>Here are 10 quick fat loss tips that will keep you feeling energized, help lower body fat levels and maintain (or even increase) muscle mass:
1. Drink a minimum of 4 liters of water throughout the day – approximately 8 to 10 glasses a day. Drinking enough water throughout the day has been shown to help burn calories.
2. Eat protein with every meal. Protein sustains the body for longer, helping curb those sweet cravings.
3. Divide your daily calories by 5 and turn these into 5 meals per day. Eating smaller portions more often throughout the day keeps you feeling fuller for longer. Fluctuate calories and carbs according to training and non-training days. On days that you train, your body will need more carbohydrates and protein for energy to fuel your workout. Typically, these calories come from protein shakes. These extra calories also help in post-workout recovery, so be sure to meet the caloric needs of your workout. On days you do not train, you simply omit these extra calories.
4. Stick to ONLY low glycemic carbs as these help balance out blood sugar levels throughout the day for better energy and less abdominal fat storage. Higher glycemic foods are good for instant energy to fuel your workout and aid in recovery.
5. Simply focusing on quality versus quantity will make a huge difference to your weight loss program. Avoid drinking your calories by consuming sugary, high-calorie drinks. Nutrient rich foods are always better than processed products that offer little to no nutritional value.
6. Breakfast is the most important meal of the day. So, eat like a king at breakfast, a prince at lunch and a pauper at dinner.
7. When reducing your caloric intake, start by dropping 250–500 calories at a time. Don’t drop too many calories too fast or you could affect your metabolic rate by lowering your leptin and thyroid levels.
8. Male of female – HIT THOSE WEIGHTS HARD! No excuses!
9. During the day, eat complex carbohydrates (high fiber fruits, veggies and grains if you choose to eat grains) and lean proteins, and in the evening, protein and fats with greens.
10. Long boring cardio sessions are a surefire way to lose motivation and plateau. Mix it up and do some metabolic training like high intensity interval training (HIIT) or circuit training. Keep those muscles guessing and they’ll perform better.