Losing weight is not all about the number on the scales, though seeing a decrease in the number on the scales does give you unlimited joy for the day!
When you embark on your fitness journey, there are a number of factors that you need to consider and one of them is your body fat numbers!
When you are working out regularly and eating healthy, don’t be disappointed if you don’t see your scales budging. You may be losing fat and gaining muscle, which is far healthier than losing overall body weight.
That said, losing body fat is no mean feat!
Luckily for you, we have rounded a few tricks and tips to help you get rid of that jiggly body fat.
1. You Don’t Have to Dump Your Carbs!
Carbs have always been promoted as the necessary evil when it comes to weight gain.
However, studies have shown that you just need to time your carbohydrate intake effectively and make smarter choices.
It’s a simple concept.
All you need to do is to stick with complex carbs such as beans, quinoa, oats and fresh vegetables and co-ordinate your carbohydrate intake with your exercise days.
This lets you maintain a higher metabolic rate, ensuring that you burn fat effectively and efficiently.
2. Proteins are A Must
You must have read this a dozen times before and yet, it is hard to let go of processed carbs in favor of proteins.
One of the foremost reasons for gaining weight and body fat is binging on processed foods such as crisps, chocolates and cookies.
Having a high-protein diet works in your favor in many ways.
First of all, they keep you full for longer and stave off any hunger pangs during the day.
Secondly, more energy is required to digest them which aids in losing weight.
Lastly, combining a high-protein diet with regular strength training workouts is not only going to help burn body fat but will also help in building muscle mass.
So what are you waiting for? Go ahead and have a grilled chicken breast!
3. Interval Training Works
You must have heard about interval training in the past few years. It has become very popular and rightly so.
It not only takes a few minutes for a session but you can incorporate any of your favorite workouts into interval training.
Interval training has been found to be one of the most effective ways of kick-starting your fat loss.
The concept is simple and easy as all you have to do is to alternate periods of low-intensity exercise with high-intensity exercise. This type of yo-yo style cardio burns up calories, long after your workout has finished!
So give it a try and see the results!
4. Switch Isolation Moves with Compound Movements
We all know the key to gaining muscle mass and losing body fat: a high protein diet and regular strength training.
However, when it comes to strength training, compound movements should be your top choice.
A compound movement utilizes more than a single group of muscles in one movement, making it more effective and efficient, as opposed to an isolated movement where you are using just a single group of muscles.
So the next time you reach for the dumbbells to do bicep curls, opt to do a combination of lunges and bicep curls to make it more effective!
5. Move Around!
By moving around, we are not asking you to jump up and start exercising right there and then!
Remember every single step you take counts.
So if you are stuck in your office for a long day, try to get up and take a small walk every hour around your room or if possible, around your building block!
The more sedentary and inactive you are, the lower will be your metabolic rate and this is something that you don’t want if you want to lose body fat!
6. Get Your Zzzzzz’s
We all know the importance of a deep, restful sleep of at least 7-8 hours every night but trust us, it is easier said than done!
Studies have shown that individuals who don’t get the recommended 7-8 hours of sleep not only tend to be sluggish throughout the day but also suffer from slower metabolism and lower insulin sensitivity!
So make sure to get your 7-8 hours of uninterrupted sleep every night.
7. Skip and Hop!
Jumping rope may seem a bit childish to you but did you know that it is one of the most effective ways of burning fat?
All you need is a jumping rope and some space!
Better yet, try to incorporate this fun activity in between your lifting sets to give your workout an additional calorie burn.
Kickstart Your Fat Loss with These Easy and Effective Tricks and Enjoy the Results!
A doctor, nutritionist and wellness coach, Dr. Maria Hugdes takes pride in crafting well-researched, insightful and actionable content on health, wellness, fitness, diet, lifestyle, spirituality, how-to and self-help since last 7 years.