Be prepared for dietary changes along with incorporating both aerobic and anaerobic exercise to achieve lasting weight loss success.
Looking to lose fat fast? Then you need to implement several strategies simultaneously or results will plateau and stall. Ready to get started?
#1. Eat Foods That Naturally Burn Fat & Kill Cravings
A healthy diet always helps you lose weight and keep it off. However, some foods naturally burn fat and fight cravings, such as:
- Almonds help build muscle and fight cravings
- Chili peppers boost metabolic rate so you burn more calories”
- Grapefruit reduce insulin levels and improve metabolism
- Green tea boosts metabolism to induce thermogenesis and burn calories
- Beans and Legumes burn fat and help build lean muscle mass
#2. Intermittent Fasting
According to Dr. Deborah Wexler, an associate professor at Harvard Medical School, “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,”.
To make intermittent fasting more effective, be sure to follow these tips:
- Avoid sugars and refined grains and focus instead on fruits, lentils, beans, whole grains and lean proteins.
- Absolutely no snacking as it can spike insulin levels and lead to cravings.
- Try to create a tight time window to eat like 7 am to 3 pm or maybe 10 am to 6 pm. And, definitely avoid late night snacking or meals.
#3. Use Low Carb Recipes and Diet
Carbohydrates cause massive spikes to insulin levels which in turn increase cravings. Plus, the body tends to store carbs as fat instead. So, you really want to use low-carb recipes and severely restrict your intake. Now of course, many of our favorite sugary snacks are carbs so completely restricting them is impossible. But, with some delicious low-carb recipes and disciplined intermittent fasting, you can break your addiction and lose fat fast!
#4. Build Lean Muscle Mass
With nothing more than a dumbbell and a solid weekly commitment, you can build lean muscle mass. Lean muscle burns a lot more calories at rest than fat cells. Plus, the added physical activity also burns more calories and makes it more likely your body will burn fat for the extra energy. Just 2 30-minute sessions each week help build lean muscle mass and help you burn fat much faster than diet alone.
#5. Eat Foods High In Protein
Protein helps build lean muscle mass quickly. Plus, protein doesn’t tend to cause the severe spikes in insulin levels like carbohydrates. Some high-protein foods to make a part of your weekly diet are:
- Chicken Breast
- Cottage Cheese
- Greek Yogurt
- Lean Beef
- Ezekiel Bread
- Pumpkin Seeds
Sometimes, the best fat burner can literally be what you eat naturally. Plus, you don’t need to add in foods that you dislike as there are plenty of lean protein foods out there to suit just about any taste!
#6. Aerobic Exercise
Simply walking a few minutes each day does wonders for both your heart and overall health. You need not join a gym or buy an expensive treadmill. Plus, you don’t need to commit to this every day. Even twice a week dramatically boosts caloric burn, improves cardiovascular health, and makes it much easier to lose fat fast when combined with other strategies listed above.
#7. Use Appetite Suppressants that Target Metabolic Hormones
You want to avoid appetite suppressants made with stimulants at all costs. They actually harm your health and will do nothing more than help you lose some water weight.
The most effective appetite suppressants actually target your hormones. Specifically, they should target your metabolic hormones. Metabolic hormones control your metabolism, cravings, energy levels, and even how much food you need to eat to feel satiated. When we age, these vital hormones can become unbalanced especially if we eat an unhealthy diet.
Appetite suppressants that target the metabolic hormones are most effective because they help reduce appetite and cravings naturally.
Why Your Metabolic Hormones Are So Important
Processed foods, pollution, and the simple effects of aging all destabilize our metabolic hormones. When this happens, it is impossible to lose fat fast or maintain long-term weight loss. Effectively, you are fighting you own body.
Leptin is one of the more important metabolic hormones when it comes to losing weight. When we eat, leptin levels increase and your brain signals satiation so you stop eating. When we don’t eat, leptin levels are low and that makes your brain stimulate hunger pains so you eat.
A condition known as leptin resistance ruins everything. When this occurs, your brain doesn’t detect leptin. Additionally, this triggers three things:
- Cravings intensify
- You need to eat more to feel satiated even though you don’t need more food
- Your metabolism rate slows to conserve energy
Basically, your brain not detecting any leptin makes it think you’re starving. Researchers believe leptin resistance derails most of our diets and is actually a leading driver of obesity.
Not sure if you have leptin resistance? If you have any signficant fat deposits, especially in the belly area, then you have leptin resistance at least to some extent.
Reversing Leptin Resistance
You can’t possibly lose fat fast until leptin resistance is reversed. There are a few ways to do this naturally:
Anaerobic and Aerobic Exercise
Effectively, you need to build muscle so you raise your core metabolism rate. Muscle cells burn more calories at rest than fat cells. So by lifting weights, you build muscle and replace fat. This burns calories when you exercise and then increases your long-term metabolism rate as well. Aerobic exercise also helps, You should also do aerobic exercise as well for both cardiovascular health and to increase caloric burn.
Eat More Protein
When you want to lose fat fast, protein is your best friend. Protein naturally suppresses appetite due its effect on key metabolic hormones. Protein also raises metabolism rate because it requires more energy to digest than fats or carbs. Protein also reduces caloric intake naturally by around 400 calories. Ideally, you want about 30% of your caloric intake each day to come from protein.
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!