You can maximize your fat loss with the right diet and exercise. Quick fixes like fad diets and supplements are not long-term fixes to becoming a healthier, fitter person, but there are easy things you can do to have the body you have always wanted. Here are some ways to maximize fat loss.
Get Some Sleep – The body only works properly when you treat it right. First and foremost, get at least seven hours of sleep a night. When you are tired, hormones that trigger hunger arise. If that wasn’t enough, the metabolism also slows down when we’re sleep deprived. Getting some sleep is the first step in getting your diet under control.
Eat More – A calorie deficit of 3500-calories per week is needed for each pound you want to lose. However, if you change your eating habits by staying away from fast food and cutting down on sweets, your calorie intake will automatically be lower. Choose six healthy, smaller meals per day instead of three larger meals. This will cut down on cravings and keep you full. Never go below 1200 calories a day. If your body feels like it’s starving it will start to store fat and slow the metabolism.
Know Your Fats – A healthy diet should have no more than 25 to 35 percent of its calories per day from fat. The majority should be these heart-healthy fats that also contribute to maximizing your fat loss. A study published by the American Diabetes Association found that people on a diet containing monounsaturated fats dropped more body fat than those on a low-fat, higher carbohydrate diet. These fats can be found in safflower oil, nuts, avocados and peanut butter.
Yoga for Stress – Yoga helps develop and tone the muscles of the body, but it can also help you control your stress levels. Stress causes your body to over produce a hormone called cortisol which has been shown to cause storage of abdominal fat. Reduce your stress level and you will reduce your waistline.
High-intensity training – Research backs up the claim that high-intensity training burns more fat than moderate exercise. One study showed that women that did 45 minutes of high-intensity exercise, four times a week had a 5 percent fat loss as opposed to the women performing moderate exercise, which showed no change.
Resistance Training – The best way to blast fat is to add resistance training to your cardio routine. Make the most of your time by performing exercises that work multiple muscle groups at one time. This will burn a maximum amount of calories at a time while building muscle in the process. Lose the crunches and instead do squats for the lower body and push-ups for the upper body.
Get Motivated – If you aren’t motivated, you are less likely to make permanent changes. Get motivation by joining a gym, working out with a friend, hiring a personal trainer or using DVDs at home.
Go to Achieve Fitness today to learn more about maximizing your fat loss. Check out the inventory or get a customized workout program today!
