Fat Burning Tips
So, how do you go about eating correctly and exercising to lose weight (burn fat) and slim down? It’s as simple as how you’re going about it, and the details matter.
Here are tips to help you form a better strategy (yes, you should have a good plan in place) and achieve your goals…
- Be realistic: Losing weight and flattening out that belly isn’t going to happen overnight, and you’d best start out not expecting it to. You may be focussed on one or two troublesome areas on your body (your tummy or your derriere and thighs), but you’re likely to achieve the best results by working to reduce your overall body fat, from head to toe, and not just one specific area. There’s no easy fix to achieving a flatter tummy. It’s going to take time (sometimes several months before any significant change is accomplished) and you’re going to have to make changes to your lifestyle that you can commit to. Your weight may not change in a hurry, but you will start to notice a difference in the way your clothes fit within a few weeks. Aging bodies are a factor to consider and some flab will be inevitable. As we age, muscle mass declines and our metabolism slows. You may not be able to prevent this natural progression, but you can make a concentrated effort to maintain your body as best as possible, keeping additional flab at bay.
- Make cardio an important part of your lifestyle: Workouts that include cardiovascular exercise are crucial to burn fat. You may find that you will need to amp it up in order to achieve your goals and get yourself into a consistent routine. A good tip is to alternate bursts of intense activity with lighter forms (running / jogging and walking). This helps to burn more calories and more fat in a workout session. You could walk for 5 minutes, then run / jog for 10 minutes (repeat a few times per session). Another good way to amp things up is to increase your exercise days (without overdoing it – the body does need rest and recovery time). You could consider two cardio days and two strength training days to start off with, with rests day in between.
- Strength training: Achieving a flat tummy is not just about cardio workouts that burn off those pesky additional calories. Cardio activities, such as running (See Running for weight loss to make this your cardio workout of the week), can place stress on the body’s tissues and muscles. You need to look after your body and keep it strong and healthy if you’re going to benefit from cardio. Weight training at least two to three times a week will help to strengthen your core and tone. It’s a good idea to work the full body which targets all the major muscle groups – not just the flabby ones.
- What you eat is going to make a difference: Some foods are natural fat burners (such as capsinoids - compounds which are derived from chilli peppers) and can be included in your daily diet to give that extra helping hand. Be mindful about what you put into your body. Increasing your intake of fat-busting foodstuffs won’t cancel out other bad eating habits (so if you’re going to have oats and blueberries for breakfast, but a whole pizza for dinner, you may never achieve the results you want to). Incorporate fat-burning foods into a sound diet. This will include whole grains, lean protein, fruits and vegetables and plenty of water. Whether you choose to eat three well portioned meals a day (with healthy snack options) or many smaller meals, ensure that what you eat and drink keeps your energy levels up. You’ll need this for your workouts and overall health. Clean up to clean out and you’ll be well on your way to burning fat the right way.
- Improve your posture: You won’t instantly lose weight or burn fat, but slouching certainly doesn’t do wonders for your body. When you slouch, your stomach pooches. Straightening up will help you to look a little trimmer without actually breaking a sweat. Align your ears over your shoulders, shoulders over your hips, your hips over your knees, and your knees over your ankles. Open up your shoulders (just like a shirt hangs on a hanger) and make an effort to keep your weight even on the balls of your feet and heels. Voila, you won’t just look a little better, your body will feel better and less achy too, plus you’ll project confidence and instantly feel more attractive.