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8 Quick Tips to Blast Fat

8 Quick Tips to Blast Fat

The holiday season offers the perfect occasion to spend quality time with the family, tear open presents, and eat delicious food till you are ready to burst at the seams. Unfortunately, these calories linger long after the holidays are over.

Let’s debunk a popular myth – crash diets are the best way to lose weight. Not only are crash diets ineffective, they are actually unhealthy. However, this does not mean that there are no quick ways to blast fat and get your sexy body back. Here are 8 quick tips to blast fat, and keep it off.

Recognize hunger.

Your body is constantly monitoring your stress levels and your blood volume. Often, when you are dehydrated, your body sends out a signal – your mouth dries up and your stomach starts to rumble. This feeling is akin to a hunger pang, and could have you reaching for the nearest snack. Keep a tab on when you last ate, aim at eating 6-8 small yet healthy meals in the day, and when you feel a hunger pang, drink a glass of water and wait for a quarter of an hour to see if your stomach is still rumbling. You can also add an natural appetite suppressant to your diet.

Not only is water a calorie-free drink, it is also necessary for hydrolysis which is the process of fat metabolism. In fact, research suggests that drinking a couple cups of cold water can improve your metabolic rate by around 30%.

Do resistance training.

While chalking in some time for aerobic cardiovascular exercises is important to get you up and moving, sticking only to cardio exercises may not help you blast fat or build muscle. This is where weight training comes in. Resistance training exercises with appropriate weights helps burn calories, and also increases the total number of calories you burn for over 40 hours post-workout. If you only focus on eating less to lose weight, chances are that you will end up losing necessary muscle mass which would inevitably slow down your metabolic rates and keep you from achieving your fat blasting goals.

Get better results with HIIT.

HIIT stands for High Intensity Interval Training. Basically, an HIIT workout includes circuits of short bursts of high-intensity exercises followed by shorter rest periods. This type of training helps get your heart rate up, keeps it there, and causes you to burn more fat in much less time.

From jumping rope and star jumps, to mountain climbers, plank jacks, and burpees, there are plenty of options to choose from. With HIIT, you burn more calories during the workout as well as for 24 hours post-workout because the intense effort sends your body’s repair mechanism into overdrive.

Cut down on the amount of carbohydrates you consume.

The carbohydrates you eat get used immediately for energy, which means that the fat content in your body does not get a chance to be used to produce energy at all. This results in unsightly fat deposits in your body. By reducing your carbohydrate intake, especially sugar and starches, you can improve your body’s fat-burning process. Stick to carbohydrate sources like vegetables and oatmeal, and plan your day such that all your carbohydrate intake is in the first half of the day.

Eat the right fats.

While this may sound counterproductive to your quest of blasting fat, eating good fats can actually help you lose fat, improve recovery time post-workouts, and build muscle. Good fats include omega-3s derived from nuts and fish, as well as monounsaturated fats from olive oil and fish oil.

Bump up your protein intake.

Blasting fat requires your metabolic rate to improve while ensuring that your muscle mass remains good. Studies conducted by the American Journal of Physiology, a high protein diet enables your body to actually build muscle without even working out, and burn fat faster and more efficiently.

Lose the booze.

There is a reason why belly fat deposits are called beer guts. Most alcoholic beverages have a high calorie count, and most people end up binging on salty snacks while drinking. None of this helps your body burn fat. Cut down or eliminate alcohol from your daily diet to remove this fat-burning impediment.

Get good sleep – in quantity and quality.

If your body is sleep deprived, recognizing signals sent by the hormone leptin becomes difficult. This incredible hormone is what signals to your body that you are full and have had enough to eat. Simultaneously, a sleep deprived state also causes an increase in the amount of the hunger hormone, ghrelin. So, not only do you feel hungrier, you also do not realize when you are full while eating. This combination is a terrible one when it comes to losing fat. Aim at getting at least seven to nine hours of sleep every night. Ensure that this is good quality sleep and at a stretch, as far as possible.

Lose Fat Your Way

Losing fat need not be a tiresome and long process. Instead of just targeting your diet, create a holistic plan so you can lose fat faster, and more efficiently. Stay hydrated, keep stress levels low by getting enough sleep, eat right quantities and qualities of food items, and be smart about your exercise routine – you will find it much easier to blast fat in no time.

References

(2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305.

Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8.

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., … Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of translational medicine, 14(1), 290. doi:10.1186/s12967-016-1044-0

Trapp EG, Chisholm DJ, Freund J, Boutcher SH. Int J Obes (Lond). 2008 Apr; 32(4):684-91. Epub 2008 Jan 15.

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