Losing weight is hard, but burning fat may be even harder. When we lose weight, we actually lose more than just fat – we shed some pounds of muscle and water as well. Thus, any program of weight loss should be geared towards minimizing the loss of lean tissue and water and maximizing fat loss. Here are fifteen free fat burning tips that will help you lose the pounds you want to lose without losing the pounds of lean muscle mass that you want to keep:

  1. Don’t starve yourself. When you starve yourself, your body goes into starvation mode, trying to conserve calories. In addition, the calories your body does burn often come from muscle. Thus, make sure you eat food spaced out over the day – something around 5 to 6 small meals instead of 2 to 3 huge meals.
  2. Exercise will be an important component of your weight loss regimen not just because it burns calories but also because it preserves the lean muscles mass that you want. When your muscles go unused, they are more likely to be lost. However, if you couple eating fewer calories with exercise, your body will maintain the muscle that it uses while using fat calories as fuel during and after the activity.
  3. Get a system! Whether a DVD program, book, or other info product, having a program to guide you can really help move you along.
  4. Drink milk and eat spicy foods. Some studies have shown that these foods promote fat loss, either through the prevention of fat’s absorption, by controlling hunger, or by raising the body’s metabolism, increasing the number of burned calories.
  5. Don’t worry about eating “fat” in your diet as long as you don’t go overboard with saturated and trans fats. Certain unsaturated fats, like omega 3 fatty acids, are very good for you. Ultimately, it’s about calories in, calories out, which is why programs from the Atkins diet to the normal low-fat, low calorie diet work.
  6. One of the very quick fat burning tips is to drink more water. Water will flush out toxins from your body, help control your hunger, and keep your fluid levels stable. Plus, you may even lose a few pounds of water weight simply by drinking more water, strangely enough!
  7. Of course, cardio will be your first weapon against fat. However, you will want to make sure you are working out in the ‘fat burning zone,’ which is 60-65% of your maximum heart rate. If you go more intense, this is fine, as you will burn fewer fat calories by proportion but more calories overall, leading to an overall increased number of fat calories burned. Still, for those who may not be used to working out, focusing on the lower heart rate zone might be more beneficial than going all out. Once you get more fit, go ahead and dial up your workout.
  8. You don’t need to spend hours in the gym to burn fat. Instead, focus more on intensity and consistency rather than huge binges on cardio workouts. This is one of the most crucial fat burning exercise tips.
  9. Add strength training to your workouts. You’ll burn calories and build lean muscle that will help you burn more calories even when you are sleeping and sitting around. These are fat burning tips for women and for men; girls, no need to avoid the weight benches! And guys, don’t skip the treadmill!
  10. You can’t spot burn fat – for example, you could do 1000 crunches and all you would do is strengthen your ab muscles. You wouldn’t lose belly fat by doing this. As you lose fat in general, the areas that you’re most concerned about will begin to melt away too, so just focus on losing weight overall and you’ll meet your goals.
  11. Ultimately, consistency is the name of the game. Keep working at it, even if you trip up once in awhile, and never give up! Certainly, you may have to change your program in particular ways if everything isn’t adding up, but that doesn’t mean you stop doing anything altogether!
  12. Don’t wait until the “time is right” to start your new healthy lifestyle. Whether that’s waiting until Monday, post-surgery, post-job change, or the New Year, these are just excuses to help you put off something you don’t want to do. Start now.
  13. In addition, though you should start now, don’t think this means you have to make every single drastic change instantly. In fact, you might do better by instituting a small change every once in awhile, working to make that change a habit, and then moving on to the next.
  14. This is perhaps one of the most important fat burning tips you’ll ever hear, more important than any details. Take a long term approach. You can’t see this as a magic bullet or as something only temporary. Instead, your new diet and exercise lifestyle must be sustainable, something you can do for the rest of your life. Building you habits now will save you pain and money later.
  15. Find a friend who will help support you, perhaps someone who also wants to burn fat and lose weight. You can keep each other motivated, help each other out with workouts, and exchange diet advice and other tips.
  16. Find places to slice calories wherever you can. Go to a low fat dressing, lower fat milk, skip the cheese, etc. Wherever you can save 50 calories or 20 calories, do it. You probably won’t miss it, but over time it will add up to real change.
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One Response to “15 Fat Burning Tips”
  1. I could probably write several pages about processed and unprocessed sugars, natural and unnatural sweeteners. But what I’d like to talk to you about instead is how a natural, seemingly healthy product can actually be anything but healthy.

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