Losing weight is tough on its own, but getting rid of fat in particular can feel impossible. If you have or are losing weight, but continue to struggle with getting rid of fat, especially belly fat, you aren’t alone.
It’s one of the most difficult things to do when you are trying to get in shape, but the good news is, there are things you can do to encourage fat loss. Belly fat, also known as visceral fat, is the deep abdominal fat that surrounds your organs.
It is somewhat temporary, because it circulates throughout your bloodstream, so it’s likely to increase the amount of fat in your blood, which in turn increases blood sugar levels and increases the risk of type 2 diabetes and heart disease.
Not only is it important to lose belly fat for aesthetic purposes, but it’s also important for your health. So, how do you get in shape and lose body fat? Here are a few tips to help you lose body fat fast.
Get Quality Sleep
When it comes to successful weight loss, quality sleep is critical. It’s important to get the right amount of sleep as well; sleeping too much is almost as bad for your health as not sleeping enough.
So, why is sleep so important for losing fat? Studies have shown that people who don’t get enough sleep at night often eat more calories the day after than compared to those who slept for about 7-10 hours, and they typically preferred to consume fatty foods that are full of empty calories, such as chips.
Getting too much or too little sleep can also affect the production of hormones, including cortisol levels that cause insulin insensitivity, which is a primary reason for belly fat.
One of the most common mistakes many people make when they are trying to get rid of fat is overdoing their exercise routines. It’s important to keep in mind that doing a few hundred crunches before bedtime may help to strengthen your abdominal muscles, but when there is a layer of fat on top of the muscles, you won’t get the results your expecting.
Instead of doing excessive amounts of crunches, consider doing various exercises that will work multiple muscle groups as well as your cardiovascular system.
For instance, do three or four sets of exercise throughout the day, instead of doing one extensive set and go for brief walks throughout the day to help break up fat deposits, which will make your workouts more beneficial.
If you really want to lose fat, you’ll have to eat the right kind of fat. Including healthy fats into your diet can help you feel more satisfied with meals, so you’ll eat less.
Some fat sources that often recommended are typically found in the unsaturated fatted acids found in foods such as avocados, eggs, nuts, salmon and olive oil.
It actually takes fat to burn fat, so including plenty of good fats from foods that are rich in omega 3’s will help keep you satisfied as well as burn the body fat.
Protein is essential for a number of reasons, such as it keeps you feeling full and it repairs tiny tears in muscles that are caused by strength training. Protein will help your muscles get stronger and bigger, while pushing the body fat out.
The best time to eat protein packed foods is just before you exercise. This will prevent you from feeling hungry doing your workout and give your body the proteins it needs to get stronger.
Avoid Sugary, Empty Calorie Foods
Getting rid of fat means replace empty calorie foods with a healthy diet. You can quickly reduce calorie intake by filling yourself up with whole grains, vegetables and protein.
If you struggle with eating unhealthy snacks, replace the sugar packed, empty calorie foods and drinks with healthy, protein ones.
For instance, instead of using sugar in your morning oatmeal, sprinkle cinnamon on it; the cinnamon will help to stabilize your blood sugar as well as slow the rate that food leaves your stomach, so you’ll feel fuller longer.
One of the most important factors of losing fat is simply being aware of the decisions you make. For instance, when out for lunch with friends, it’s easy to lose track of what and how much you’re eating; however, if you take a minute to remember your goals, you’ll be able to make good decisions.
It’s also extremely important to keep in mind that when it comes to losing fat, the best way to lose it fast is to use safe methods. If you run to the drugstore for an over-the-counter fat burner, it may work for the time being, but the end results will not be safe, or permanent.
So, when it comes to burning fat fast, it’s best to do it naturally and safely by starting with changing your diet and including moderate exercise into your daily routine.