Apply these tips and watch your weight daily fall and improve your health. Good luck.1 Stop eating refined, high glycemic carbohydrates. That does not mean you stop eating carbohydrates all together. Make sure you eat lots of good carbs, they are your main source of energy. Here is a list of what not to eat. White bread, white rice, white pasta, sugar, alcohol, cereals, chips, crackers, fries and pop. Here you can eat. Brown rice, oatmeal (not instant), sweet potatoes, sweet potatoes, broccoli, asparagus, barley, and other fruits and vegetables.
2 Cut out saturated and trans fats almost completely, although a small amount is not bad. Fat is important to make sure that you are getting enough good fats. At least 20% of your total calories should come from good fats. You can find the political sources of monounsaturated fats such as nuts, seeds and fish. Or you can take flax or fish oil supplement, if you find it difficult to get enough good fats.
3 Eat plenty of complete protein. Again, the amount will vary for each individual. Make sure you eat lean meats such as Turkey, chicken, fish, and deer or elk. Red meat is OK, but tends to have large amounts of saturated fat. If you opt for a steak, go with a lean cut and / or trim the fat. You can also get protein from dairy products such as eggs (preferably only the white), fat free cheese, Dannon light fit yogurt (low sugar). Or if you just do not have time to find a protein shake that you can stand the taste. There are tons of shaking out some pretty good taste.
4 Drink lots of water really cold. You need to stay hydrated, most people are dehydrated on a daily basis, which messes everything up, especially the digestion. More your body has to heat the water you drink, it takes energy, which burns more calories. That is why when you are actively competing or want to drink lukewarm water, so you use less energy for water use. But if you want to burn a few extra calories during the day, drink cold.
5 Build Muscle. I'm not talking about huge, bulky muscles. I think a good amount of lean, functional muscle. You do not have to look like a body builder by any means, but building muscle will increase your BMR (basal metabolism) for 30-60 calories per pound of new muscle. Gain ten pounds of muscle (and hopefully lose 15-20 pounds of fat) and could increase your BMR 300-600 calories a day. This is the equivalent of jogging for an hour.
6 You can build muscle, which causes stress on the muscles. Stress is the key word here. You must apply the "overload principle" every workout, or you are not going to achieve your goals as fast as you want. Each set (except for their warm-up sets) that you need to experience muscle fatigue. This means that you actually do reps until you physically can not do that any more. It is the only way you apply enough stress on your body to stimulate muscle growth.
7 Cardio. Short for cardiovascular or cardiorespiratory conditioning. Cardio improves cardiovascular and respiratory system's ability to supply oxygen to skeletal muscles during physical activity. FYI you do not have to run on a treadmill for cardio work. Every time you work out and your heart rate is increased, doing cardio while you are active. You should be doing cardio in one form or another every day. If you decide to do cardio first and foremost on the treadmill or other machines vary your workouts. Some people will tell you, how to burn fat you need to work at a lower intensity for a longer time. Others will tell you to go hard for short periods of time. I say do both. Mix it up.
8 Recover. That means 7-9 hours of sleep a night. During sleep the body repairs itself. If you do not get enough sleep You May not be allowing your body to recover fully. When you start exercising the way I suggested in this article, getting enough sleep will be even more important.
Follow these tips and you'll notice less body fat in 8-12 weeks. The degree to which you follow these rules will obviously affect your progress. I hope these tips are useful.
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