| In addition to gaining lean muscle, almost all
people would like to lose some of that pesky fat along the way. The
loss of fat around such areas as waist, hips, and thighs will carve
your body and give you the physique you have always sought. Below
is 15 ways to increase fat loss including both nutritional and weightlifting
methods.
1. Start eating about 500 calories less than your
maintenance level.
2. Increase your water intake by about 1.5 liters.
This will increase your metabolic rate and allow you to burn off
fat more easily. (At least 8 cups)
3. Avoid consuming excessive amounts of alcohol
to prevent taking in empty calories.
4. Enrich your diet with the mineral iron through
multivitamin supplementation or through consumption of red meat,
chicken, or soy products. A deficiency of iron can slow down your
metabolism.
5. Increase your consumption of calcium by eating
low fat dairy products such as yogurt and cottage cheese.
6. Increase your intake of fish to allow for
lowers levels of the hormone leptin in your body which has been
found to promote slow metabolism and obesity.
7. Increase your intake of protein to increase
your metabolism. Your digestive system takes more time to break
down proteins so your metabolism increases.
8. Try to avoid eating right before bed. Your
metabolism slows down as you sleep so eating before bed promotes
fat growth.
9. Attempt to eat 5 to 6 small meals a day ranging
from 200 to 500 calories a piece. Eating every 2 to 3 hours will
trick your body into keeping the metabolic rate at a higher level.
10. Try to get plenty of sleep every night. (At
least 8 hours) When you’re tired your body doesn’t
have enough energy to burn off unwanted calories.
11. Increase your cardiovascular training.
12. If you do both cardio and strength training,
do your cardio training after weightlifting since your body will
already be warmed up and ready for fat loss.
13. Don’t ever skip breakfast. Skipping
breakfast usually means you will consume more calories as you
go throughout the day which isn’t good for your metabolic
rate.
14. Try to live a life as stress free as possible.
When you are nervous your adrenal cortex inside your adrenal gland
produces a stress hormone called cortisol. This hormone forces
the body to store fat and burn muscle.
15. Attempt to avoid all types of fast food,
sweets, cakes, ice creams, fruit juices, and other assorted goodies.
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