By Paul Scicluna, 8 August 2015
It doesn't matter if it's Summer or Winter where you live, these 9 tips will help you burn fat off in no time. Don't wait any longer, as there is no better time to take action than now. Kick start your weight loss plans and start burning off that body fat today.
Try these fat loss tips to jump start your weight loss into action and look your best in the shortest time possible.
1. WEIGHT LOSS SUCCESS
If you want to succeed with your weight loss efforts then the first place you have to look at is your diet. Most people think they eat a healthy diet, but if you're not reaching your weight loss goals, then you can be sure that there are some extra calories that are sneaking themselves in to your daily diet.
If you seriously want to turn on your body's fat burning furnace and torch those extra calories, then you need to pay close attention to the details of your diet. It is not hard for calories to add up and many people often don't realize that they may be drinking their calories not just eating them.
To optimize weight loss, try eating more frequent, smaller portioned meals and make sure those meals are healthy with adequate protein to help keep you fuller for longer. Paying attention to your diet is one of the most effective way to be successful with long term weight loss goals.
2. BANISH SUGAR
When it comes to weight loss, sugar can really destroy your fat burning potential. Now when I mention sugar, I am not talking about fruit. Fruit is healthy and should be included in a healthy diet. However eliminating processed sugars as much as possible is a must if you want to achieve your fat loss goals.
Processed sugars and carbohydrates will only hamper your weight loss efforts. Yes you need carbs, but get them from vegetables as this is far more healthy and will help to keep your blood sugar levels stabilized. This will then turn stored body fat into energy instead of it using sugar. So keep your processed sugars and carbs to your cheat day. But don't go overboard as you don't want your cheat day to destroy your weight loss success.
3. FREE WEIGHTS FOCUS
Many people wanting to lose weight will go and jump on the treadmill to burn calories but I'm telling you it's time to reconsider. When it comes to losing weight, most people overlook the resistance or weight training and only go for cardio. Trust me on this one... don't skip the weights. Yes cardio does have its place when it comes to burning fat or even maintaining your weight. However, it can be extremely boring. And with each hour that passes on the treadmill it can also cause your muscles to waste away.
If you want to burn calories around the clock then you need a faster resting metabolism, and more muscle on your body will achieve this. Resistance training will have your body burning plenty of calories post workout, where steady state cardio just won't. So don't just do cardio, focusing of free weights will increase metabolism and your fat burning potential.
As previously mentioned, steady state cardio definitely has its place, but if you want quicker results then you can't beat a high intensity workout. Also know as high intensity interval training (HIIT), it's been shown that shorter periods of high intensity exercise is far more effective for weight loss than steady state cardio, especially if you want quicker results.
So give the treadmill a miss for a while and learn how to swing a kettlebell or try high intensity skipping intervals. One of the most effective ways to increase fat loss is by implementing high intensity interval training into your new workout routine.
5. REST PERIODS
Generally people focus on what exercise they'll be doing as well as the amount of reps and sets, but few focus on the time they take when resting in-between exercises. However this is really important. Limiting your rest periods is a great way to burn fat burn more quickly.
You should know exactly how much rest time you'll be having in between sets - if you don't you'll get side tracked talking to someone or staring into space. Then what happens is that your body has begun cooling down.
You should always have rest periods but you should actually be timing your rest periods. Depending what you are doing, I always aim to keep those rest periods short, such as 30 seconds. By keeping your rest periods short, you're keeping your heart rate up and the intensity higher. This increases your post workout calorie burn.
When people are trying to lose weight they usually focus on diet and exercise. However there is one thing that can really wreak havoc with our fat burning efforts, and that is sleep. Many people underestimate the importance of sleep. Most people don't realize just how much a lack of sleep can negatively impact your weight loss goals.
If your diet and exercise routine are spot on and you still aren't seeing results then you might want to check your sleeping habits. Yes, you want to aim for 7-9 hours each night but it's not just about the length of sleep you get, it's also about the quality.
Late night meals as well as fluids can keep you from having a good night sleep. Also watching TV as well as using mobile devices at night also plays havoc with your sleep. What happens is the light stimulates brain activity as well as interferes with the release of the hormone melatonin, which is important for sleep.
Try some of these ideas to help promote a deeper sleep. Having a hot bath before bedtime, turning off your mobile devices and TV at least an hour or two prior to sleep and making sure the temperature in your room is not too hot.
7. MIX UP YOUR WORKOUT ROUTINE
One of the most common complaints I hear regarding fat loss is people saying they are not seeing results. If you're already doing what we have covered then it could come down to your exercise routine. Most people do the same old workout, day in, day out with not much change. The body adapts to things very quickly. It does with your exercise routine as well as your diet.
So don't be shy, mix up your workout routine often. As the body adapts quickly, you need to shock your body with new challenges. My advice would be to change your program every four weeks. Or you could have two different programs and alternate them each week for around 8 weeks, and then change them. As previously stated, don't spend all your time on the treadmill. Ever wondered why you don't get sore from your workouts? It's because your body is used to the same old workload.
Try a new resistance training program or a high intensity interval training program with kettlebells or some boxing circuits. Get into the free weights instead of using machines. Or you could mix and match any of these into your own circuit. If you've been doing the same old workout for some time then you'll certainly see the difference when you mix up your exercise routine.
Most people don't realise but it's been said that the majority of people are in a state of dehydration. When people want to lose weight, they focus mostly on what they are or will be eating (which is important), but if you consider that every organ in your body needs water (yes water not an energy drink) to function, it's quite surprising that people skip this step.
If you think about it, hydration helps to curb hunger and has also been shown to boost metabolism. Which is what you want when trying to lose weight.
Not only that, but you'll sleep better, you'll have more energy and endurance, and you'll have clearer skin and eyes. You body will function better and that is important especially when trying to burn fat.
Tip: always have a bottle of water on you and make sure you drink it throughout the day.
9. HAVE PATIENCE
This one is important, because if you are following a healthy eating and training plan then stick to the program. It's those who have patience and stick to the program that are the ones that achieve and succeed in their weight loss goals. Remember, you didn't wake up one morning and you'd gained 30 pounds of fat. It happened over time. And the same with weight loss, it's consistency in both diet and exercise which will get you there.
Have a positive attitude and focus on achieving your weight loss goals. See it in your mind as you've already achieve the goal weight you set out to achieve. Remember that everything starts with a thought. So if your thoughts are negative then that's what you'll get. If your thoughts are positive then that is what you'll get.
Implementing the simple tips listed here will help you a long way to achieve your weight loss goals.
So get to it, and burn the fat!
All the best,
If you know of anyone else who needs help with losing weight or to get their health back on track, please share this with them.