With so much information on how to burn fat floating around on the internet, most people don’t even know where to start.
Lets get one thing straight, burning fat is all about calories in vs. calories out.
This is scientifically proven, and you cannot argue with science.
Every single diet program, that works, is based around a calorie deficit.
Food company’s that advertise on TV, promise you’ll lose weight by eating their “delicious” meal plans.
All these company’s do is prepare food thats typically high in calories, but in smaller portions.
As a result, you lose weight!
You can bet anything that if you are in a caloric deficit, you will lose weight.
Don’t believe me?
Search the crazy studies of people who went on the Mcdonald’s or twinkies diet, but counted calories.
Now, even though its as simple as counting calories to lose weight, there are ways that you can speed up the process and burn fat fast!
Below are 7 Great tips that are guaranteed to work if you follow them all together.
1. Intermittent Fasting
If you haven’t heard about it yet, I’ll admit I’m a bit surprised.
This topic is all over health and fitness forums.
This eating style absolutely works when you are trying to burn fat fast.
Intermittent fasting is when you pick an eating schedule that does not surpass 8 hours.
In other words, you pick an eating window in which you eat all of your food the day.
Most people like the schedule of eating from 12 p.m. to 8 p.m. or 10 a.m. to 6 p.m. so it doesn’t really feel like you’re going long
periods without eating.
The whole goal is to have 16 hours where you’re in an unfed state (7 – 8 hours include the hours that you are sleeping).
When you eat food, your insulin gets spiked and your body is kicked out of fat burning mode until your insulin returns to its normal state.
Unless you eat absolutely zero carbs, your insulin is spiked by sugars and carbs that you ingest.
There’s a lot more science to it, but you know my style, quick and to the point to save you time and get you results.
When you go 16 hours without eating, you give your body additional time to burn fat.
During your fasting hours you are only allowed to drink water, black coffee (no sugar or cream added), and calorie tea (no sugar).
Absolutely zero calories are allowed during your fasting hours.
Some suggest that diet sodas are fine as well since they are calorie free, but are a bad idea in my opinion because of the artificial sweeteners they contain.
During your 8 hour fed state, you should still be at a calorie deficit at the end of the day to achieve weight-loss.
The good news is that since you only have 8 hours to eat, you will be eating bigger and more satiating meals.
Intermittent fasting can definitely be implemented as a life style and has many additional benefits asides from fast fat burning.
Studies with rats concluded that when they were provided with an Intermittent Fasting eating schedule, they actually lived
longer than other rats that were given the same amount of food, but allowed to eat it throughout the day opposed to in an 8 hour
Eating 6 to 8 small meals a day keeps your insulin level spiked (unless you are eating low carb) and even though you’ll still lose weight if in a calorie deficit, it won’t be as fast or as convenient.
6 to 8 small meals a day just isn’t optimal to me.
Do you know how distracting it is to have to eat every 2 hours?
How much of your time does that take out of your day?
Nutrition Company’s invented the 6 to 8 small meals idea in order to get you to eat MORE so you buy all their snacks and protein bars.
Makes sense when you think about it, doesn’t it?
How much money would companies lose if everyone suddenly stopped buying their products?
Intermittent fasting will NEVER be advertised by the food industry, they can’t afford it.
As mentioned above, when you eat low-carb, your insulin levels aren’t spiked and therefore you are kept in fat burning mode all day.
When your body doesn’t have carbs, it depletes its glycogen stores.
When your glycogen stores are depleted, your body begins to use your stored fat as energy.
Are depleted glycogen stores something to worry about?
You will refill your glycogen stores using tip # 7 below.
Low-carb eating plans are also high in protein.
Your body has to work VERY hard to digest protein and as a result, you burn more calories due to the thermogenic effect.
According to scientific research, for every 100 calories of protein that you eat, 25 calories are burned just digesting it.
Therefore, only 75 of those calories count.
Not bad, huh?
Again, there’s a lot more science to it.
I’m just giving you the quick fun facts that you can guarantee work.
If you combine low-carb eating with intermittent fasting, you will burn fat fast.
But Alex, if low-carb doesn’t spike my insulin, then why is it necessary to do intermittent fasting?
The truth is that just about everything has carbs.
Even if something has listed zero carbs on its packaging, it can still contain close to one carb per serving.
The food industry is allowed to round off and list it as zero carbs.
So if you include a few things on your plate or have more than one serving of something that is listed as zero carbs, you may risk spiking your insulin a little bit.
Is it a big deal?
However, you are trying to burn fat fast!
Therefore, you will not take any chances.
Show some discipline!
Here’s an example of how your day will look:
Fed State – 10 a.m. to 6 p.m. (8 Hours in which you eat all your calories for the day).
Fasting State – 6 p.m. to 10 a.m. (16 hours of fasting in which you consume 0 calories).
3. Drink Water
There are so many benefits to drinking water and I won’t attempt to list them all.
This article will go one for many pages if I did.
When it comes to burning fat fast, drinking water is vital.
When you burn fat, it is broken down and eliminated by your body when you go to the bathroom.
I don’t need to be more specific, do I?
By drinking a lot of water throughout the day, you make this process easier for your body.
Drinking water also keeps you properly hydrated which keeps you feeling full.
Having your appetite under control when trying to burn fat is obviously important.
If you are constantly hungry, it will be very hard to stick to your goals.
You will lose motivation and just give up.
Drink a gallon of water a day and you’ll see just how amazing you’ll start to feel.
You skin will begin to look better, you’ll have more energy, and you’ll be able to control cravings and hunger.
4. Exercise on an Empty Stomach
This tip makes sense logically. When you workout on an empty stomach, you automatically feel that you’re burning stored fat.
Typically, your stomach is empty first thing in the morning so that’s when you will want to workout.
Now don’t worry, you won’t have to get hours earlier to get a workout in.
Something as simple as going for an hour walk or a half hour job will do wonders.
When you wake up in the morning, your insulin levels aren’t spiked and you are in fat burning mode.
Working out at this time will target body fat and you will begin to see the weight melt.
How many people do you know that workout in the morning and are out of shape?
Don’t try to start working out in the morning.
MAKE YOURSELF DO IT!
Set the alarm clock for 15 minutes earlier and go for a quick 15 minute.
Next week make it 25 minutes, all the way until you are either walking a full hour or jogging a half hour.
Even if you just start with 15 minutes of walking, you will target stored body fat.
5. Don’t Eat Out
Most restaurants have a calorie content display on their menu.
This really makes it easy to stick to your weight loss goals when going out to eat, right?
The problem is that restaurants don’t measure their food when preparing it for you.
The chefs are usually in a rush preparing all the orders coming in and don’t have time to measure the exact quantity on your plate.
Not that they would want to do that if they did in fact had the time to.
So if there’s a plate listed on the menu at 600 calories, there’s a good chance it may end up in the 800 to 900 calorie range, sometimes even more.
More than the regular serving size of food may be added to you plate.
If it’s not the food quantity, it can also be that they use more than the regular serving of oil, butter, or sauce.
Am I saying that this always happens?
Well probably not.
However, if you are trying to burn fat fast, it’s better not take your chances and prepare you own meals at home so you know EXACTLY how much you’re eating.
If you love coffee, this is great news.
If you don’t, no worries.
You can also have green tea as an alternative.
The caffeine in coffee and green tea helps you burn fat fast in many ways.
One way is that caffeine acts as an appetite suppressant.
When you drink coffee, your appetite is gone for a couple hours.
You literally just aren’t hungry.
Appetite is what makes burning fat fast hard.
You get cravings, you want more food, and you feel deprived.You lose motivation and get convince yourself to quit.
When your appetite is suppressed, burning fat fast is a breeze.
It’s a lot easier to stick to something when it doesn’t stress you out or make you feel deprived.
You’re already eating less food, no need to deal with cravings and deprivation.
Another way that coffee helps burn fat fast is that it speeds up your metabolism.
I would suggest drinking your coffee black without cream and sugar because that will of course kick you out of your fasting mode.
Imagine how your metabolism will be after a morning workout and a cup of black coffee.
If the thought of black coffee doesn’t appeal to you, no worries.
I promise that you get use to it after a couple of days.
Besides, drinking your coffee with cream and sugar makes you crash a couple hours after.
Plain black coffee just perks you up without the crash later.
7. Cheat Day
Yes, I saved the best for last my friend.
In order to burn fat fast, you MUST do a cheat day.
How is that possible, Alex?…
Why in the world will I cheat if I am trying to burn fat fast?….
Let me explain….
There is a hormone called leptin in your body.
Your leptin levels are either high or low.
In order to remain in fast fat burning mode, your leptin levels must remain high.
Here’s the problem…
After about 5 to 7 days of being in a calorie deficit, your leptin levels drop significantly!
Now, will you continue to burn fat if leptin levels are low, sure.
Will it be as fast?
Some signs of low leptin levels includes:
• Feeling tired
• Increase in appetite
• Lack of motivation
Pretty bad huh?
This is many people quit their diets after a week or two.
Some just push through and stick with it, but notice that even though they continue to lose weight, it slows down significantly.
You want to burn fat fast though, right?
This is where that beautiful cheat day comes in.
In the fitness community, a cheat day is commonly referred to as the “Re-feed Day”.
Here’s how it works:
When you consume a large amount of calories, your leptin levels sky rocket.
Your body does not feel that it is in starvation mode and as a result it is placed back in fast fat burning mode.
Many suggest that you have a cheat day once a week.
I suggest you do it every 9 to 10 days better.
This works a lot better in my experience since people typically burn 1 to 2 lbs. after 7 days.
By waiting 9 to 10 days, you actually burn closer to 2.5 to 3 lbs. plus you ensure that your leptin levels are indeed low.
Everyone’s body is different, and some people take longer than others to achieve low leptin levels.
However, you can ensure that by day 9 or 10, you’re more than ready for that cheat day.
What should you eat on your cheat day?
Anything you want!
After all, it is a cheat day.
It’s important to mention that leptin levels increase the most when an excess amount of carbs enter the body.
So go ahead and indulge in your favorite cheat foods:
• Ice cream
After the cheat day, you might even notice that you look slimmer and more tone.
As ironic as this sounds, there’s good reason for it.
When you’re in a caloric deficit and eating low-carb, your muscles get depleted of glycogen.
When you introduce carbs again into the body, your muscles sucks them up and as a result you look more fit and tone.
You skin looks tighter because the carbs fill up your muscles with water.
Amazing how much benefit a cheat day can have, huh?
Are there limits to how much you can eat on your cheat day?
However, don’t overeat on purpose just because you can.
I suggest you have 3 nice cheat meals throughout the day and maybe a few snacks and desserts.
Don’t stuff your mouth with food until you feel sick.
You want to enjoy your cheat day, not regret it.
So let’s recap:
1. Intermittent Fasting ( 8 hour eating window)
3. 1 Gallon of water
4. Exercise on an empty stomach
5. Don’t eat out
7. Cheat day every 9 to 10 days.
If you combine these 7 tips, I guarantee that you will burn fat fast!
That’s it my friend.
Follow these 7 tips and you will be well on your way to burning some serious fat, fast!