Losing weight isn’t an easy task. For some, it’s more difficult than it is for others. If you are overweight and searching for solutions, you’ve probably found hundreds of different tips, tricks, guides, videos and other media committed to promising you a certain amount of weight loss, in a certain amount of time, yielding no actual results. Those didn’t work, and here we are.
Weight loss isn’t impossible. You can achieve that healthy, slender body you’ve always dreamed of. You need to understand how two things work: weight gain, and weight loss.
In this article, we’re going to cover all of the different ways that an individual gains weight, and discuss how to lose weight effectively.
- What Are Calorie Facts?
- 1. Track Calorie Consumption to Create a Calorie Deficit
- 2. Drink More Water to Suppress Appetite and Increase Metabolism
- 3. Do Cardio Exercises to Burn Stored Fat
- 4. Natural Appetite Suppressants
- 5. Avoid Junk Food
- 6. Strength Training For Faster Fat Loss
- 7. Eat Spicy Food to Boost Metabolism and Burn Calories
What Are Calorie Facts?
When we eat food, we consume a specific amount of calories. Calories act as fuel for the body, helping us retain and use our energy throughout the day. As we use these calories, we’re burning through them.
- When you consume more calories than you body actually needs, excess calories transform into bodyfat, and goes into storage in your anatomy.
- When you consume less calories than your body requires, also known as incurring a calorie deficit, or you burn more calories than you have consumed through exercise, your body will begin to convert stored bodyfat into energy to manage the shortfall, and support your functions. This way, you burn fat, losing weight in the process.
7 Tips to Burn Stored Fat and Lose Weight Fast
These 7 tips have been garnered from experience, education and personal tales. These are the best ways to ensure you lose weight. Following these steps on a daily basis can and will drastically improve your life, energy, and lower your overall weight.
1. Track Calorie Consumption to Create a Calorie Deficit
We know that eating too much can increase our weight. Our body needs fuel, but when we eat too much, we pack on the pounds To lose weight, the first step is to stop gaining extra weight. You need to track how much you’re intaking, and match that with what you should be intaking each day to see where you stand.
Tracking your calories is big; understanding how many calories you need in a day is just as important. For an average adult male, you need 2,000 calories per day. An average adult female, 1,500 per day. These all depend upon age, physical activity, and health conditions, as well. When you figure out the perfect calorie range for you, you can tailor a custom diet to help with your weight loss.
To Lose Weight, Create A Slight Calorie Deficit
Picture this: your calorie requirements, on a daily basis, are 2,000. You only consume 1,500 in one day; you’ve avoid 500 calories. It’s not enough of a deficit to kill your energy levels, but by the end of the week, you will have created a 3,500 calorie deficit. That’s a pound a week, and it’s a great amount of weight to lose.(2)
You shouldn’t go less than 75% of your total daily calorie intake; you can throw yourself into hunger mode, doing more damage than good. Don’t get greedy with progress; stay on this easy course and you’ll see 4-5 pounds per month melting off the scale.(3)
2. Drink More Water to Suppress Appetite and Increase Metabolism
Just like a minimum calorie requirement, your body also needs a certain amount of hydration. Drinking more water helps weight loss in a few ways:
- Cold water before each meal contracts your stomach lining, making for a natural appetite suppressant. You’ll consume less calories as a result. Aim for 500ml of water before each meal.
- Proper hydration will increase your metabolic rate, which will help in calorie burn and your overall energy levels.
According to a study, drinking an extra 1,500ml of water each day will assist you in suppressing 270 calories each day, and burn an additional 23 calories per day through your heightened metabolism. 293 calories burned per day; 2,051 per week. Think about that.(4)
3. Do Cardio Exercises to Burn Stored Fat
Besides just watching your intake, you can take your weight loss to the next level. Instead of just cutting calories, burn extra calories with cardio exercises. This will burn the fat stored in your body.
Cardio exercises refer to activities that raise your heart rate. In cardio workouts, you move your whole body, activating every muscle along the way. These workouts also improve cardiovascular function, which is paramount for pumping oxygen through capillaries to more cells in your muscles. This enables cells to burn stored fat.(5)
As cardio workouts make you move every part of your body, you burn fat from every muscle area, and get in shape quickly. For a quick list of cardio activities you can do today, see below.(6)
- Walking – 300-400 calories per hour
- Running – 600 calories per hour
- Cycling – 600 calories per hour
- Rowing –840 calories per hour
- Jumping Rope – 1,000 calories per hour
Note: When you do cardio workouts, your muscles ask your body for more energy. Your body will supply it in one of two ways; burning excessive calories consumed that day, or burning stored fat. Either way, you lose weight.
4. Natural Appetite Suppressants
When you’re hungry, you eat more than your body actually requires. We’ve all overeaten at some point in our lives. Appetite suppressants are natural foods that curb your hunger cravings. These will help you avoid excessive calorie intake, assisting you without applying extra effort.
You receive heightened levels of serotonin within the brain. According to a scientific study, those with lower levels of serotonin are more likely to overeat. By increasing serotonin production, you are shutting down unnecessary, compulsive hunger.
You’ll take in less calories, aiding in the calorie deficit. You’ll begin burning stored bodyfat and lose weird. Natural appetite suppressants are more effective in the beginning of weight loss. As your body gets closer to your perfect BMI, you’ll become immune to them, or they simply won’t do the same trick as they once did. You can use these for the first two months of weight loss.(7)
You should not use appetite suppressants as a long-term strategy to lose weight. This is simply a tool to use, not to ab use. Here are five of the best natural appetite suppressants on the market.
- Green Tea
- Vegetable Soup
5. Avoid Junk Food
Junk food is inexpensive, and delicious, but the problem is, you’re eating hollow calories. They’re not bringing anything nutritious or beneficial to the table. You can still feel “hungry” after consuming over 1,500 calories worth of junk food. These foods also slow you metabolic rate, reducing the amount of calories that are transferred to energy.
This is all going to just add bodyfat without providing energy or nutrition. You need calories for energy, but you also need nutrition for every other key function in the body. If junk food is part of your daily diet, you’re gaining weight all the time.(8)
If you want to lose weight, toss out all the junk in your pantry starting right now. A quick list of some of the worst foods in America are as follows:
- McDonalds: Angus Bacon and Cheese – 790 calories
- Burger King: Angry Triple Whopper – 1,360 calories
- Taco Bell: Fully-loaded Taco Salad – 960 calories
- KFC: Crispy Twister with Crispy Twist – 580 calories
- Subway: Footlong Sweet Onion Chicken Teriyaki – 760 calories
Junk food doesn’t only come in colorful bags in the grocery stores, but in all fast food restaurants that are out there. If you want to lose weight, give up all of these types of food. These also taint your digestive system.(9)
6. Strength Training For Faster Fat Loss
Cardio shrinks your waist, but it does that to every part of your body: your fat, your muscles. You’ll end up slender, but also fairly frail. Bodybuilders go for heavy amounts of strong muscle, and as such, they’re on enhanced diets with thousands and thousands of calories per day. They want to build muscle, and cut through fat. Think about this: the bigger someone is, the more calories they need to sustain their current weight. That goes for both flab and ab. Larger muscles need more calories. Cardio burns your calories while you’re performing. Strength training has a factor called “Excess Post-Exercise Oxygen Consumption,” which just indicates how long your metabolism is heightened post exercise.(10,11)
More than a few studies show that a good strength training regiment will boost your metabolism for up to 36 hours after a workout. You can continue to burn calories while you sleep. When you stop your cardio workout, your body stops burning calories, as well.
Just like cardio, strength training can provide you with excellent calorie loss and also give you that toned body you’ve always wanted. When you lose excessive amounts of weight with no strength training, you can be left with a lot of extra skin. Strength training can tighten that.
More than just that, strength training is related to resistance training. This process is going to increase your metabolism, all while decreasing stress and anxiety. A lot of people use strength training as a means to combat their mental disorder symptoms, and improve their lives overall.
When you’re looking to lose a good deal of weight, balance a calorie deficit, strength and cardio training, and increased nutrition, you have the ultimate recipe for optimal weight loss and an overall increase in your entire lifestyle.
7. Eat Spicy Food to Boost Metabolism and Burn Calories
Over the years, studies have brought new information to light surrounding spicy food and weight loss. Spices such as ginger, black peppers and red chili pepper will heighten your basal metabolic rate, all by elevating your internal body temperature. This causes you to burn extra calories, and it’s a great way to aid in weight loss. Using a dish as an example, such as chili con carne, gives you a temporary metabolic rate boost of roughly 8% or so. These spices can also give you a more active libido, which, in turn, becomes its own cardio workout.(12)
It’s true; spicy foods can actually assist you in weight loss. It should be noted, however, that simply eating a whole mess of spicy foods isn’t going to just take the weight off. As with anything, you should approach it with balance in mind.
When you put together spicy foods with a healthy, sugarless eating plan, resistance training, increasing your water intake and proper sleep, you can see a phenomenal increase in your metabolism, immune system, and a smaller number on the scale.
There are also beliefs that spicy foods help decrease numerous medical issues by their immune-boosting properties. Not only that, but Capsaicin, found in chili peppers, has proven to be a natural appetite suppressant. Less calories coming in means less of a chance to store bodyfat.