There are hundreds of ways listed on the internet to help you lose those extra pounds quickly when it comes to fat loss. So what and how would you chose what’s best for you?
The other thing is that it might get frustrating sometimes to not see any visible results even after following everything you read from the internet. So, here is a secret that we would like you to know. Shredding body fat is not that complicated. Follow these exclusive steps and find new improvements and changes in your body concerning not just fat loss but also how to do it faster. You will be surprised to know how simple and effective the directives are and easily achievable. We bring you five small changes that you can make in your daily routine to fasten up the shredding process and get the ripped dream physique you always wanted.
Prioritize Your Sleep
We know it sounds opposite to what we just mentioned of training hard and being more active to burn more fat throughout the day. But sleep is just as important as training hard for getting ripped. This is because you put your body/muscles through a lot of stress when you train, and that too on a calorie-restricted diet on a fat loss journey. Therefore, your body needs 8 hours of quality sleep every day to let your muscles recover and rebuild. A 2006 study showed that people who got 6-8 hours of quality sleep every night got better results than those who were sleeping comparatively less. So, minimize your screen timing during the night and ditch your cellphones an hour before going to sleep to get a perfect good night sleep to maximize your gains and get shredded. If fat loss is your goal and you are also training hard, then there is another take on this on recovery. Understand why rest is vital and must form a part of your daily workout plan in our other blog, Why is Rest as Important as Your Workout?
Maintain a Moderate Calorie Deficit
Crash diets never did anyone any good. If you want to lose body fat, you need to be in a calorie deficit, but if you think by creating a large deficit, you will fasten your fat loss journey, you are in the dark. That's not how your body works. Your body is very smart and has an inbuilt survival instinct. It will adapt quickly to the number of calories you are eating in a day, and after a month or so, you will no change in your body composition whatsoever. Also, creating a large deficit means you will cause muscle loss and fat, which is not advisable if you want an excellent athletic physique. You need to preserve as much muscle mass as you can throughout your fat loss journey. On an extreme cut, your body will also become devoid of all the nutrients it needs to heal and recover quickly after the sessions. Therefore, it is recommended that you always try to maintain a moderate deficit at first and then keep cutting back on calories gradually as your body's metabolism adapts to it.
Add a Fat Burner
Let us tell you a secret – fat burners do work if supplemented along with a clean diet and intense training sessions. They help you give you that extra push to get ripped and cut off that last layer of stubborn fat. Know how to make the maximum usage of a fat burner in your diet in our article, 6 Best Tips to Enhance the Effects of a Fat Burner. Further, Ripcut from Epicvita is an excellent option for you to shred off your excess fat and get that beach body you always wanted. Ripcut is a stimulant-free fat burner with seven high potency ingredients. It curbs your appetite as well as enhances your metabolism to aid fat loss. Read about the much required and best ingredients required for a top-quality stimulant-free fat burner listed in the article, The 7 Best Ingredients For A Stimulant-Free Fat Burner. And you don’t have to worry about its authenticity as it is a 3rd party lab tested and certified product.
Fibres, Fibres and Some More Fibres
Soluble fibre passes slowly through your digestive system, absorbing water and keeping you full for a long time.
A 2012 study of 1,114 adults revealed that increasing soluble fibre intake by 10 g per day resulted in a 3.7% reduction in abdominal fat over five years without changing their diet or workout routine.
In the same study, increased fibre intake helped participants lose almost 4.4 pounds (2 kg) during four months.
Based on such studies and research, we have put together a list of benefits one can get from fibre intake. Read the article, Why Fibres Are So Important? to understand the many health benefits of fibre.
So, fill up on these high-fibre foods:
- fruit
- veggies
- whole grains
- nuts and seeds
Eating a high-fibre diet will boost your overall health while helping you stay lean.
Consistency is the Key!
How many times have you heard this quote in your life? We are guessing - a lot. Right! well, some quotes are that important and it needs to be repeated again and again. When you begin your fat loss journey, you are motivated, and you cruise through the first few weeks like nothing but motivation doesn't last forever. You need to be consistent enough to see the final result because, without consistency, you will never finish. Therefore, keep making subtle changes in your workout routine to keep it interesting so that you stick to it. Keep treating yourself with a slice of pizza or a pastry now and then to keep you motivated and keep going.
The Bottom Line
There's no getting around the fact that if you want to burn more fat, you have to work at it. Unfortunately, there is no one-size-fits-all exercise, routine, or prescription that will do the job for you. The good news is that it doesn't take much exercise to get your body into fat-burning mode. Try introducing some form of activity into your daily routine, even if it's just a quick walk, and try to gradually increase your activity level. You'll soon be on your way to burning more fat. And there you go. That was our list of Top Secret to lose body fat which is out now and it’s for you to take it and run!
References
Bourgon, V., Brunet, J. F., McNeil, J., Doucet, E., & Forest, G. (2019). 0114 The Association Between Body Fat Percentage and the Feeling of Satiety After A Meal Following Sleep Loss in Young Healthy Individuals. Sleep, 42(Supplement_1), A47. https://doi.org/10.1093/sleep/zsz067.113
Kresta, J. Y., Byrd, M., Oliver, J. M., Canon, C., Mardock, M., Simbo, S., Jung, Y., Koozehchian, M., Khanna, D., Lockard, B., Dalton, R., Kim, H. K., Rasmussen, C., & Kreider, R. B. (2010). Effects of diet cycling on weight loss, fat loss and resting energy expenditure in women. Journal of the International Society of Sports Nutrition, 7(S1). https://doi.org/10.1186/1550-2783-7-s1-p21
