Getting in shape is no easy feat; it takes consistency, dedication, and effort. While the journey can be challenging, there are a few extra things that you can do to speed up the process. Apply these easy ways to shed fat fast to your daily routine in order to reach your goals quicker!
As you may know, losing weight and getting fit requires you to keep both your diet and workout routine in check. These tips to shed fat faster will help you improve both aspects of your weight loss journey.
10 Easy Ways to Shed Fat Fast
1. Know Your Numbers
In this case, we’re talking about macronutrients. These are the components that make up the food you eat, including protein, fats, carbohydrates, (and fiber).
Each person is unique, so everyone requires different amounts of each of these to meet their specific fitness goals. By consuming the proper amounts of each, you will eat the right amount of calories for your body, as well!
On a side note… once you’ve figured out your numbers, you can meal prep ahead of time to stay on track and save time!
2. Eat More Protein and Healthy Fats
Protein and dietary fat are fat-burning powerhouses. Eating the right amount of both of these things can help you shed excess fat quickly. Studies have shown that they both reduce appetite, boost metabolism, preserve muscle mass, and decrease the risk of belly-fat and weight gain.
Check out these related articles:
- Ultimate List Of 44 High-Protein, Low-Carb Foods
- Packable Keto Lunch Ideas
- How Much Fat Should You Really Eat?
Some examples of refined carbohydrates are processed food, pasta, cereal, and white bread. These foods are not only deficient in nutrients but also mess with blood sugar levels, often times causing you to feel hungrier. A higher intake of refined carbohydrates has also been proven to put you at a greater risk of increased belly fat and waist size.
Instead, you should incorporate more whole grains into your daily diet. These are foods like whole wheat, quinoa, and oats. Whole grains have the opposite effect of refined grains, promoting lower weight, lower BMI, and smaller waist circumference.
3. Avoid Refined Carbohydrates
4. Fill up on Fiber
Eating more fiber, specifically soluble fiber, will keep you fuller for longer, decreasing your appetite for snacking. Many people are deficient in fiber simply because they’re not sure what to eat. Try adding these 5 Best Sources of Fiber for Weight Loss into your diet. Aim for at least 20 grams of fiber per day.
Studies have shown that adding just 10 extra grams of soluble fiber per day helped participants lose more belly fat. Furthermore, adding 14 grams daily led to a 10 percent decrease in calorie intake.
5. Drink the Right Beverages
Avoiding beverages like soda, diet soda, alcohol, fruit juices, etc. can help you lose a significant amount of body weight. Even diet soda? Yes. While this beverage is free of calories, there is some evidence that artificial sweeteners used in diet soda actually increase sugar cravings.
Choose water, green tea, fruit-infused water, and black coffee instead of drinking high-calorie, nutrient deficient drinks.
Chug a glass of water right after waking and before every meal to keep your metabolism burning and your belly full. Drink at least 64 ounces each day.
Green tea and coffee contain caffeine. Caffeine stimulates the central nervous system, temporarily boosting metabolism by up to 11 percent. It also has the ability to break down fat, assisting with further weight loss. Just make sure that you’re drinking coffee without cream and sugar.
Try these healthy substitutes and tips, instead:
- 55 Fruit-Infused Water Recipes for Weight Loss
- Green Tea Kiwi-Berry Smoothie
- 5 Benefits to Drinking Black Coffee
6. Relax (and Sleep) More
This may sound counter-productive, but rest is a vital part of weight loss. Your body needs time to repair and rebuild itself, especially after exercise. One study found that participants who slept 7+ hours each night experienced a 33 percent increase in weight loss. Sleeping 7 or more hours each night also helps to regulate hunger hormones.
You may also want to try breathing exercises if you feel stressed, as stress triggers a release of cortisol and cortisol contributes to belly fat. Try deep, nasal breathing, inhaling for 5-8 seconds and exhaling for 5-8 seconds. This can reduce stress, thus reducing belly fat.
7. Pump (and Eat) More Iron
First thing’s first. Pumping iron (or lifting weights) preserves and improves muscle mass and also boosts metabolism. The more lean muscle you have, the more calories you will burn throughout the day.
Research has shown that 12 weeks of strength training and aerobic exercise combined was much more effective at burning fat than just aerobic exercise alone. Additionally, another study has shown that after 10 weeks of strength training, participants experienced a 7 percent increase in calorie burn while at rest.
Keep in mind that heavier weights and lower reps will allow you to tone-up much more efficiently.
Check out these related workouts and articles:
- 7 Total Body Workouts to Burn Fat and Improve Strength
- Strength Training for Losing Weight: 5 Fantastically Effective Tips
- 3 Moves to Gain Upper Body Strength
Aside from “pumping iron”, you also need to make sure you’re getting enough iron in your diet. Try incorporating a few of these 21 Foods High in Iron into your eating plan. Research suggests that low levels of iron may impair thyroid function. This is important because the thyroid is responsible for regulating metabolism.
Most people don’t get enough iron in their diet. If you feel tired, lethargic, and low on energy, you may have an iron deficiency. A recent study has shown evidence that increasing iron intake resulted in a reduction in body weight and waist circumference.
8. Pick Up a Fitness Tracker
Most fitness trackers these days will track your daily steps, along with calories burned, sleep patterns, etc. It is recommended that in order to be considered active, you must walk at least 10,000 steps each day. Getting yourself a fitness tracker will motivate you to take the stairs, park farther away, and get more steps in throughout the day so that you can burn more fat!
Our recommendation is the Fitbit Charge 2. Get yours today, and then check out the 10 Ways to Squeeze More Steps Into Your Day!
9. Get Sweatin’
Obviously any form of cardiovascular exercise (walking, jogging, running, biking, swimming, etc…) will be beneficial to fat loss, however, the best choice is HIIT. This is High-Intensity Interval Training. This form of exercise utilizes short bursts of heart-pumping moves with even shorter rest periods. The goal is to boost your metabolism, increasing fat burn. HIIT is fast and effective so you can get it done and get on with your day.
One study has shown that HIIT burns 30 percent more calories in the same amount of time as traditional cardio. It is recommended that you get at least 75 minutes of HIIT each week.
Try some of these popular HIIT workout routines:
- Lean body HIIT Workout Challenge
- 28-Day HIIT Bodyweight Workout Challenge
- High-Intensity Total Body Routine
10. Plan Your Workouts
One of the biggest excuses for not exercising is “not enough time”. By planning and scheduling your workouts, you can forget all about this excuse. Scheduling an appointment with yourself will keep you on the path to success. When you stay consistent, you will burn fat fast!
A great way to make sure you never skip a workout, is to take-on a workout challenge. We are known for our awesome challenges. Try any or all of the following workout routines: