10 Pro Tips to Lose Fat
10 Tips for Successful Fat Loss
Summer is only a month away, so everybody wants to know how they can have a summer body as fast as possible. For best results, you have to begin NOW. You can make some serious results with serious effort. This 10 tips will help you to incorporate some new habits in your lifestyle.
This 10 tips are based around nutrition and training.
1. Eat every three hours
First step of any good diet, of nutrition plan, is more meals throughout the day. Everybody knows this quote, “If you want to lose weight you must start to eat more meals, the same amount but more meals”. This quote is true, but it’s not that simple. Some people tend to not eat at all, and scale will show result, you will lose pounds, but pounds of what? Pounds of water and muscle, and fat will stay.
Eat every three hours. Protein based foods, with complex carbohydrates and healthy fats.
Whole wheat bread, oatmeal, brown rice, barley, lean meat, eggs, chicken, cottage cheese, tuna, cod and etc. With only this ingredients you can have a lot of different recipes.
2. Train at least two times a week
If you haven’t trained some time, start with only two times a week, but I recommend three times for better results, and of course, five times a week for a much better results.
Train whole body at once, try to hit every muscle as possible, HIIT is a great example of fast and easy training, with HIIT, in an one hour you can burn up to eight hundred calories.
Push-ups, squats, lunges, burpees, mountain climbers, leg raises, jumping jacks, high knees, plank…
All of these exercises have a lot of modifications, I’ll post some of HIIT workouts, that I am doing and what helps me to stay fit.
3. Drink water
Water, water, water. 80% of people doesn’t drink enough water. You need to drink a 34 fluid ounces per 55 lbs. of body weight.
Have a glass of water first thing in the morning, before every meal and before you go to sleep.
People think that protein is only for bodybuilder, but protein is essential for all of us. Protein helps you to build muscle, burn fat, reduce cravings and much more.
As is mentioned in tip no 1. eat protein based meals, that means, first you’ll have to put protein on a plate, and then everything else.
Try to eat at least 0.7 grams of protein per pound of bodyweight, for those who are training in the gym or want some serious muscle mass, eat 1 gram of protein per pound of bodyweight.
5. “Open fist” meals
This sound odd, but it’s a really powerful tip, it has helped me when I started, and try not to eat too much, and still feel full.
Open fist meals, what does this mean?
The meal you eat, shouldn’t be bigger than your open fist, treat this like easy way to see how much is enough. If you feel hungry check how much protein does meal have, and if it’s too little put some more meat.
Next to your protein on your plate, for fat loss, vegetables are must have. Vegetables have fibers that you need, and no one eats enough fiber, the same case like the water. Fiber will help you to normalize your body sugar levels, and reduce fat loss.
Just change your side dish, if is it rice, potato, pasta, bread, put green peas, lettuce, tomato, broccoli.
These are simple vegetables that you can eat whenever you want, and will taste great.
7. Drink more tea
When it comes to drinking tea, not only in the winter, but whole year. It’s weird to drink tea in summer, but it will help you to shed fat down.
Green tea, early grey, rooibos, hibiscus, yellow tea, chamomile (before bed time).
You can make a lot of smoothies with teas, because they taste great and will give a fresh taste to your smoothie.
Or you can make ice tea, just put tea, lemon and ice. You can drink this throughout the whole day.
Personally I recommend to drink green and earl grey. I drink them at least once a day. They will burn fat and give you energy. Chamomile is great before bedtime, because it will relax you so you can have a good night sleep.
8. Remove junk food, and fast sugars
Junk food, without exceptions, is calorie-dense and nutrient poor. As consumption of junk food has increased dramatically,not only in US but globally, where almost 25% of people consumes predominantly junk food meals. This trend brought us rising epidemics of numerous chronic diseases and accounts for a long list of reasons why eating junk food is bad – diabetes, obesity, depression, nutrient deficiencies etc.
9. Two week challenge
Try to do this simple method, it takes a little time, but you can test yourself if you are really serious.
This will test your willpower, remember, you can have a great result if you stick with a nutrition plan.
2 weeks challenge is, trying with nutrition and workout plan, and if you succeed you can go for 3 weeks challenge, and so on, 4 weeks, 5 weeks…
For this challenge you will need, a list of meals that you will be eating in course of 2 weeks. Also you’ll need workout plan, because you need to know what and how to work out.
Buy all things you’ll need for this 2 weeks, so you can’t have excuses, like, “I don’t have this or this”.
If you are having a bad time without junk food, fast sugars and so on, after 2 weeks if you didn’t eat anything bad, you can have a little cheat meal, just to taste, best cheat meal is little fat, but with fast carbohydrates. But only ONE meal, not whole day, and if you eat this, you must go for 3 week challenge afterwards, not back on your old diet.
10. Don’t drink your calories
When you go to coffee shop or to supermarket, you’ll see a lot of hidden calories.
All those sodas and juices taste great, but you can check nutritional label, and you’ll see a lot of sugars and additives that will sabotage your progress.
If you want to drink orange juice, buy oranges and make it by yourself, don’t buy it from the store because is full of sugar.
The best thing is to drink water or tea, but not flavor water or some other variation of water, drink plain water or spring water.
This were short, basic tips, if you have more questions write it down and we will try to reply as soon as possible. Give yourself a courage to change your lifestyle step by step. You can achieve lot of things in your life just by taking little steps and giving yourself time and patience. Our team will begin to put a lot of new things on this website, like new articles about nutrition and training, shop with new items, and a lot more. Stay tuned!