Let's face it; you’re not going to get skinny overnight. Ever! Starving yourself, running fifteen miles with a trash bag strung around you, vomiting, and fat burners will still, not make you skinny overnight.
Fact! The only proven way to lose weight is through good old fashion diet and exercise. But, there are a few tips and tricks that can help you lose weight at a much faster rate than just diet and exercise alone.
1. Intermittent Fasting (IMF)
Intermittent fasting or IMF is a pattern of eating, not a diet. The idea is not to change what you eat, but when you eat. With IMF you have an 8-hour window in which you can eat, and you fast for the remaining 16 hours. Typically you skip breakfast, have your first meal around noon, and your last meal around 8pm. I know what you’re thinking. But breakfast is the most important meal of the day, right? Wrong. Since you’re in a fasted-state your body uses it’s body fat for fuel, instead of the glycogen and insulin from the food you ate. So, you’ll lose weight faster, even if you don’t work out.
(Read The 1-2-3 Guide On Intermittent Fasting for more information)
2. Work Out In A Fasted-State
The best way to lose body fat fast is to workout in a fasted-state. Any type of aerobic or anaerobic exercise fasted will help you burn body fat faster. Here’s how. Your body enters a fasted state 8-12 hours after your last meal. When you’re in a fasted-state low glycogen and insulin levels cause the body to shift energy utilization away from carbohydrates, therefore allowing the recruitment of stored body fat for fuel.
3. Increase Your Protein Intake
Including more high-quality lean proteins into your diet will help you burn body fat faster. Protein speeds up your metabolism and supplementing with a whey protein isolate has been proven to reduce body fat and increase lean muscle mass. Find out more about whey protein isolate
4. Keep Your Carbs To A Minimum
There’s a difference between good carbohydrates and bad carbohydrates and if you don’t know them, I highly suggest you learn them here. The problem with carbohydrates (especially simple carbohydrates) is that your blood sugar rises and your body secretes insulin. The insulin then directs your body to store the glucose in your muscle and liver as glycogen, with excess glucose being stored as body fat.
Reducing the amount of simple carbohydrates and replacing them with whole grain complex carbohydrates during the day will help you control your hunger, give you longer-lasting energy, and keep your stored body fat to a minimum.
5. Drink More Water
Drinking water throughout the day is challenging. But, it’s going to help you lose weight faster. Water is proven to boost your metabolism, cleanse your body of waste and help as an appetite suppressant. It’s recommended that you drink 2.7 liters or 91 ounces of water per day. The bottom line, is that you need to drink more water.
(READ the complete guide on the importance of hydration)
6. High-Intensity Interval Training (HIIT)
High-intensity interval training or HIIT is a quick and easy way to burn body fat. The general premise is working out in a 1:1 ratio (30 seconds on 30 seconds off). The way that I generally recommend working out with HIIT is to combine and superset three-four different workouts at 12-15 reps per set, with 30-60 seconds rest periods for 4-5 sets. By incorporating HIIT, you’ll burn body fat faster, gain more lean muscle mass, and significantly improve your endurance.
7. Lift Heavier
Start lifting heavier. I’m not suggesting loading a barbell with 500lb for a heavy set of deadlifts, but what I am saying, is that you need to challenge yourself. If you’re performing bicep curls with 8lb dumbbells every day, you might as well go home. More lean muscle mass burns more calories at rest, it’s a proven fact and if you’re not fighting for your last few reps, then you’re not building more lean muscle mass.
8. Get Rid Of Refined Sugar
With all of the sweeteners added to food these days, its no wonder we’re fat. It’s more important than ever to be conscious of what the ingredient list on your food labels contain before you buy them. Additives such as corn syrup, dextrose, high fructose corn syrup, and maltodextrin are added inconspicuously to foods like cereal, bread, peanut butter, and salad dressings. If you need something sweet then opt for something natural like apples, berries, or dates. Make sure to read nutrition labels and ship at local grocery stores that provide organic, healthy options. Lastly, stop eating donuts, ice cream, and candy every day of the week. Treats are supposed to be treats, not regular items in your diet. Remember, everything in moderation. Read more about how sugar can create micronutrient deficiencies
9. Use A Natural Supplement
There are no magic pills when it comes to weight loss. But there are natural herbal supplements that can help in the calorie burning process, such as Forskolin. In a study conducted by researchers at the University of Kansas, 30 overweight male subjects were administered 250mg of forskolin over a 12-week period, to examine the effects of forskolin on total body composition, serum free testosterone levels, metabolic rate, and blood pressure. The research concluded that with the ingestion of 250mg of forskolin twice per day, elicited favorable enhancements in total body composition by reducing body fat percentage by 7.8%, increasing bone mass by 35% and also increasing bioavailable serum free testosterone by almost 34%.
Forskolin stimulates cyclic adenosine monophosphate (cAMP), which leads to the production of the active form of hormone-sensitive lipase (HSL). HSL is directly involved in the mobilization of triglyceride stores that release free fatty acids to be used for fuel within the body. Therefore, fat is used in the body as a fuel rather than a stored energy source, which enhances fat loss without the loss of muscle mass. See if it works yourself and get some Forskolin to start burning body fat faster
If you’re looking to lose weight fast, or drop a few pounds before beach season, then do all of the things above. You’re not going to lose weight overnight, nobody can. But if you apply these tips and tricks to a well-balanced healthy diet and fitness plan, you’ll supercharge your weight loss journey, and lose weight faster.