Need to shred some body fat?
I think we all want to loose some body fat and just feel more comfortable in our skin and gain a sense of confidence. Sometimes we aren’t happy about how we feel and wouldn’t you like to change that feeling. Well its time to make that negative into a positive. Fun fact to know, They say america if fat america. But in the 2017 studies in the world we are actually number 18 on being on the obese category.
The 20 most obese places in the world
- American Samoa
- Cook Islands
- Marshall Islands
- Saint Kitts and Nevis
- The Bahamas
- United States
- Saudi Arabi
- Bahrain This is kinda Interesting to me because its a worldwide thing not just in the USA or even in your country. The annoying part is that the food industry makes it hard to eat healthy and how fast food is so affordable and super cheap. But that’s another discussion for another time. So lets get into how we can shredd some fat .
1. Drink Water, Especially Before Meals
It is often claimed that drinking WATER can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants , and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% .
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
Study also shown drinking 8oz of alkaline water and 8oz of filter water before your coffee is to boost your metabolic rate. Try this for a week and see how better you’ll feel in the morning.
5. Cook With Coconut Oil
Coconut oil is one of my favorite oils to cook with. It is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. It also contains 30% MCT oil which are great fat to consume.
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day. Which is amazing especially for loosing weight
Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
6.Cut Back on Added Sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating to much of it.
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others. This is what we want to avoid. as we get older our body changes. And we plan on living a long for filled life. So lets cut sugar out of our daily lives.
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called “healthy food” can be loaded with sugar.
7.Go on a Low Carb Diet
If you want to get all the benefits of carb restriction , then consider taking this all the way and going on a low carb diet.
Numerous test and studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time. Also this why i talk about the keto diet in my last blog. If you haven’t read it yet go check it out fit fam.
Use Smaller Plates (Portions)
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work. The thing is about eating smaller portions is that your stomach and mind will activate an enzyme telling you eat more. The best thing to do before your meal is to drink 12oz of water before your meal. Also don’t eat to the point where you feel like your body needs to shut down to digest. Try to listen to your body and eat to the point where you are satisfied and still able to attack daily activities.
Counting calories or portion control (eating less) or counting calories or macros can be very useful, for obvious reasons
There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight . Anything that increases your awareness of what you are eating is likely to be useful.
8. Eat More Fiber
Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less . These foods are also super healthy and nutritious , so eating them is important for all sorts of reasons. Personally i don’t eat to many fruits but they are good for you. I consume more berry raspberries ECT.. Very high in antioxidants
Eating at a Slower Pace!
It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Eating slower well dramatically help loose weight. If you’re a fast eater. Try to be more AWARE how fast your eating you food.
9.Eat More Protein
Protein is the single most important nutrient when it comes to losing weight.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day.
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half.
This is the single most important tip in this post.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
10. Lift Weights
One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass
Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
11. Intermittent Fasting
This can help loose weight so fast. And no i don’t mean starving yourself. (Well kinda) I don’t like the word “starving” If you know what this is i say try it for a few days and for those who have no idea what it is. Here’s a link that explains it and breaks it down exacly what it is