Being committed to decreasing your body fat goes beyond sticking to your fitness routine. If you want to lose fat, follow these three steps to not only get healthier but to also lose fat efficiently.
1. Watch the amount and type of carbohydrates you are consuming, eliminate all drinks with processed or natural sugars.
Replace high carb food and beverages from your diet. Changing the way you eat and think about food is essential to losing weight quickly. These dietary adjustments may seem overwhelming, but in reality, they’re quite easy to implement and you’ll be feeling more energetic, happier, and healthier.
I think by now, everyone knows that high-carb diets are NOT the way to go. Here are some quick tips to reduce the carbs and speed up your fat loss:
Start your day with a healthy breakfast
Starting your day with a healthy high-protein, low-carb breakfast will set you up with loads of energy and is the healthiest way to begin your morning. Many seemingly healthy breakfast foods are high in carbs and will actually slow you down throughout the day; even granola, before adding milk, contains a lot of carbs and should be replaced with high-protein, low-carb alternatives.
Our favorite breakfast food? Eggs! Eggs are high in protein and low in carbs and are a perfect food to start your day. One egg contains less than one gram of carbs – they’re like a super food. They provide you with the energy you need, and also keep your hunger to a minimum, decreasing the urge to snack during the day.
There are many ways to prepare eggs, and our favorite is the good old hard-boiled method. Pair a boiled egg or two with some berries (low in sugars and carbs) or some bacon (also low in carbs) for a delicious, high protein breakfast to jump-start your day.
Ditch drinks with processed and natural sugars
Fruit juices may seem like a good idea, but they’re actually full of sugar and carbs. And, you can forget about soda, as it contains tons of sugar and empty calories. Replace these instead with sparkling water and add one lemon or lime for extra flavor. Drinking water is, of course, the healthiest drink to expedite weight loss, so be sure to drink plenty of water and add a slice or two of citrus fruits, if you need a little zest.
Breads and Pasta
Yes, they are delicious, but they include high levels of carbs and should be replaced with low carb alternatives. Instead of white or wheat pasta and bread, go for breads made from nuts, seeds and coconuts. Wheat bread and muffins may seem like a great option at first glance, but in reality, there are tons of problems with wheat flour, and, it is high in carbs. Conversely, almond and coconut flour are both low carb, easily available, and a delicious alternative.
You’d think veggies were fair game, but unfortunately, many of our beloved veggies such as beets, parsnips and potatoes are really high in sugars, which will not help you drop the pounds as quickly as you’d like. But there is good news! Some of the most popular and delicious veggies are actually low carb. Here’s a quick list of low carb veggies to help you lose weight faster:
Low Carb Veggies:
- Bell peppers
- Green beans
- Brussel Sprouts
Change your snacks
Everyone gets cravings and needs some snacks to get you through the day. You can still keep munching, but make sure to eat low-carb snacks. People feel fuller eating high-protein snacks, and they’re much better for you. Eliminate pretzels, chips, and other high-carb snacks and substitute with low-carb snacks like avocados and nuts like almonds, peanuts, walnuts, and pecans and other low carb options.
2. Pick bedtime and meal frequency and track your intake on an app or keep a food journal
One very effective way to ensure rapid weight loss is to create a routine and stick to it. Consistency is key. Pick what time you go to bed each night and try to get into the habit of going to sleep at the same time. Equally important is getting on an eating schedule that works for your lifestyle and is the most effective for rapid weight loss.
The importance of sleep in your weight loss journey
Sleep and exercise have a direct relationship; sleep ensures your exercise is the most efficient for burning calories, and exercise helps you sleep. The two are intrinsically intertwined. We’ll delve into the importance of setting a regular sleep routine and the value of getting a good night’s sleep.
Fitness routines push your body and take a lot of energy. Without proper sleep, your body doesn’t function to its fullest and you won’t be getting the most out of your workouts. The best way to ensure you’re getting enough sleep each night is to pick a bedtime that works for you and work your hardest to get into the habit of sticking to that time. When your body is in a consistent sleeping routine, you fall asleep faster, sleep better, and wake up feeling fully refreshed and energized.
Set up a meal schedule
Just like with sleep, eating on a regular schedule is equally important. Everyone’s metabolism is unique, so there is no perfect one-size-fits-all meal schedule. It’s important to understand and recognize your body clock for the optimal eating time for your body..
When you decide on your eating schedule, it has to be a lifestyle change – meaning that you need to stick to that schedule consistently. Small variances are ok because things come up in life that don’t allow one to stay on an extremely strict routine. But, remember to focus on keeping as close to your schedule as possible. Keep in mind, the benefits of keeping your sleep schedule and eating routine only last as long as you’re doing it. So, it’s very important to pick a schedule that you can maintain for the long haul.
Track your sleep and meal routines and food intake
Tracking, either using a journal or an app, is the perfect way to monitor your progress and help you stick to your schedule. You’ll notice you’ll feel differently when you’re on your schedule and when you stray off course, so take notes about the effects you feel from both sticking on your routine and when you veer from it. There’s no better motivation than noting how great you feel when you’re on your regular exercise and meal routine and noting the difference when you’re off it.
Tracking your food intake is also a great way to maintain your healthy low carb diet. Track how many carbs you eat each day and note the effects you feel when you’re strict about your diet and when you’re not. You’ll notice you feel energized, alert, and happier on your low carb diet — and that is all the motivation you’ll need to stay on track with your new eating lifestyle!
3. Workout favoring interval style training, less cardio type workouts and more strength and burst type efforts
If you want to lose weight faster, trade out your slow and steady cardio routine for more intense interval style training and burst type activities. These high intensity workouts are not only quicker so they save you time, but they also burn fat more efficiently so you’ll lose weight faster. This type of training is a win-win for everyone working to lose weight rapidly without spending hours upon hours at the gym.
So what is interval training? Interval training workouts consist of alternating between high-intensity exercise where you are giving 100% of your efforts, combined with a low-intensity recovery exercise. The combination of the two leads to faster fat loss, increased strength, and less time spent on your workout. A high-intensity workout increases the body’s need for oxygen, causing an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fitting Room in New York City. “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.” It’s a win-win combo!