Almost everyone would like to lose some body fat, but surprisingly few people know how. Even the most basic mistakes in your diet, lifestyle, or workout regimen can prevent you from achieving your goals. These five simple ways to lose fat will get you back on track and help you attain the healthy, fit body that you dream of possessing.
1. Exercise
It should go without saying that you need to exercise if you want to lose fat; however, unless you are doing the right type of training, you may be seeing very poor results. For instance, although you may want to lose the fat on a particular part of your body, you need to target all your muscles and never try to spot reduce, if you want to keep your metabolism high.
The best workouts for reducing fat and improving overall fitness are those involving interval training, especially high-intensity interval training (HIIT). You will burn more calories than traditional cardio and continue to burn fat for up to 24 hours after the workout. Interval training works for any type of activity but sprints are one of the best ways to lose fat.
Having said this, cardio will only train one type of muscle fiber. Therefore, you also need to incorporate some weight training into your regime. For the best results and to avoid injuries, start small until you have the strength to increase the weight.
If you lack the motivation to workout, make fitness more fun by practicing a sport or activity with others. One very popular option is CrossFit, which combines weight training and cardio in a competitive atmosphere to enable you to work every muscle in your body.
Most important of all: avoid getting stuck in a fitness rut. Mix things up by changing your training days, number of reps and type of exercise for greater, faster results.
2. Eat Well
A very common mistake people make when trying to lose weight is to go on a diet. In fact, dieting causes the body to burn muscle tissue, and fat actually increases. If you want to lose weight, there is no need to eat less — you simply need to eat the right things. This means cutting down on unhealthy foods that are high in calories, which make you feel full while lacking the nutrients your body needs.
It can be difficult to eat well every day unless you have a kitchen stocked full of healthy foods. Home-cooked meals are much better for you than eating out, where it is normally impossible to know what are the ingredients and calories in any given meal. You can even cook meals ahead of time to be ready to heat up when you finish your workouts.
Create a meal plan in advance and pick up everything you need during your grocery run. Make sure every dish is rich in protein (which helps to build lean muscle), contains vegetables (organic, whenever possible, as toxins can hinder weight loss), is low in carbohydrates (the biggest contributor of body fat), and contains plenty of essential fats. Your plan should consist of small, frequent meals along with healthy snacks and must include a healthy breakfast. This will help you avoid cravings that may otherwise undo all your good work.
In addition to your food intake, you need to pay attention to what you are drinking. Whenever you are thirsty, grab a glass of water. Other options, particularly soda and alcohol, are an easy way to put on weight without you even being aware that you are consuming calories.
3. Change Your Lifestyle
A sedentary lifestyle is often responsible for weight gain. Simply by standing up every once in a while (at least every four hours) keeps the enzyme that controls fat and cholesterol active. Plus, whenever you have a choice, choose the active option, whether this be taking the stairs instead of the elevator or walking to work instead of driving.
4. Relax
Stress can lead to numerous physical problems and may even contribute to your abdominal fat, according to Stress.org. At least one day a week, allow your muscles to stretch and recover with a yoga workout or by simply stretching at home.
Another way to relax is to get enough sleep. Most people need around seven hours per night, but you should experiment to find the optimal number of hours for you.
5. Track Your Progress
In order to stay motivated with these ways to lose fat, you need to know that your diet, exercise and lifestyle regimen is leading to results. Take a photo before you start your new program and then at regular intervals. You can even share the photos over your social media accounts to receive encouragement from your friends, family and followers. Photos are a better reference point than the bathroom scales as you may be losing only a little weight as you gain muscle.
Along with the above ways to lose fat, utilize Jax Sport’s meal planning program. We can help you create a balanced meal plan that meets your nutritional needs according to your exercise regimen, lifestyle, age and gender. Contact us at Jax Sport to find out more about the program and for further advice on ways to lose fat.
