16 Techniques For Burning Stubborn Body Fat

Try these wonderful methods to lose that troublesome weight!

Consume less food to reduce weight? Here are some other things you may do to lose weight.

1. Never go on an excessive diet. While bigger calorie reductions will burn both muscle and fat, cutting calories by 15-20% each day will nearly entirely burn fat. Calorie burn is fueled by muscle metabolism. Reduce your calorie intake from 3000 to 2400–2550 if you're already consuming that many, but do it wisely by following suggestions like those in The Living Health Weight Loss Audio.

2. All day, graze. Professional athletes and models consume food continuously while maintaining a healthy calorie intake. The grazing technique, which consists of 5–6 short meals, increases metabolism. Every time you eat, your metabolism speeds up, and over the course of 6 to 10 weeks, this acceleration can result in an additional 2-3 pounds of fat loss.

3. Boost the protein. Protein boosts metabolism more than carbohydrates or dietary fat, even though all three are as effective at being stored as body fat. Protein preserves muscle when calories are low, which helps to maintain a high metabolism. For each pound of body weight, aim for 1.2 grams each day.

4. Toy with the carbs. Carbs support the maintenance of metabolically active muscle while also promoting fat accumulation. One of the best strategies to speed up your metabolism and burn stubborn fat quickly is to follow a modified low-carb diet and spread out your carbohydrate consumption (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

5. Step backward. One reason why fat loss stops is that the body slows down its metabolism to keep up with its decreasing calorie intake. Increase your calorie consumption significantly once every two to three weeks. The one-day binge "re-sets" the metabolism by bringing thyroid levels back to normal. The thyroid is the hormone that burns calories and lowers with dieting.

6. Avoid late-night carbohydrates. Focus on lean meats and vegetables high in fiber, such as broccoli, cauliflower, and salad fixings, rather than carbohydrates because they are more likely to be deposited as body fat before night. The one and only exception is that you must eat carbohydrates to replace glycogen and boost muscle growth if you exercise late at night and want to bulk up.

7. Play Fish. Omega-3 fatty acids are present in salmon, trout, and sardines and may help with fat reduction when calories are restricted. According to one research, dieters who consumed fish daily lost more weight than those who did so very occasionally (Am Journ Clin Nutr 70:817-825, 1999)

8. Spicy it up. Red peppers, a spicy component in Mexican and Indian cuisine, contain capsaicin, which influences the Sympathetic Branch of the Nervous system and can speed up metabolism. You may somewhat improve your chicken meals by adding red food coloring, or you could down 5 to 10 grams of capsaicin from your neighborhood health food store. 116:1272–1278, Journal of Nutrition, 1986.

9. Avoid Going Cardio Crazy! By drastically lowering calories, fat loss is halted by a slowed metabolism. For drastic caloric expenditure, the same is true. You are aware: of two daily aerobic workouts. Cardio exercise in excess slows metabolism, encourages muscle loss, and may even suppress testosterone levels. Stick to 4-6 sessions each week for 30 to 45 minutes each, with a high degree of effort, for significant results.

10. Keep your cardio and weight training separate. What happens if you perform cardio first and weight training later? You don't increase your muscle density as much. What about aerobics after a workout? You run the danger of overtraining and a hormonal environment that might slow down your metabolism. The ideal scenario is to work out in the morning while completely hungry, have a few meals, and then go back to the gym later in the day to increase muscle density.

11. Serotonin Regulation. A brain chemical called serotonin aids in controlling appetite. What's this? Dieting may cause it to plummet. Advances in Experimental Medicine and Biology 398 (1996): 35–41; R.J. Wurtman and J.J. Wurtman, "Brain Serotonin, Carbohydrate Craving, Obesity, and Depression." Smaller, more frequent meals are one approach to prevent a decrease.

12. Chicken with garlic! The taste enhancer from Mother Earth activates uncoupling proteins and adrenaline (UCP). Fat is broken down by adrenaline, and UCP, which is found in metabolically active "brown fat," increases calorie burning. Garlic also regulates cortisol levels, which can help in maintaining muscle mass when dieting. Use fresh, raw garlic in salads or other dishes for the greatest benefits, but if you find that you can't tolerate it, try cooking with fresh garlic bulbs instead, or try taking supplements. (Oi Y, et al., Uncoupling protein concentration in brown adipose tissue and noradrenaline and adrenaline release in rats are both increased by allyl-containing sulfides in garlic. J Nutr 129:336-342,1999.) Natural remedies with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic, and antithrombotic properties (Wang HX, et al. 1999. Life Science 65:2663–2677.)

13. Green tea, please. Epigallocatechin gallate, a kind of polyphenol found in green tea, has been demonstrated to improve calorie expenditure. These unique chemicals that burn calories increase daily calorie expenditure by roughly 100, or the amount burned by a brisk walk. Every calorie matters in order to maximize fat reduction. The efficiency of a green tea extract high in caffeine and catechin polyphenols in enhancing 24-hour energy expenditure and fat oxidation in humans, Dullo, A.G., et al. p. 1040-5 in Am J Clin Nutr, 1999, 70(6).)

14. Fat? Oh, Fat! You must consume fewer carbohydrates to rip up, but once a week, or sometimes, you may add some red meat, some walnuts or cashews, a little amount of good fat, and 2-3 tablespoons of olive oil. The cause? As long as calories and carbohydrates are kept under control, dietary fat can increase the body's capacity to use and burn fat. Nutrient Balance and Energy Use During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans, Thomas CD et al. 934) Am J Clin Nutr (1992).

15. Thyroid Assistance. Ironicest of Ironies Often, the metabolism adjusts and burns much fewer calories when you eat less and strive to lose body fat. Phosphates are one technique to get around the slowness. Strict dieters who received a combination of 537 mg of calcium phosphate, 107 mg of potassium phosphate, and 25 mg of sodium phosphate had a 12–19% higher metabolism than those who did not take phosphate supplements.

16. Put it in writing. Even though it appears straightforward, this fat-loss strategy is one of the most frequently disregarded. Dieters who log their meals and daily caloric intake not only make better choices but also cheat less and consume fewer calories overall. Writing it down serves as a reminder that being skinny is a daily activity and "keeps you honest."