Any tip or information that gets you to lose weight easier is very much welcome, correct? Here are 10 real ways to speed up fat loss.
Losing weight can be easy for some, but we definitely hear how difficult it is for most people. Also, if you begin losing weight, it gets harder and harder with time as your body begins the process of self-preservation and uses less calories to do the same chores.
And that is why any extra information, tip or trick to help with fat loss should be easily available. For that, a great person to turn to for good info is Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
He shared 10 real ways to speed up fat loss by fixing your nutrition and training.
10 Real Ways to Speed Up Fat Loss
1. Carb Cycling
This is good for beginners as it is easy to do without much compromise. “The best day to do this would be to include high-carb days, low-car days, and no-carb days.”
Your protein and fat macros should remain the same while you only manipulate the amount of carbs you take on any given day. By doing that, your calories will be significantly lower on low and no-carb days, so you naturally promote fat loss.
2. Less Calories Twice a Week
This is known as a 5:2 dieting approach, another way of intermittent fasting. On your fasting days, you would eat less than 500 calories per day. You could choose to have those days one after the other, or on separate days of the week.
This will help you decrease the total calories you eat and lower your blood sugar and increase insulin sensitivity to help burn fat even further.
3. Extended Fast
If you want to try to extend your period of fasting, ingesting no calories at all, Posternak suggests not going over 36-42 hours of fasting. You could reap the benefits of this by simply having one meal one day, be it breakfast or dinner.
4. Eat Salad or Green Veggies Before Each Meal
It might sound obvious, but it is a game-changer. Eating a salad or green veggies before each of your meals is one of the best real was to speed up fat loss.
You should eat them before a meal because vegetables make you feel full for a very small amount of calories.
5. Apple Cider Vinegar
Studies done on rats show that apple cider vinegar can increase your metabolism, help you burn fat, decrease your appetite and lower your blood sugar. Another study done with humans showed that it could help with losing belly fat, but not that much more.
So it is not just about drinking apple cider vinegar, but you need to implement a good diet and exercise routine.
6. Green Tea
Green tea has potent antioxidants and can boost your metabolism.
7. Long Duration Cardio or HIIT After Workout
Posternak suggests to do after every workout:
- 30-minute of long duration steady state cardio (treadmill, stair climber, airdyne bike)
- 15-minute of HIIT (exercises back to back with no rest for a certain interval)
8. More Aggressive Diet Plan
If you cut calories, your body will try to adjust to survive, so every once in a while you might want to be more aggressive on your diet plan.
If you have a lot of fat to lose, you could cut your calories somewhere between 40% of the calories you eat at the moment. “The key thing to keep in mind in order to make such deficit work is that you should listen to your body when you get really hungry and when that happens you should decrease your deficit on those days.”
Read More: Worst Diet Mistakes for Losing Fat
9. Getting More Sleep
Not getting enough sleep means you will have less energy for exercise, less impulse control when it comes to making decisions on what to eat, and it messes with important fat-loss hormones such as cortisol, ghrelin and leptin.
10. Being Consistent
This is one of the best tips for you to speed up weight loss, build muscle, or achieve pretty much anything you want in your life. If you constantly stop your journey, you will not achieve your goals.
Sadly, this is one of the hardest things for people to follow, because dieting for a week or a month can be achievable, but think about dieting for a full year.
Those are the arguments from Max Posternak on real ways to speed up fat loss. If you want to know more details about each of them, check out his video below.