There’s no doubt: to lose fat, you’ve got to be in a calorie deficit.
But if you pair that with the right strategies, you’ll reach your fat loss goals faster than you think.
Combine hard work with a pinch of smart work and the right tactics, and start seeing significant changes in your body in no time.
I repeat, with hard work, if you add a little bit of smart work and use the right tactics, you will see noticeable changes in your body very soon.
Last time I shared the top 5 reasons to stop weighing yourself daily.
And today I’m gonna tell you the 4 proven, tried and tested faster ways to fat loss:
(1) Prioritize Protein Intake
The nutrient ‘protein’ isn’t just for bodybuilding, it is also very crucial for fat loss.
Foods rich in protein keep you fuller for longer, reducing your overall calorie intake.
Protein has the highest thermic effect, meaning your body burns more calories during digestion.
It’s a secret weapon for anyone looking to shed unwanted pounds and a faster way to fat loss.
Aim to include a good source of protein in every meal, such as chicken, fish, eggs, tofu, paneer, legumes, etc.
(2) Do Weight Training
While cardio is important for overall health, weight training should not be overlooked during the fat loss journey.
Lifting weights or performing resistance exercises helps to build muscle and preserve muscle mass, which is essential for a healthy metabolism.
Fat cannot be turned into muscle. You cannot spot-reduce fat, but you can spot-train your muscles.
Surprisingly, muscle tissues burn more calories than fat tissues. Building muscle mass can help you burn more calories throughout the day – even at rest.
Aim to include weight training exercises targeting all major muscle groups at least 2-3 times per week to support fat loss and improve your body composition.
Incorporating weight training would accelerate your fat loss.
(3) Add High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a powerful tool for maximizing calorie burn and a faster way to fat loss.
HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity exercise.
When you do HIIT, your body works super hard during those short bursts, burning more calories.
Its intense nature keeps your heart rate elevated and keeps your body to continue to burn calories even at rest.
To add HIIT to your routine, pick an exercise you like, like running, cycling, or jumping jacks. Then, go as fast as you can for a short time, like 20-30 seconds, followed by a rest period of about 10-20 seconds.
Repeat this cycle for about 10-20 minutes, a few times a week.
It’s a quick, effective, and faster way to fat loss.
Caution: HIIT should only be incorporated with the consideration of your heart conditioning. It should be gradually progressed as your fitness levels improve.
For more info and references, you can check out these studies:
(1) Effects of HIIT on Body Fat.
(2) HIIT for Fast and Efficient Fat Loss in Less Time.
(4) Optimize Your Gut Health
The health of your gut microbiome can have a significant impact on your ability to lose fat.
Research suggests that a diverse and balanced gut microbiota is associated with improved metabolism and reduced body fat.
Let me breakdown gut health and it’s relation to fat loss in simple words.
Your gut is like a garden full of tiny living organisms called bacteria. Some of these bacteria are helpful and some are harmful.
When the helpful bacteria are happy and thriving, they can help your body work better, making it easier to lose fat.
To keep these helpful bacteria happy, you need to feed them the right kinds of foods. These foods are called probiotics and fibre-rich foods.
Probiotics are like little snacks for good bacteria, and they can be found in foods like yogurt, fermented milk, fermented veggies, etc.
Fibre-rich foods, like fruits, vegetables, whole grains, and beans, are like fertilizer for the good bacteria, helping them grow and stay healthy.
When your gut is happy, it can help your body burn fat more efficiently, making it easier for you to lose weight.
So, remember to prioritize probiotics and fibre-rich foods to accelerate your fat loss.
While more research is needed to fully understand the relationship between gut health and fat loss, maintaining healthy gut health may be beneficial for weight management and overall health.
Conclusion
Fat loss is no rocket science and one of the easiest things to do when you do it rightly.
You’ll witness a remarkable transformation by adding these 4 tactics to your routine. Stay smart with your approach and stick to the plan every day.
Consistency is key to becoming the healthier, leaner version of yourself you’ve always wanted to be.
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