You feel like you’ve tried every diet trick in the book and you’re starting to get a bit discouraged because the scale doesn’t seem to be budging.
There’s no doubt about it: losing fat is incredibly hard. In fact, according to a study published in the American Journal of Clinical Nutrition, “less than 20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 year.”
Yes, we realize this statistic is somewhat discouraging. But guess what? There’s not much separating the 20 percent of people who keep their weight off and the 80 percent who don’t.
Losing fat doesn’t require expensive personal training sessions or an insanely stringent diet.
Those who succeed with their fat loss usually just stick to a few tried and true techniques. Let’s take a look at the top 5 techniques for fat loss that you need to try.
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1. Avoid “Diet” Foods
You know those low-calories, fat-free, or sugar-free items that you see in the store that are advertised as “healthy alternatives.”
Well, news flash: they’re not.
Most “diet” foods are laced with artificial ingredients and empty calories that your body will readily turn into fat.
Instead, fill your cart with wholesome fruits and vegetables, nuts and seeds, and lean meats.
2. Hit the Weights
Cardio workouts are great for building endurance, improving your heart health, and losing fat.
However, you shouldn’t be sticking to the treadmill every time you hit the gym. In order to lose fat quickly, you need to also be hitting the weights. Why exactly?
Because muscle burns twice as many calories as fat does. And according to a Harvard study, weight lifting routines are calorie scorchers.
3. Water, Water, and More Water
When trying to lose fat, a lot of people focus so much on what they eat, that they forget to focus on what they drink.
And that’s too bad because drinking water is one of the most important things you can do for rapid fat loss.
In general, you should aim to drink about 1 ounce of water per 2 pounds of body weight. So, if you weigh 200 pounds, that would mean 100 ounces of water per day.
Carrying a water bottle with you wherever you go can help you reach this goal.
4. Limit Sugar Intake
Science has officially confirmed: it’s not fat, calories or carbs that are the main culprit of weight gain, it’s sugar.
In order to lose fat fast, you need to keep your sugar intake low. And that doesn’t just mean avoiding cookies and cake. Lots of dressings, cereals, energy bars and other foods are loaded with sugar, so make sure you’re reading labels.
If you get hit with a sweet craving, reach for a piece of fruit instead.
5. Keep Moving
Your attempt to lose fat shouldn’t be confined to the one hour you spend in the gym every day.
In order to succeed at losing fat rapidly, you need to find ways to keep moving throughout the day. Go for a walk on your lunch break, take a bike ride after work, or pace around while on the phone.
Any bit of activity helps!
6. Hit the Showers
When people think about losing weight, they often focus solely on eating and exercising.
But, did you know that taking a cold shower can aid in weight loss as well?
Our bodies produce two types of fat: brown and white. White fat is the bad fat that causes flabby arms and love handles. Brown fat, on the other hand, helps to burn white fat and is activated by colder temperatures. A cold shower is a great way to activate brown fat and start shedding pounds.
Rapid Fat Loss: Wrap Up
By following these fat loss techniques, you won’t just lose weight for a special occasion. You’ll be developing healthy habits that will keep the fat off for life!
If you have any questions about these techniques, please don’t hesitate to drop us a comment below.