When it comes to weight loss, magic formulas do not exist. Hard work based on sound training and diet strategies will help you achieve your goals. Several techniques exist for accelerating metabolism and decreasing body fat storage. Add these weight loss secrets to your arsenal to burn fat and achieve your goals in no time.
Controlling Hunger
Frequent meals and nutrient dense foods can help control hunger. Rather than three large meals, eat six smaller ones, spaced two to three hours apart. Focus on nutrient-dense foods that fill you up, yet contain low calories. Fruits and vegetables make good examples of nutrient-dense foods.
Portion Control
Control your portions to avoid storing body fat from meals. Best-selling fitness author Jeff Anderson recommends a serving of protein about the size of your flattened fist, enough carbohydrates to fill your cupped palm and a handful of unsalted nuts or seeds, for example.
Food Choices
Choose foods that do not readily store as body fat. Lean proteins (chicken, fish or turkey), low-glycemic carbs (oatmeal, brown rice or sweet potatoes) and healthy fats (olive oil, fish oil or nuts and seeds) promote fat burning and minimize fat storage.
Nutrient Timing
Calories have different effects on the body, depending on when you take them in. For example, carbohydrates readily store as body fat with over-consumption. Time your carbs before and after your workouts to utilize them for energy and muscle recovery. For evening meals, focus on lean protein, healthy fat and fibrous vegetables such as broccoli or spinach.
Thermic Effect of Protein
Protein has a thermic effect, which means that the body burns more calories digesting it than either carbs or fats. Taking in 1 gram of protein per pound of your lean body weight can accelerate weight loss dramatically.
Resistance Training
Adding resistance training makes your weight loss program much more effective. Besides burning fat while you train, your body also continues to elevate metabolic rate for up to 48 hours following your workout.
Cardio Timing
Time your cardio to burn the most fat possible. “Combat the Fat” author Jeff Anderson recommends doing low to medium intensity cardio immediately after your resistance training. On non-workout days, do extra cardio upon waking or in the evening before retiring.
Free Meals
Eating one free or cheat meal, on one day per week can help to prevent dieting plateaus caused by a metabolic downshift. Achieving your peak condition actually requires cheating at least every two weeks to keep your metabolism from screeching to a halt.
About this Author
Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.
