There could be different reasons that might motivate people to try to achieve rapid fat loss. It could be an invitation to a beach party with a one-week notice, or an upcoming wedding, or health hazards that would need immediate fat loss in order to be prevented. Whatever the reason is, it is not unknown to people that losing fat is one of the not-so-easy things to achieve in life. Or maybe, it’s only hard if people don’t do the right techniques. Here is a list of ten effective tips that would help someone successfully achieve rapid fat loss.
- Control Meal Portions
Limiting the portions is key. And it’s not only about dinner. It’s about every meal of the day, including snacks. Smaller portions would lead to weight loss most of the time. Refrain from eating until you can’t breathe anymore. Feeling 80% full is a good sign to stop eating. What’s important here is to create a calorie-deficit, which can be achieved by eating less during meals, or reducing the number of meals. A deficit of 500 calories per day would be a sustainable rate. Creating a 1000-calorie deficit a day might be tempting, but it is not healthy at all. It would lead to losing muscles and compromising health.
- Consume Nutritious Foods
Eating nutritious food everyday is expectedly beneficial to rapid fat loss. Consuming a lot of greens would help with digestion through the vitamins, mineral, fiber, and raw food enzymes that can be found in these leafy greens. Bone broth is a good weight loss food because the cooking process that it undergoes extracts the marrow, collagen, amino acids, minerals, glycine, and gelatin from the bones. These provide the body with nourishment and reduce inflammation. Eating fibrous foods is also beneficial since the fiber helps with digestion, and helps the stomach feel full with fewer calories.
- Eat Protein
There are a lot of different diet plans out there, but as a general rule, eating a lot of protein would help a person lose fat faster. A diet that has high protein would help make the stomach feel full with fewer calories. A gram of fat has 9 calories, while a gram of protein and carbohydrates has only 4 calories. Dietary fat is also needed by the body to some extent, however, lean protein will be able to relieve hunger better.
- Stay Away from Liquid Calories
Dieting for rapid fat loss requires the person to consume lesser calories. That does not exclusively involve solid-food calories only. Calories even from beverages are still calories and must not be taken for granted. Drinking soda, artificial fruit juices, and other high-calorie drinks would give the body more calories but not really satisfy hunger.
- Eat Whole Foods Instead of Processed Foods
Someone who’ll try to eat in fast food chains for one straight month while maintaining the same level of activity would most probably (if not definitely), experience a significant weight gain. Processed foods don’t really fill the stomach most of the time, but they do have a lot of calories. In fact, even only a short time after eating, a person might feel hungry again, hence urge him to eat once more. In contrast to that, foods that are still close to their natural state such as fruits, leafy greens, eggs, root crops, and fish, would help the stomach feel fuller with lesser calories than the processed foods.
- Get Enough Sleep
Exhausting the body and depriving it from sleep thinking that more time awake means more calories burned is actually counterproductive. Lack of sleep can cause imbalance in the hormones, and can also negatively change insulin sensitivity. Observations show that people who lack sleep tend to eat more sweet foods. Getting adequate sleep is important in enabling the body to function well throughout the day by helping it restore physical and mental energy.
- Manage Stress Levels
Managing and lowering stress levels are important when someone is trying to achieve rapid fat loss. Stress, like lack of sleep, also alters a person’s insulin sensitivity in a negative way. This causes the body to secrete more insulin than needed, and insulin is the fat storage hormone. Stress also heightens the cortisol levels in the body which causes fat storage receptors to be activated. Long-term stressors such as money matters and other life issues are the main contributors here. Symptoms of high stress levels are high body fat levels, irritability, and consistently feeling tired.
- Load Up with Amino Acids
Loading the body with amino acids through supplements helps it optimize mental and physical functions throughout the day. This technique tricks the body into burning fat. This happens because the high nutrition that the body receives with only a few calories would make it think that a huge amount of food has been eaten. The body’s metabolism is boosted in order to manage the nutrients. However, since there really was no food consumed, the body would then burn stored fat.
- Build Some Muscles
If the pull of burgers, fries, and everything nice is strong and maintaining a fat loss diet is just so hard to do, or dieting is just not producing significant results, building muscles just might be the long term solution. Dieting efforts in order to lose fat might be put to waste if a person’s metabolism if not fired up. Increasing muscle mass even for only a few pounds would help the body burn more calories even when it is at rest. A strong skeletal muscle system also helps maintain good bone health and an overall healthy body.
- Take Tongkat Ali Extract as a Supplement
Tongkat Ali is an herb that popularly known as an aphrodisiac, but it also is a wonderful aid in weight loss. It can be found in Southeast Asian countries such as Malaysia, but it also already available around the world as a supplement. This herb increases the testosterone level in the body, and testosterone is an important hormone in muscle building. And as mentioned above, muscles help boost the metabolism and burn more calories. Tongkat Ali also regulates the hormones in the body and helps reduce anxiety and stress, boosts the energy, regulates blood pressure, lessens blood sugar level, and controls cholesterol level. All of these benefits contribute to rapid fat loss.