The 5 Fastest, Healthiest Ways to Lose Body Fat
One of the most common questions many experts — trainers, nutritionists, doctors — hear is how to increase the rate of healthy fat loss in the body. We can’t help but wonder what the magic formula is for lowering our body fat percentage, looking slimmer, and feeling better overall. Because decreasing body fat isn’t all about aesthetics; being overweight and having a high body fat percentage could put you at risk for a host of chronic diseases and some cancers. In fact, obesity has been named a public health crisis because, according to the Center for Disease Control and Prevention (CDC), obesity is strongly associated with the leading causes of death in the United States, including heart disease, diabetes, and stroke. Individuals who are overweight, especially those who have a history of heart disease in their family, are encouraged by medical professionals to lower their weight in order to regain their health and live a long life.
Losing body fat is far from easy, though, as many people who have dieted before probably know all too well. In a world that’s oversaturated with weight-loss information, it can be frustrating when you’re not getting the results you want even though you’re taking all the supposedly necessary steps. Whether your fat-loss goal is aesthetic- or health-oriented, there are some healthy steps you can take to speed up the process. Stay away from the quick fixes that sound too good to be true — because they probably are. Here are five rules to follow in order to speed up fat loss.
1. Do more than cardio
There’s a tendency to get obsessed with cardio when you’re trying to lose weight. You walk away from the treadmill or bike feeling accomplished because you’re dripping with sweat and your fit watch tells you your heart rate is climbing at a happy rate. It’s easy to get caught up in this and think it’s the answer to losing fat at a faster rate.
The inconvenient truth, however, is cardio simply isn’t enough. And it won’t get you the results you’re looking for at a very quick rate. Strength training is actually the key to burn fat faster. Not only do you burn calories when you’re in the middle of a session, but muscle burns more fat when you’re resting. So if you lift weights or do resistance training regularly, you’ll develop lean muscle mass that helps you burn more calories and fat throughout the day when you’re not working out.
2. Get rid of the “healthy” foods are sabotaging your fat loss
You might think you’re doing a good thing for your body when you buy that big bag of gluten-free cereal at the health food store. But do you know what’s really in there? Have you looked at the ingredients and the nutritional info? Sugar is a lethal ingredient that’s often hidden in basic “healthy” foods, such as protein bars, granola, salad dressings, and nut butters.
Instead of the stuff that looks colorful and seems healthy, take a real look at what you’re buying to make sure you’re not slowing down your weight loss plans. For example, rather than eating handfuls of roasted nuts that are coated in sugar and mysterious seasoning, choose a bag of Healthy Truth delicious sprouted nuts that have been soaked for 12 hours to wash away naturally occuring toxins and nutritional inhibitors, then dried at a low temperature for 48 hours to activate live enzymes aiding in the digestion and absorption of vital nutrients. Feeding your body with food that is actually healthy will help you reach your fat-loss much goals faster.
3. Eat foods that burn fat faster
Just like there are wrong foods to eat, there are also the right ones to eat. Foods that help burn fat faster include fatty fish, eggs, coffee, and moderate doses of full-fat foods such as coconut oil and Greek yogurt. These foods help you stay fuller for longer, stimulate your metabolism, or simply helps the burn fat at a quicker rate. Incorporate more of these ingredients into your home-cooked meals and see how it affects your weight loss.
4. Take a look at your caloric intake
Although fat loss isn’t only about calories, it is certainly a huge part of the game. You can’t expect to shed fat if you’re eating calorically dense foods without thinking twice — even if they’re whole foods. Experts say you must be in a healthy calorie deficit in order to see any change in your physique and overall body fat percentage.
Don’t get obsessed over the numbers but have a rough idea of what you’re consuming so you can monitor yourself accordingly. You should never deprive yourself of food you both need and love, but moderation is a the name of the game if you want to drop weight quickly.
5. Consider intermittent fasting
We’ve been instructed since we were kids to never skip a meal but science is proving that fasting can actually have many benefits for the human body, including and especially faster fat loss. Intermittent fasting, an umbrella that includes many different methods of short-term fasting, affects your hormones and your metabolism.
When you fast, your insulin drops, facilitates fat loss. Fasting also increases human growth hormone (HGH) to potentially five times its normal level in the body. HGH aids in fat loss and muscle gain. Finally, when you’re fasting, the nervous system sends norepinephrine to your fat cells, which helps them break down more body fat and burn it for energy. Finding a regular fasting rhythm could be the key to dropping fat faster.
Fasting is a great way to speed up fat loss, but be sure to speak with a medical professional before you make any major changes to your diet and lifestyle.