Explore these 10 tried-and-true methods for accelerating fat loss.
If you’re seeking a complete body transformation, you’re in the right place. Often, the desire for body change revolves around weight loss and muscle gain. This article focuses on the former—shedding pounds—and we’ve got some insightful tips for you.
As previously discussed, the most visually impactful change to your physique comes from lowering your body fat percentage. So, can you expedite fat burning? Absolutely, and that’s exactly what Max Posternak recently covered in a video.
Max Posternak, the founder of Gravity Transformation, a platform dedicated to offering fitness tips and training guidance for individuals aiming to enhance their fitness and reduce weight, has a YouTube channel with over 5.5 million subscribers.
To elevate your body’s fat-burning prowess, concentrate on three key areas: adjusting your diet, increasing physical activity, and making subtle lifestyle tweaks. Dive into the details below.
10 Proven Ways to Accelerate Fat Burning
Here are the 10 established methods to speed up fat burning, as outlined by Max Posternak:
- PSMF (Protein-Sparing Modified Fast)
A strategy designed to rapidly lean you out by emphasizing a diet low in carbs and fats while being rich in protein. This approach typically centers on lean protein sources (such as fish, chicken, turkey) and low-carb veggies (like spinach, broccoli, and cauliflower). However, Posternak advises caution, suggesting this diet for those with a body fat percentage over 25% (men) and 39% (women). If you fit this criteria, consider a 2-weeks-on, 2-weeks-off PSMF diet for 4-12 weeks.
- More Aggressive Calorie Reduction (But Tread Carefully)
Essentially, this entails increasing your calorie deficit. However, be aware that your current body fat level determines how aggressively you can reduce calories without sacrificing muscle. The degree of reduction ranges from 50% (recommended for obese individuals) to 20% (for those with less body fat).
- Prioritize Training and Muscle Growth
Rather than solely focusing on cardio, channel your efforts into weight lifting and muscle development. Building muscle over the long term can enhance metabolism and insulin sensitivity, critical factors in sustainable weight loss. During calorie reduction, aim to maintain muscle by using weights similar to those you lifted before starting your cutting phase.
- Kickstart Meals with…
Initiating meals with a salad or low-calorie soup is a clever approach to expedite fat burning. These options can create a sense of fullness in your stomach, curbing overconsumption of calorie-dense comfort foods.
- Leverage the Power of Fibre
Fibre is a valuable ally in maintaining your calorie deficit. It prolongs stomach content retention while offering a low-calorie density (only 2 calories per gram of fiber). Aim for a minimum of 38 grams of daily fiber intake (men) or 24 grams (women).
- Artificial Sweeteners
For those battling sugar cravings, a simple switch from regular sugar to artificial sweeteners can aid fat burning. Opting for diet sodas or substituting traditional sugar with low-calorie artificial alternatives like Stevia can have a positive impact on calorie consumption and weight loss.
- Embrace Walking
Walking is arguably the finest exercise for weight loss. Its low impact nature allows for extended duration without excessive fatigue. Aim for at least 10,000 steps daily, gradually increasing if you don’t feel fatigued the following day.
- Incorporate HIIT
Integrating high-intensity interval training (HIIT) stands as one of the many verified methods for accelerating fat burning. A study suggests that including 30 minutes of HIIT daily can lead to shedding one pound of body fat per week for individuals above 185 pounds.
- Harness the Power of Vitamins and Minerals
Ensuring adequate intake of essential vitamins and minerals can expedite weight loss. Certain vitamins and minerals impact fat cell breakdown efficiency. Posternak highlights iodine, calcium, zinc, iron, and vitamin D as prime examples.
- Prioritize Consistency
Last but not least, consistency is the linchpin among these 10 proven strategies for boosting fat burning. Regardless of aggressive calorie reduction, HIIT, hydration, and post-workout walks, without steadfast commitment, progress is hindered, and you risk reverting to square one.
These are Max Posternak’s 10 well-founded methods for ramping up fat burning. To delve deeper into his comprehensive explanations for each point, check out the accompanying video.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.