut. The easier it’s going to be to lose fat and all the subject of maintaining a high metabolic rate.
Employ Mini-putt Cycles Rather than an Extended Deficit
What this means is that for every 2 or 3 weeks that you’re in a deficit, you also spend one to two weeks at maintenance or even a very slight surplus and what this does is actually make your timing – deficit much more efficient and you’re able to burn more fat while you’re in the depth.
So the longer you stay in a deficit, the slower your metabolism gets you actually end up in less and less of a deficit. The longer you stay in a deficit so you burn it less and less fat. Whereas if you start your cut in a deficit and then go back up to maintenance every few weeks, It prevents the metabolic slowdown from happening that prevents you from burning less fat on the same number of calories.
There is the survey that was done recently that took two groups of individuals and in one group they had them diet consistently for 16 weeks at the same as percentage deficit. Where the other group took 32 weeks and for two weeks, they’re in a deficit, two weeks at maintenance and they bounce back and forth.
So the two groups were in a deficit for the same amount of time but the group that bounce back and forth to maintenance actually lost more body fat and their ending metabolic rate was on average, a lot higher than the group that was consistently just in a deficit for 16 weeks.
Use Strength Training
Nothing turns your body into a fat-burning machine-like lifting heavyweights. Compared to fat, muscle is a very energy expensive tissue and what this means is that it requires a lot of extra calories to not only build the muscle but also to maintain the muscles.
So for every pound of muscle you have on your body, just maintaining it your body is going to require a lot more calories than It would to maintain just a pound of fat.
When you lift, you send a signal to your body that it is advantageous for it to build muscle so it’s going to take a lot of the calories that you consume and put those towards building your actual muscle and then on top of that, it also needs you to maintain the muscle mass that it builds. So it’s gonna take other calories and put those towards maintaining your muscle mass.
Optimize Your Health to Optimize Your Fat
Optimizing your health which in turn helps optimize your fat-burning but less healthy you are the less your body is going to want to let go of excess energy that it could use to repair itself.
So this isn’t exactly the most biologically accurate way of explaining it. But I’m just gonna put it in super simple terms. imagine you have something wrong with your health, it can be anything from just playing chronic stress like you’re stressed at work, stressed because of school, etc. or you have some sort of chronic illness.
All of this places stress on your body. It’s something that your body has to deal with and so when it has to deal with these bigger stressors, losing fat is its lowest priority. So if you’re dealing with any sort of health issues or even just lower than optimal health not necessarily like a tangible issue like you’re chronically extremely fatigued or something like that.
On top of that if you go into a calorie deficit and you try to get your body to burn fat your body will be may feel pressured.
At that time your body will first focus on your disease and it will not lose fat. It will store everything as fat to get energy and fix the disease first.
So if you can work to optimize your health to help your body fix these issues in the easiest and fastest way possible, then losing fat is gonna be a lot easier because your body won’t be stressed out about some other stuff. Again not the most biologically accurate way of talking about it but like it paints the right picture.
So with that understanding lets move on to next step.
The phrase “sitting is the new smoking” is probably a little bit of an exaggeration but being sedentary is really not good for you. It can cause a whole host of health issues that you do not want to deal with.
So staying active throughout the day is the best way to combat this. There can be many ways to do that. You can goal to hit my 10,000 to 14,000. You need not to do in one go. You have your whole day for that. Try to go on several walks throughout the day to hit this goal.
Another great thing to do that is, you can set a timer for every 2 hours to get up from your place. Get up and do a few exercises or you can just dance around your room. You may not like it but most of us like dancing and most importantly it will keep you standing and moving. It in turn will increase your heart rate and also make you feel good.
Overall staying active keeps you healthier which also signals your body to lose a little fat.
Focus on Nutrient Dense Food
Optimize your nutrients to calorie ratio. It means that eat nutrient-dense foods as often as possible. Things like kale, salmon, zucchini, eggs all have very high nutrient density and they aren’t in jam-packed with calories. Things like donuts, white bread, or burgers have like zero nutrient value and very high calories.
So, those are things that you want to not partake in. Your body often needs a whole bunch of different vitamins and minerals in order to function optimally. So even if your TDEE is 2,000 calories, if you’re eating 2,000 calories of white bread, you’re still starving your body of nutrition.
Even though you’re getting the right number of calories. Here is the thing, the more nutrients you intake the more stable and sturdy building blocks your body has to use on which to build it and if you can make your body stronger and healthier, it’s gonna lose fat a lot easier.
A lot of people think that in order to be healthy you need to take a multivitamin and then they don’t eat vegetables.
Vegetables are nature’s multivitamin and that’s a lot better and it is important to get the essential nutrients into your body that it needs is critical for your health. Deficiencies of any one nutrient can cause you all kinds of problems.
Making sure to eat vegetables eat at least a couple servings of vegetables at every meal or eat like eight to ten cups throughout the day is a great way to make sure you’re giving your body what it needs to function.
You can also make vegetable smoothies if you do not like to have proper vegetables. Try to take vegetables or smoothies at breakfast. It is good to have important things at the beginning. It does not mean that you cannot take it any other time.
Consume Plenty Of Healthy Fat
Make sure that you’re consuming plenty of healthy fats. A couple of ages ago there was a big scare around fat that everyone started thinking that all fat makes you fat. All thanks to the sugar industry meddling in everyone’s business and messing it all up.
For everyone the idea that fat is bad for you and that fat makes you fat is simply not true. Especially, when it comes to their healthy sources of fat. Fat is actually critical for your body’s function. You cannot survive without consuming dietary fat-carbs.
Without consuming dietary fats you will die. Your body can’t absorb essential nutrients without fat. Fat is necessary for the absorption of a lot of different vitamins and minerals. It’s also critical for brain health and for hormone regulation. Hormone imbalance can cause serious damage to your health.
It is recommended to incorporate healthy eating habits and healthy fats into your diet. Avocado is probably a good source of healthy fat. Berries. carrots, potatoes, dark chocolates, cheese, and coconut water are also good sources of healthy fat.
Practice Intermittent Fasting
Intermittent fasting is a health tool. Intermittent fasting anecdotally can affect some people especially women negatively and if you’re one of those people, it is not good for you.
For everyone else, especially, if you struggle with insulin resistance it could be just what you need to put your body in a healthy place. It can ultimately become a fat-burning machine.
The psychological aspect of intermittent fasting can even be extremely helpful in itself.
One of the biggest benefits is that it helps to get in touch with hunger signals. It helps to realize when you are hungry and when you are just carving for something. It helps you to understand your body and know when your body really needs to be fed.
This way you can stop yourself from eating unnecessary food and thus it can be handy when you aim to lose weight.
Get Enough Sleep
You may not have realized it but sleep is very important for your health and for weight loss. Lack of sleep can negatively impact your health in a huge way.
For example one night of sleep deprivation can make you as insulin resistant as a person with type 2 diabetes. It can also increase the amount of glucose that your brain needs to function. So your body actually creates more and more glucose because your body needs to use more.
Your will power decreases when you’re sleep-deprived and it is a recipe for overeating junk food, especially sugary processed food. Eating such things messes up your insulin sensitivity as you’re already more insulin resistant because you’re sleep-deprived
It’s bad news for you. You’re doing everything on this list- either in number of calories, exercising appropriately but you’re still struggling to lose fat. Then it is just because of improper sleep.
Start sleeping seven to eight hours a night and your body will change like that.
Those were the top ten tips to help you optimize your body to lose fat as efficiently as possible.
If you do it in an appropriate and healthy way, you will definitely lose fat.