14 tips to help fight the fat

14 tips to help fight the fat

If you are currently trying to lose weight and fight the fat you may find that these following tips could help you to achieve your goal.

Fat loss tip #1 – Lifestyle change

Going on a diet may not be the best idea as these short term fixes do not solve the reason you gained weight in the first place.

Once you stop the diet and return to your old ways the weight will slowly return, leading to a spate of yo yo dieting.

Would it not be a better idea to change your lifestyle for the better long term? Therefore you will lose the weight and actually keep it off.

Fat loss tip #2 – Drink more water

Water has various fat loss benefits, for instance drinking water with your meal will help to fill you up faster so fewer overall calories will be consumed.

Drink more waterYou should keep a bottle of water nearby for when you feel hungry during the day, often your body will mistake thirst for hunger.

It also contains zero calories so is the perfect way to quench your thirst.

Fat loss tip #3 – Consume less calories than you burn

This may sound obvious but very few people know how many calories they should be consuming.

To find this out you need to work out your Resting Metabolic Rate or RMR for short. This is the number of calories you burn every day doing your everyday activities, not including exercise.

Using the following formula will help you to work out how many calories you need to be consuming:

RMR = bodyweight in pounds x 13

You should then add the number of calories burnt during exercise to your RMR. By keeping your calorie intake below this number will ensure you start losing weight.

Fat loss tip #4 – Cut back on starchy foods

Eating too many starchy foods (potatoes, rice, pasta and bread) will provide your body with too much energy for it too burn. Therefore the left over calories will be turned into fat, which will be stored.

Of course you can still have starchy foods, just watch how much you eat.

Fat loss tip #5 – Eat a healthy breakfast

Skipping breakfast is certainly not the best idea as no doubt you have woken up hungry, which will only get worse as the morning goes on.

This will lead to you snacking on less than healthy foods while you are in work or doing others things.

Start your day with a healthy breakfast, perhaps an egg or 2 (not fried) as they contain high levels of protein that will ensure you do not experience any hunger cravings until lunchtime.

Fat loss tip #6 – Cut back on your sugar intake

Too much sugar will lead to weight gain and excess body fat being stored.

Of course you can occasionally eat your favourite sweet foods, but too much will be trouble.

For certain the sugars found in caffeinated drinks, and beverages such as tea and coffee should be stopped.

Fat loss tip #7 – Drink black coffee before exercise

Coffee contains caffeine, which is a natural stimulant that can boost the metabolism.

When drunk before exercise you will notice that your performance levels will increase.

Be aware that you should not drink too much coffee as high levels of caffeine can cause side effects such as headaches and the jitters.

Black coffee is preferred as adding cream or milk will add unwanted calories and fat.

Fat loss tip #8 – Eat smaller meals more often

Rather than skipping meals add more daily meals, just cut down the portion sizes.

Eating 5-6 smaller meals per day instead of 3 large ones will ensure your metabolism is constantly working, plus you will experience fewer cravings between meals.

Fat loss tip #9 – Eat more vegetables

Vegetables are full of nutrients but contain fewer calories than many other food types. Therefore you can eat more of them, leaving you fuller with fewer overall calories consumed.

Obviously you still need to watch the amount of vegetables you consume, especially those that contain high levels of starch, for example potatoes.

Fat loss tip #10 – Eat plenty of fibre

Fibre has been shown to lower insulin levels. It can also absorb water so will take up more room in your stomach than other food types.

Fibre rich foods to look out for include bran cereals, oatmeal and beans.

Fat loss tip #11 – Stop eating junk food

Although you may lead a busy life with various family and work commitments you need to make the time to eat healthily rather than buying from the local takeaway or reaching for the microwave meal.

Cut back on junk foodMost junk food offers zero nutritional value, just calories that will cause your weight and waistline to balloon.

Fat loss tip #12 – Eat more protein

Protein is slower to digest than both fats and carbs so eating protein rich foods will help keep you feeling fuller for longer.

Be careful not to overdo your consumption though as you need to remember that protein also contains calories.

You should aim to take in around 1 gram to 1.5 grams of protein for every pound you weigh. So if you weight 200 pounds you should consume 200-300 grams of protein.

Fat loss tip #13 – Eat healthy fats

Not all fats are unhealthy, in fact fat is essential for various bodily functions.

Try to avoid the trans fats found in junk foods (always check the labels), instead try to eat foods with healthy fats such as avocados, fatty fish, olives, nuts, seeds, along with olive oil, flaxseed oil and canola oil.

Fat loss tip #14 – Have the occasional cheat meal

To ensure you do not get bored with your new healthier lifestyle and fall off the wagon, you should have the occasional cheat meal.

Just try not to have too many of these cheat meals, one a week should be enough. Anymore than that and you run the risk of ruining all your previous hard work.

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