Getting in shape is no easy feat.
It takes consistency, dedication, and effort.
While the journey can be challenging, there are a few extra things that you can do to speed up the process.
Apply these easy ways to shed fat fast to your daily routine in order to reach your weight loss goals quicker!
1. Eat more protein and healthy fats
Protein and dietary fat are fat-burning powerhouses.
Eating the right amount of both of these things can help you shed excess fat quickly.
Studies have shown that they both reduce appetite, boost metabolism, preserve muscle mass, and decrease the risk of belly-fat and weight gain.
2. Avoid refined carbs
Some examples of refined carbohydrates are processed food, pasta, cereal, and white bread.
These foods are not only deficient in nutrients, but also mess with blood sugar levels, often times causing you to feel hungrier.
A higher intake of refined carbohydrates has also been proven to put you at a greater risk of increased belly fat and waist size.
Instead, you should incorporate more whole grains into your daily diet.
These are foods like whole wheat, quinoa, and oats.
Whole grains have the opposite effect of refined grains, promoting lower weight, lower BMI, and a smaller waist circumference.
3. Fill up on fiber
Eating more fiber, specifically soluble fiber, will keep you fuller for longer, decreasing your appetite for snacking.
Studies have shown that adding just 10 extra grams of soluble fiber per day helped participants lose more belly fat. Furthermore, adding 14 grams daily led to a 10 percent decrease in calorie intake.
You should aim for at least 20 grams of fiber per day to get the maximum results.
4. Drink appropriately
Avoiding beverages like soda, diet soda, alcohol, fruit juices, etc. can help you lose a significant amount of body weight.
Even diet soda? Yes. While this beverage is free of calories, there is some evidence that artificial sweeteners used in diet soda actually increase sugar cravings.
Choose water, green tea, fruit-infused water, and black coffee instead of drinking high-calorie, nutrient deficient drinks.
Chug a glass of water right after waking and before every meal to keep your metabolism burning and your belly full. Drink at least 64 ounces each day.
Green tea and coffee contain caffeine. Caffeine stimulates the central nervous system, temporarily boosting metabolism by up to 11 percent.
It also has the ability to breakdown fat, assisting with further weight loss. Just make sure that you’re drinking coffee without cream and sugar.
5. Lift more weights
Lifting weights (or pumping iron) preserves and improves muscle mass and also boosts metabolism. The more lean muscle you have, the more calories you will burn throughout the day.
Research has shown that 12 weeks of strength training and aerobic exercise combined was much more effective at burning fat than just aerobic exercise alone.
Additionally, another study has shown that after 10 weeks of strength training, participants experienced a 7 percent increase in calorie burn while at rest.
Keep in mind that heavier weights and lower reps will allow you to tone-up much more efficiently.
6. HIIT it up
Obviously any form of cardiovascular exercise (walking, jogging, running, biking, swimming, etc…) will be beneficial to fat loss, however the best choice is HIIT.
This is High-Intensity Interval Training.
This form of exercise utilizes short bursts of heart-pumping moves with even shorter rest periods. The goal is to boost your metabolism, increasing fat burn. HIIT is fast and effective so you can get it done and get on with your day.
One study has shown that HIIT burns 30 percent more calories in the same amount of time as traditional cardio.
It is recommended that you get at least 75 minutes of HIIT in each week.
7. Plan your workouts
One of the biggest excuses for not exercising is “not enough time”. By planning and scheduling your workouts, you can forget all about this excuse.
Scheduling an appointment with yourself will keep you on the path to success.
When you stay consistent, you will burn fat fast!
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.