Thousands of different diets on the Internet can not only give you a headache from all the conflicting information, even if you do decide on trying one, it will give you short-term results. Some can even make you fatter than you were. They aren’t the best choice because they don’t provide the necessary nutrients and don’t provide enough calories for the proper functioning of your body.
There’s a way you can get slimmer faster and healthier and you can do that by following the guidelines listed below:
1. Spot hidden calories and eliminate them
In order to get shredded successfully you should know exactly how many calories you are consuming daily, so another important part of the process is learning to spot hidden calories mostly found in protein shakes, alcohol and soft drinks. The way you do it is by reading the nutrition label on every product you buy and learn how many calories you are consuming exactly, because calories ingested from liquids won’t make you feel full and stave off your cravings.
The American Journal of Clinical Nutrition has issued a study saying that 37% of the daily calorie consumption of the average American comes from drinks sweetened with sugar that are horrible for your fitness and overall health. If you do want to consume sweet products, choose some healthy alternatives like raw fruits which are full of minerals, vitamins and fiber. Also, because they are whole products they will make you full, making your cutting easier.
2. Drink Cold Water
There are multiple reasons why you should drink enough water. First, it will boost your training and will make you burn more fat while you are training. Second, it helps you with cutting because it increases metabolism. On study has shown that drinking two cups of cold water increases your metabolism by 40% within 40 minutes after you drank it.
One might ask why cold instead of warm? The answer is because drinking cold water makes your body increase its temperature so that the water can be absorbed into your bloodstream. In order to raise the temperature the body uses calories to heat water to the temperature it needs to absorb it, which it wouldn’t do if you drank warm water.
3. Intermittent Fasting (IF)
Intermittent fasting is a concept incorporated in various types of diets in which periods of fasting are alternated with a period of non-fasting. One simple variation is not eating for at least 12 hours a day, and then decide on a short time interval within 24 hours in which you will eat all of your daily calories. Those are willing to test their will and determination can extend the fasting period from 16 to 20 hours. You might be wondering how this could help you in your weight loss pursuit.
A study discovered that if you are not consuming food for an extended period of time you can increase fat oxidation, which basically means that you can burn more fat even if you eat the same quantity of food only crammed in a smaller time interval. That way you can burn fat, but you’ll still be able to consume enough calories to fuel high-intensity training sessions.
4. High-Intensity Interval Training (HIIT)
As the name itself says, this type of training involves high-intensity and is generally used by those who are really determined to get ripped. HIIT training sessions are relatively very short compared to traditional bodybuilding workouts and last 20-30 minutes, involve the entire body and include shorter rest periods between sets, which makes them excellent for burning fat and staying fit and also makes you incorporate training in your schedule if you are pressed for time.
You might think that jogging or weightlifting could help you too, and they could, but one research has proven that one month of rowing done in HIIT style burned a lot more calories than a month of conventional rowing. That’s another example of how short training sessions are better than long ones with lower intensity.
5. Eat Lean Protein
Products with lean protein are healthy because they prevent you from consuming too much saturated fat and when you are in a cutting phase, they are also helpful because they are very satiating and help you feel full, which in turn prevents you from overeating and ingesting more calories than you should.
Another good thing about lean protein is protein’s thermic effect. What this basically means is that the body will burn more energy to digest it, meaning you will spend more calories by eating protein, than eating the same amount of products rich in carbohydrates. And we all know that by eating enough grams of protein daily, we can preserve or maintain our muscle mass while decreasing fat.
We can conclude that burning fat might seem hard at first, but that’s simply not the case. There’s no reason you shouldn’t try these useful techniques rather than being on some strange vegetable or fruit diet. Keep it simple, stick to time-tested principles, be disciplined and you’ll be way on your way to having a shredded physique.
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