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Waging war against body fat is as challenging for your mind as it is for your physique.
Before you begin to completely alter your diet, hit the gym like there is no tomorrow or reach for those weight-loss pills, you need to realize that the first rule of losing weight is knowing that there is no shortcut to losing weight.
Fat loss must be a side effect of switching to a healthier lifestyle, and not a goal in itself; weight loss is building your health.
Food before exercise kills fat burning
Carbohydrates and some proteins stimulate the release of insulin, insulin instantly “switches off” fat burning.
Dietary fats on the other hand are hardly insulinogenic at all, nonetheless eating fat before a fasted cardio session will remove the need for the body to break dawn and burn (oxidize) stored body fat as energy.
2. High intensity cardio does not burn body fat
Fat is more energy dense than proteins and carbohydrates, therefore it requires much more oxygen to burn (oxidize).
When you pant you burn sugar because you can’t supply the oxygen quick enough. Only if you can speak in a normal voice while exercising are you in a fat burning zone.
3. Low intensity cardio burns body fat
1 hour spent on the treadmill, working in the fat burning zone will burn around 300 calories in total.
Furthermore, around 150 of those calories are from actual body fat.
It would take approximately 20-25 hours on a treadmill to burn 1 pound of body fat (3500 calories).
4. Ditch the Sweat Suit (these are great for water loss only)
Contrary to popular belief, working out in a sweat suit does NOT burn body fat.
Sweating excessively is a fantastic way to lose water weight and increase dehydration, but it does not help the body to burn any body fat.
Weight loss achieved through the use of a sweat suit will inevitably return as soon as those lost fluids are replaced.
5. Build muscle to burn fat
Lifting weights does not actually burn fat, but muscle is the furnace where body fat is incinerated.
If you don’t have enough muscle mass then you cannot effectively burn excess body fat.
An increase in muscle mass will quickly increase fat burning capacity.
6. Sleep is great for fat loss
Studies have linked poor sleeping patterns with an 89% increased risk of obesity in adults, as well as with an aggravation of cravings throughout the day.
As it turns out, sleep might be as important as dieting and exercise in terms of fat loss, so do not underestimate the importance of a regular, healthy sleeping schedule.
7. Supplements that quickly help lose fat
Outside of a good thermogenic fat burner, other supplements that can increase fat loss are omega 3’s fatty acids and Vitamin D.
It is a well-established scientific fact that Omega 3 fatty acids increase fat and weight loss.
Vitamin D also promotes fat loss and helps regulate a balance between skeletal muscle tissue and body fat.
8. If you are addicted, weight loss is almost impossible
A study from 2014 showed that there is such a thing as food addiction, a psychological condition that manifests through overpowering cravings and the inability to keep one’s eating in check.
Meanwhile, binge eating has also been classified as an eating disorder and, therefore, as a condition that requires psychological intervention.
9. You have to be smart about it
Fat loss requires willpower and willpower is much like a muscle. If you strain it too much, it ultimately fails.
In other words, you need to see weight loss as a series of changes that will last in time, rather than as bursts of willpower that might deliver some immediate results, but that will eventually lead to a yo-yo effect.
10. Make it difficult to cheat
Self-monitoring has been consistently linked to effective weight loss throughout different studies.
To take advantage of this, keep a food diary and write down everything you eat.
When you’ll feel tempted to tell yourself that you were stricter with your menu than you really were, this diary will help you stay honest and, as a result, to make real changes.
11. A gradual transition of lifestyle change
To lose weight too quickly, you’ll likely have to uproot habits that are deeply engrained into your mind and behavior.
If you set out on this bumpy road with an “all or nothing” mentality, you’ll quit before you even get started. Failure is part-and-parcel of the process.
12. Focus when you eat
A paper published in 2013 showed that eating while distracted (by the TV, by others, while driving or while working) decreased satisfaction and increased food intake.
When you eat, pay attention to your food and nothing else.
You will become satiated faster and you will have fewer cravings in the following hours.
13. Take your time eating
It takes time for your body to estimate it has had enough food, so to avoid eating more than you need to, eat slowly and chew each bite up to 20 times (in the case of dense foods), this also aids in digestibility and nutrient absorption.
Don’t forget to focus on the appearance, the smell, the taste and the texture of the food.
14. Don’t drink calories
Alcohol, juice and soda are stealth calories.
They tend to fly under the radar while you focus on reducing your intake of solid calories.
Also stay away from sugar sweetened beverages as they have unwanted side effects and amplify insulin response in the presence of glucose.
15. Drink water instead
At the opposite pole, water can boost your metabolism by up to 30% over the period of approximately one hour, which is likely why drinking water before meals has been shown to help dieters lose more weight than others Its also noteworthy that drinking water might help you eat less during meals and have fewer cravings in-between.
More details will provide ko sa inyo later. Stay tuned, ok?
16. Play mind tricks
Use smaller plates. Surround yourself with the color blue or green when you eat, which has been shown to decrease appetite.
Avoid dim lighting during meals, as it increases the time it takes for the body to become full.
Play soothing, mellow music in the background, as this is likely to help you eat slower and focus more on your food.
17. Coconut oil over all others (increases fat loss)
What is special about coconut oil is that it contains a particular type of fat, referred to as medium chain triglycerides, which have been demonstrated to boost metabolism and to increase energy expenditure throughout the day.
We have other articles on coconut oil for weight loss dito sa blog, will link to it later.
18. Out of sight and out of reach
If you’re serious about fat loss, then one of the first steps you should take is to purge your fridge, your house and your workplace of all the foods you intend to quit.
Replace them with fruits, vegetables and other healthy snacks and make sure these are always in reach when you feel like nibbling.
19. Sugar out…
Added sugar is pretty much everywhere and you are likely eating far too much of It.
Not only is this stopping you from losing weight, it is effectively increasing your chance of becoming obese and developing diabetes or heart disease.
Become accustomed to reading labels and avoid added sugar.
20. … Fiber in (increases satiety and lowers blood glucose)
Fiber, and especially viscous fiber, can help your body each satiety faster than other foods, which makes it easier to control your food intake and, ultimately, your weight.
To up your intake of fiber, say hello to your new best friends, fruits and veggies.
21. Increase protein to increase fat loss
Protein can boost your metabolism and energy expenditure, increase satiety and decrease food cravings and snacking.
For most people, protein is synonymous with meat, however there are plenty of other options out there, like oats, nuts, quinoa, broccoli, lentils or Brussels sprouts.
22. Eat only (real) whole foods…
Although we have become no accustomed to all kinds of processed foods, the benefits of a whole food diet, simply cannot be overstated.
Most importantly, it would be very difficult to gain weight around such a diet – you would have to try not to stay lean.
23. …and take it step-by-step for maximum fat loss
The benefits of making healthy changes to your diet are great, but if the changes don’t last, then your effort is in vain.
Take every change one step at a time.
Every week or even every month, replace another food item.
Move on to the next only when you feel comfortable with the changes you’ve made so far.
24. Brush your teeth
After you eat dinner, brush your teeth instead of having dessert.
Although there are no studies that can demonstrate the effectiveness of this trick, you will likely think twice before eating something after you’ve brushed and you’ll be less likely to snack during the night.
Plus, it’s a great habit for your dental health.
For most people, fat loss is a desperate struggle between health risks, unsuccessful diets, guilt and the inability to effect lasting behavioral changes. This does not have to be the case.
See it as an opportunity to transform not just the appearance of your body, but also its fitness and health, and you might just get that extra jolt of motivation that you need to fight another day.