Getting rid of fat will always be a hot topic in the world of fitness and general public due to the increasing obesity rate.
People will always want to learn about how to lose it, keep it off, especially at some time and point in their life for whatever reason.
Logic – 1 800-273-8255(Instrumental)
There are many ways to accomplish that, there is no right way, but there are always better methods to lose fat the right way and keep it under control without damaging your health, or doing a yo-yo diet and gaining the weight back or more.
This was going to be 5 practical methods for destroying fat, but it’s going to be over 10 practical methods because 5 wouldn’t be enough to help you guys.
Only thing, I ask of you is that you follow these proven methods that are going to require you to be consistent and that’s going to force you out of your comfort zone.
I truly believe if you follow these methods, you’ll succeed, just stay committed to the process and your journey onto reaching your weight goal.
Fat Destroying Methods
1. Caloric Deficit: Losing fat requires a caloric deficit, in laymen terms taking in less energy/food. You need to start eating less than what you normally eat. Because you don’t gain a lot of weight by eating fatty foods, sugary foods, transfat-laden foods.
It’s from taking in too many calories, that you weren’t able to burn off that compounded over time to where you eventually gained 10lbs to 30lbs plus.
When it comes to going on a caloric deficit, I’m not talking about going on a diet. I dislike the word “diet” just like I dislike peas. When it comes to going on a caloric deficit, you simply need to cut back on some foods(or completely) and portion your food.
By doing that you will create a caloric deficit, to where you start losing weight. It’s the oldest method and most simple, unfortunately, people complicate it out bad habits or ignorance.
However, since you’re on my website, you’re going to rise above that and make the changes to lose the extra poundage.
2. Food Tracking Apps: Use apps to help you track your food and keep yourself accountable if you know you’ll forget to write it down.
By keeping track of your caloric food intake, it will keep you focused on eating right, give you extra motivation, food intolerances, improve your efficacy and other awesome benefits.
We live in a day and age where you can’t be making excuses for not taking advantage of apps such as Myfitnesspal, LoseIt, SparkPeople, Cron-A-Meter, and FatSecret.
By having these apps in your arsenal, you have no choice but to win.
3. Quality Food Intake: You need to be eating quality foods that are nutrient-rich.You can tailor it to fit your needs since we all don’t like the same foods but what you’re eating should consist of foods such as – dairy products, meats, fish, poultry, eggs, vegetables/tubers, fruit, whole grains, legumes, nuts, healthy fats,
Meat – beef, chicken, fish, eggs, and turkey etc
Dairy products – lactose-free milk(if you’re lactose intolerant), whole milk, cheese, and yogurt etc
Vegetables/tubers – corn, peas, carrots, broccoli, cabbage, spinach, sweet potatoes, and regular potatoes etc.
Fruit – oranges, apples, grapes, pineapples, apples, grapes, strawberries, and blueberries etc.
Whole grains – oatmeal, quinoa, buckwheat, barley and white rice etc.
Legumes – black beans, kidney beans, pinto beans, lentil beans, and chickpeas etc.
Nuts – brazil nuts, almonds, walnuts, peanuts, sunflower seeds, pecans, and pistachios etc.
Fats – olive oil, coconut oil, macadamia nut oil, and avocado oil(look for non-refined brands that say eg: cold pressed, whole “oil name”, or extra-virgin)
By switching over to higher quality instead of crap-tastic food you’ll be saving money. It won’t be expensive. What is expensive is trying to focus on buying expensive superfoods, dieting, supplements you don’t need and going to overprice food stores.
If you’re throwing excuses in your head for still not switching, there’s something even more expensive. A heart attack or some other dire medical emergency from you not changing your ways that will cost you 76,000 and that’s for a less severe one!
Please don’t let that be you…
4. Eat Protein With Every Meal: Protein is king when it comes to losing fat. You need it to prevent muscle loss as you lose fat, and your weight drops. If you’re not getting enough, it slows down your fat loss and makes things more challenging. We want to lose the fat, not muscle because it’s critical for metabolism health.
If you lose muscle, guess what? Your metabolism will drop, so I can’t stress it enough to eat protein with every meal.
If you’re a man, aim for .8 x your bodyweight for the amount of protein for your bodyweight and if you’re a woman aim for .6 x your bodyweight.
If you have a lot of muscle mass, but fat covering you x your bodyweight by 1 – 1.5 if you’re man and ladies x .8. This applies to anybody who’s getting ready for fitness competition(bodybuilding, powerlifting, men’s/women’s physique, figure, bikini etc). You’re going to need extra protein to prevent muscle mass, as you drop your caloric intake.
5. Drop Sugar Intake: One of the usual culprits for weight gain is an overabundance of sugar(bad sugar). Too much bad sugar is one’s diet will cause metabolic disorders, lower testosterone levels, increased body inflammation, hunger hormones not being produced right, diabetes and a crap load of other problems.
When you got all these going on your body is going to be out of whack externally and internally. By cutting down on your sugar consumption or completely it will make a HUGE difference in your health and help immensely with the fat loss process.
6. Eat Slower: Out of habit, most of us don’t eat slowly especially since we live in a fast pace world. Nobody really takes their time to eat slowly in 1st world countries, I can’t speak for the rest of the world.
Nonetheless, eating slower and focus on that. Don’t try to “multi-task”, focus on learning the difference between being full and being stuffed.
Also, pay attention to what you eat, if the food always upsets your stomach, doesn’t digest well or you have an energy crash. Replace it with another healthier option. Your body will thank you.
7. Creating A Deficit + Surplus: When it comes to tracking calories, you’re going to need to establish a caloric intake range for example 2,300 calories. Let’s say that’s how many calories you’re taking in, that’s maintaining your current unwanted weight.
Once that’s established, it’s time for the caloric deficit. So you’re going to start out dropping your caloric intake by 300, knocking it to 2,000. Starting off with a 300 deficit is a good place to start.
If you plateau then you’ll tack on another caloric deficit 300 knocking it down to 1,800 calories.
These are useful deficit starting places to start with.
However, it’s important to remember that you can’t be in a caloric deficit forever folks. Because our bodies don’t understand what we’re trying to do. It’s still thinking, “what the hell is going on? Are we starving or just more active?”.
So you’re going to have to do something I did, and other people have done. Once or twice(that’s pushing it for some of y’all) a week, every 2 weeks or once a month you’re going to have a caloric surplus day(s). Meaning on whatever day you choose, you’re going eat what you normally eat, still good quality food but you can throw in some dessert.
But we’re not going apeshit on the caloric surplus days okay, I want to make that CLEAR.
8.Resistance Training: In the fitness game of losing fat, we don’t ever want to solely focus on doing cardio as the only method for losing fat. Our bodies adapt to what we do, so if you’re doing only cardio for 30 minutes to an hour.
Your body is going to make you efficient at doing that but it comes at a price …loss of muscle mass if you’re not doing any resistance work.
So, when it comes resistance training, we’re going to focus on compound movements(exercises that work multiple muscle groups) and loaded carries(click the link to learn more about it). By implementing this strategy, we’re going to be gaining muscle mass and overall strength that will improve metabolic health and a better body composition health.
If you’re just starting with resistance training for your first time, start out small and slowly build up into it. You don’t want to overwhelm yourself and if you’re a trainer, don’t destroy your client’s body on the first day…ease them into it.
The goal is to shoot for 3 days of resistance training at the least and gradually work up to 5 – 6 day of working out.
9.Cardio Training: I know I said doing only cardio is bad, BUT if combined intelligently with resistance training…it’s super effective for fat loss, improving your ability to handle oxygen better and enhanced recovery for working out.
When it comes to cardio you want to do a mixture. There are two types of cardio variations you’ll be doing. The first type is short intense cardio exercises that consist of loaded carries, sprints, or hill sprints. These are great for conditioning, fat loss, and building muscle. Do this for 5 minutes starting out and then gradually build up to 20 minutes.
The second type is long and low intensity being walking which can be done anywhere. Outside, up and down a hill, on the treadmill inclined, and stair stepper(don’t hunch over, bad for posture).
You’ll be doing cardio 4 – 6 times a week.
10. Diet Soda: Drinking diet soda is a great method for controlling your appetite. I know there’s going to be some people who don’t agree that will be referencing to artificial sweeteners and insulin.
However, there’s been plenty of studies done that artificial sweeteners such as aspartame don’t elicit a response like sugar nor causes our bodies to store fat. I think it’s highly overrated.
What gives diet pop a bad rep is when people think it’s going to magically help them lose weight, even though they haven’t changed their bad habits…then yeah it ain’t going to work. There’s more to it.
In studies, it’s actually helped people lose more weight combined with healthy eating habits and exercise. Even I drunk diet pop when I was getting ready for bodybuilding competition when I losing what little fat I had(I still drink it to this day).
If you made it through the article, give yourself a pat on the back. If you’re new to the world of losing fat or you’ve been struggling for years, or you fell off the track.
Be strong, I know it’s not easy, but if it was easy everybody would be fit, muscular or strong in the gyms and out in public.
It will take time to undo the damage you’ve done to body, the weight you gained, and getting your hormones right again
But as long as you keep putting in the work of being consistent, learning and making wise choices… you will succeed eventually.
I want you to have a higher quality of life, and I know when you reach your weight goal…you will be happier.
Until next time
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