10 Tips to Lose Fat Faster | Simple Tips to Lose Weight Easily
Hello everyone today I'm going to share my top 10 tips to lose fat faster.
It's no secret that losing fat is a difficult thing to do a
lot of people struggle with it and a lot of people struggle with it who even
appear to be doing everything right you know they're eating the right number of
calories.
They're exercising regularly and they think that what
they're doing should lead to fat loss but what a lot of people don't realize is
that there are an immense number of other factors that you can modulate to help
put your body in a state.
Where it's more easily able to burn fat, So I'm going to
give you my top 10 tips to maximize your body's fat burning potential.
I'm really like I do want to emphasize that these tips are
to help you lose fat faster not necessarily lose fat fast because losing fat
fast is generally a bad idea.
It's often unhealthy and unsustainable and the quicker you
lose the fat there's really the quicker you put it back on.
So unless your doctor is like hey you need to lose fat as
fast as possible so that you can have this life-saving surgery because you
currently have too much body fat to be operated on.
So you need to get rid of all the fat first unless you're in
that situation, I recommend more long-term approach to fat loss.
So while the incorporating these tips, I do recommend taking
the more long-term approach doing a series of mini cuts and these tips will
help you maximize your fat burning potential.
While your cuts that make sense everyone good, So I have 10
tips knowing me I could spend the next hundred minutes talking about 10 tips.
So I'm gonna try to make this short and snappy to get
through all of them and just get you the information that you need.
1st Tip : Is to reverse diet first now I am doing
an entire series on reverse dieting right now from how to do it to who should
do it to the process etc.
But the reason I recommend doing a reverse diet before you
cut is to speed up your metabolism, So that when you do go into a deficit you
can be eating more and also when your deficit is bigger it can still be a safe
number of calories.
This is particularly applicable if you have a slower
metabolism than average or if the of calories that you need to eat to lose weight
is so low that it's a little bit dangerous and you can't get in the amount of
nutrients you need to fuel your body properly to like survive is a healthy
human.
Either way the faster you get your metabolism before you cut
the easier it's going to be to lose fat and all the subject of maintaining a
high metabolic rate.
2nd Tip : Is to employ mini-putt cycles rather
than an extended deficit, So what this means is for every 2 or 3 weeks that
you're in a deficit you also spend one to two weeks at maintenance or even a
very slight surplus.
And what this does is actually makes your timing - deficit
much more efficient and you're able to burn more fat.
While you're in the
depth, So longer you stay in a deficit the slower your metabolism gets you
actually end up in less and less of a deficit the longer you stay in a deficit.
So you burn it less and less fat whereas if you start your
cut in a deficit and then go back up to maintenance every few weeks it prevents
the metabolic slowdown from happening that prevents you from burning less fat
on the same number of calories.
There is the second that was done recently that took two
groups of individuals and in one group they had them diet consistently for 16
weeks at the same like percentage deficit where the other group took 32 weeks
and for two weeks.
They're in a deficit two weeks at maintenance and they
bounce back and forth, So the two groups were in a deficit for the same amount
of time but the group that bounce back and forth to maintenance actually lost
more body fat.
And their ending metabolic rate was on average a lot higher
than the group that was consistently just in a deficit for 16 weeks.
3rd Tip : Also relates to your metabolism it's
almost like you organize these in a logical manner oh my goodness and it is to
strength train nothing turns your body into a fat-burning machine like lifting
heavy compared to fat muscle is a very energy expensive tissue.
And what this means is that it requires a lot of extra
calories to not only build the muscle but also to maintain the muscles.
So for every pound of muscle you have on your body just
maintaining it your body is going to require a lot more calories than it would
to maintain just a pound of fat when you lift have you send a signal to your
body that it is advantageous for it to build muscle.
So it's going to take a lot of the calories that you consume
and put those towards building your actual muscle and then on top of that it
also needs you maintain the muscle mass that it builds, so it's gonna take
other calories and put those towards maintaining your muscle mass.
4th Tip : To have to do with optimizing your health
which in turn helps optimize your fat burning but less healthy you are the less
your body is going to want to let go of excess energy that it could use to
repair itself.
So this isn't exactly the most biologically accurate way of
explaining it but I'm just gonna put it in super simple terms, So imagine you
have something wrong with your health anything from just playing chronic stress
like you're stressed at work stressed.
Because of school etc or you have some sort of chronic
illness all of this places stress on your body it's something that your body
has to deal with and so when it has to deal with these bigger stressors losing
fat is its lowest priority.
So if you're dealing with any sort of health issues or even
just lower than optimal health not necessarily like a tangible issue like
you're chronically extremely fatigued or something like that.
If on top of that you go into a calorie deficit and you try
to get your body to burn fat your body's gonna be like whoa whoa whoa there I'm
working on fixing this issue like you have this other issue here we need to
focus our energy on that I do not want to lose this fat.
Because now I'm also starving and I need to use this energy
to help me prepare this other issue that's going on, So I'm just gonna store
everything that I can as fat.
So that I can fix this other issue first so if you can work
to optimize your health to help your body fix these issues in the easiest and
fastest way possible then losing fun is gonna be a lot easier.
Because your body won't be stressed out about some other
stuff again not the most biologically accurate way of talking about it.
But like it paints the right picture so with that
understanding step number four is to stay active the phrase sitting is the new
smoking is probably a little bit of an exaggeration but being sedentary is
really not good for you even.
Though they whole host of health issues that you do not want
to deal with so staying active throughout the day is the best way to combat
this my favorite way to do this is to make sure I hit my 10,000 steps a day.
Usually I aim for about 10,000 to 14,000 I tried to go on
several walks throughout the day to hit this goal so but I'm staying active
throughout the day another great thing to do that I used to do.
When I was in school is I was set a timer for every leg half
an hour to 45 minutes every time I would go up I'd get up and do a few
exercises or I would just like dance around my room.
I looked like a complete idiot but it got me standing up it
got me moving it got my heart rate up and it worked really well.
The overall staying active keeps you healthier which tells
your body hey it's okay to lose a little fat.
5th Tip : Is to optimize your nutrients to calorie ratio
basically eat nutrient-dense foods as often as possible so things like kale
salmon zucchini eggs all have very high nutrient density.
And they aren't in jam-packed with calories things like
donuts or white bread have like zero nutrient value and very high calories.
So those are things that you want to not partake in as often
your body needs a whole bunch of different vitamins and minerals in order to
function optimally.
So even if your tdee is 2,000 calories if you're eating
2,000 calories of donuts you're still starving your body of nutrition even
though you're getting the right number of calories yeah.
I know you can lose weight eating only donuts but long-term
not a good idea the more nutrients you intake the more stable and sturdy
building blocks your body has to use on which to build it.
And if you can make your body stronger and healthier it's
gonna lose fat a lot easier.
6th Tip : Is to make probiotic rich foods a
stable part of your diet this could be anything from kombucha to yogurt to
kimchi to sauerkraut to me soap to whatever other fermented thing you want to
consume.
that has probiotics even though at this point it's pretty
mainstream and well understood I could not emphasize enough how important gut
health is if your good is off oh man you're in for a bad time.
There are so many different ways that your gut health
impacts your overall health like I would be here forever talking about it.
I'm trying to keep this video short and sweet so I won't go
into too many details but like one example is if you have poor gut health you
might not be absorbing the vitamins and minerals from your foods properly.
So even if you employ tip number five and you're eating a
ton of nutrient-rich vegetables your gut might not be absorbing it.
You might not actually be getting the nutrients into your
body and so that would cause a lot of different chronic issues poor gut health
can also negatively affect your mood.
And if you're in a bad mood your motivation to go to the gym
is probably getting out like next to none and your motivation to eat healthy
well that's out the window not to mention you're in a bad mood.
So that just kind of sucks anyway but when it comes to
maintaining your overall health optimizing your gut health is key and consuming
probiotic rich foods can help tremendously with this.
What do we favorite ways to incorporate probiotics issues
some coconut yogurt into my smoothie so I'm just gonna use about half a cup of
the Coco yoga just plain coconut yogurt throw in some good probiotics also just
some creaminess little extra healthy fat and all that good stuff.
7th Tip : Is to eat your vegetables a lot of
people think that in order to be healthy you need to take a multivitamin and
then they don't eat vegetables these put vegetables in a blender.
And make a veggie smoothie that's nature's multivitamin and
in my opinion that's a lot better as I already sat in getting the nutrients
into your body that it needs is critical for your health deficiencies in any
one nutrient can cause you all kind of problems.
And making sure to eat vegetables eat at least a couple
servings of vegetables at every meal or eat like eight to ten cups throughout
the day is a great way to make sure you're giving your body.
What it needs to literally function as a human body because
if it's not functioning well as a human body it's not gonna want to lose fat it
can be really hard to get into serving vegetables with breakfast at least in my
opinion.
Because there aren't a lot of like vegetable breakfast foods,
So if there are a few days where I know I haven't eaten enough veggies or I
know not gonna be able to get in a lot of veggies later in the day.
I like to make a vegetable smoothie and I usually just go
with the smoothie box smoothies which is prepackaged frozen smoothie
ingredients and they have a ton of vegetables in that.
I think this is the Clementine flavor it's my favorite and
it has sweet potato carrots ginger and some other good stuff and it literally
has everything you need for this myth the other event liquid to just dump it in
with a little bit liquid blended up it's good to go generally.
I don't really like previous movies especially packaged ones
because they tend to be just major sugar overload and all fruit but the
smoothie box ones are actually very good for macros it has 11 grams of fat 29
grams of carbs and 27 grams of protein.
So it's very balanced but it's also very nutritious, so
you're gonna get a ton of your nutrients in.
8th Tip : My daily multivitamin just like nature
intended do you remember eight is to make sure you're consuming plenty of
healthy fats a couple decades ago there was big scare around fat that everyone
started thinking that fat makes you fat.
That was thanks to the sugar industry meddling in everyone's
business and messing it all up for everyone the idea that fat is bad for you
and that fat makes you fat is simply not true especially.
When it comes to their healthy sources of fat, Fat is
actually critical for your body's function you cannot survive without consuming
dietary fat carbs you can technically survive without consuming dietary fats.
You will die without all those nutrients that I talked about
consuming in my last few tips yeah you can't absorb them without fat.
Fat is necessary for the absorption of a lot of different
vitamins and minerals it's also critical for brain health and for hormone
regulation hormone imbalances pretty trendy.
Nowadays I feel like I don't have to explain how much of an
issue hormone imbalances can cause for your body.
If your hormones are imbalance good luck losing fat
efficiently my dinner tonight is actually a great example of a way to
incorporate healthy fats into your diet.
I have half of an avocado which is probably my favorite
source of healthy fat yeah definitely my favorite source of healthy fat and
then also some salmon we just say great source of omega-3 fatty acids.
Which are really important to consume because a lot of
people consume too much foaming a6 fatty acid and the ratio of the two is
important.
So you gotta have enough omega-3 balance out the omega-6, I
also cook me a ton of white rice right now to put on this plate but I'm bulking
I'm trying to gain muscle.
9th Tip : It may confuse a few people as to why
I'm including it in this because I've said repeatedly that fasting is not a
weight-loss tool.
However tip number nine is to try practicing intermittent
fasting and that's because intermittent fasting is a health tool now
intermittent fasting anecdotally can affect.
Some people especially women negatively and if you're one of
those people I don't recommend it for you for everyone else especially if you
struggle with insulin resistance it could be just what you need to put your
body in a healthy place.
So that can ultimately become a fat-burning machine the
psychological aspect of intermittent fasting can even be extremely helpful in
itself I'm conversely practicing intermittent fasting on and off for about two
years.
Now and one of the biggest benefits that I found is that it
has really helped me get in touch with my hunger signals.
I know when I'm actually hungry and I know what I'm just
craving something and I just feel like eating and because I'm bored and I can
now separate that and understand when my body really needs to be fed and I can
feed it accordingly.
10th Tip : Is one that really should be the
easiest because it's kind of the most enjoyable but for me actually the hardest
to do and that's to get enough sleep.
But just to uh summarize lack of sleep can negatively impact
your health in a huge way for example one night of sleep deprivation can make
you as insulin resistant as a person with type 2 diabetes.
It can also increase the amount of glucose that your brain
needs to function and so you actually create more and more glucose because your
body actually needs to use more what's the fastest source of getting glucose
into your body sugary.
Processed foods snack combined with the fact that your
willpower actually does decrease when you're sleep-deprived is a recipe for
over eating junk food.
And then on top of that messing up your insulin sensitivity
because you're already more insulin resistant because you're sleep-deprived
it's just it's bad news there so you're doing everything else right you're
doing everything on this list.
You're either in number of calories you're exercising
appropriately and you're still struggling to lose fat but you're sleeping for
hours at night.
I guarantee you if you start sleeping seven to eight hours a
night your body's going to change like that and that's it those are my top ten
tips to help you optimize your body to lose fat as efficiently as possible.
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