Advertising
Advertising

10 Things You Need To Know To Lose Body Fat

10 Things You Need To Know To Lose Body Fat

Wanting to lose weight is too broad of a claim. In almost all cases, what you actually want to lose is body fat. It’s only that excess layer of soft fat that’s hiding your sexier physique! Resorting to drastic weight loss methods will sacrifice your precious muscle mass, leaving you looking (and feeling) starved and weak. This is certainly not a desirable result for women either!

So, we need to lose body fat while preserving existing muscle mass to reveal a fantastic figure. Here are 10 essential tips to help you reach that beach body you deserve!

1. Don’t Starve Yourself

horizontal-1207577_1280

    In order to lose body fat, you must be eating less than you are burning. In other words, you need to have a caloric deficit.

    Experiment with your diet to find your maintenance calories, i.e. the amount of calories required to maintain your current weight. When you think you have found it, reduce it by 500-800 calories per day. Cutting calories to dangerously low levels will lead to muscle loss with fat staying put! Use a calculator to estimate a good starting point.

    2. Be Careful With Cardio

    Advertising

    runners-888021_1280

      With your diet on point, cardio can speed up fat burning by using up extra calories. However, getting carried away will actually hurt your progress. Too much intense cardio in a caloric depict can turn your body catabolic, shedding muscle over fat. This will also make you feel depleted, flat and tired!

      To lose body fat as fast as possible, use cardio, but limit it to a maximum of 3 x 30min sessions per week.

      3. Start Weightlifting

      weights-664766_1280

        Yes, that’s right, weight lifting is actually a great way to supercharge fat loss! It’s a common misconception that it can only be used to build muscle. In this case, you can use it to maintain muscle mass and burn a significant amount of calories.

        For best results pick a popular barbell routine (such as “Strong Lifts”). These full body movements will engage the most muscles at once and burn off fat like a knife through butter!

        4. Control Your Carbs

        Advertising

        bread-587597_1280

          Low carb is not the answer for everyone. However, many can benefit from cutting carbs and boosting protein/fats. But depriving yourself of carbohydrates for too long can lead to muscle loss and generally feeling lifeless. Manipulate your carbohydrates primarily before and after your workouts for best results!

          5. Allow Yourself Time to Transform

          stress-540820_1280

            Don’t set unrealistic expectations; otherwise, your impatience will force you into dramatic measures. Depending on how much body fat you need to lose, commit to at least 3 months of solid commitment to the cause. You may well look like a different person!

            Make sure you track your caloric intake, weight and before/after photos.

            6. Eat a Grapefruit Before Sleeping

            fruit-671980_1280

              Now, this may sound like one of those bogus claims, yet medical studies have actually found grounds for grapefruit’s metabolism boosting abilities. Try squeezing or eating a fresh grapefruit every night before bed!

              Advertising

              7. Are You Hungry? Good!

              squirrel-50616_1280

                If you are dieting correctly you are going to feel hungry at times. Otherwise, something has gone wrong in the calories department. If you’re severely restricting your calories and suddenly don’t feel hungry anymore, your metabolism has slowed down. However, you need a fast metabolism on your side to help with fat loss efforts.

                You should feel moderately hungry when you wake up and between meals, but not excessively. A weekly “cheat meal” can be used to fire up your metabolism once more!

                8. Be Careful With Weight Training Volume

                resting-542555_1280

                  Weight training is a double-edged sword. Yes, it helps to preserve muscle mass while dieting, but you don’t want to over-train or injure yourself. When you’re in the gym, work on maintaining your strength levels and push gently. You should not be doing extra sets, going to failure or going there more than 3 times per week!

                  9. Get Plenty of Rest

                  Dieting can have an effect on sleep; it can be harder to sleep if you feel a little hungry. However, 8-10 hours of quality sleep per night is vital, many of fat-loss processes occur during this time.

                  Advertising

                  Consider taking a melatonin supplement to help you get to sleep. Otherwise, you could save a small carbohydrate dense snack, such as oats, for before bed. So long as your total daily calories are in check, this will not hurt progress!

                  10. 3 Drinks To Boost Your Metabolism and Lose Body Fat

                  coffee-171653_1280

                    If you can drink only these three beverages for 99% of the time, you will be able to lose body fat faster than ever.

                    1. Coffee – The caffeine boosts metabolism and helps you feel energized
                    2. Green Tea – Contains many beneficial antioxidants that support weight loss
                    3. Water – Essential for all manner of body functions but also boosts metabolism

                    Featured photo credit: Leeroy via stocksnap.io

                    More by this author

                    How to Make Learning Fun for Adults 3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned

                    Trending in Exercise

                    1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                    Read Next

                    Advertising
                    Advertising
                    Advertising

                    Last Updated on April 2, 2020

                    10 Quick Easy Workouts To Lose Arm Fat At Home

                    10 Quick Easy Workouts To Lose Arm Fat At Home

                    Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                    What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                    1. Tricep dips

                    shutterstock_251341681

                      Works: Triceps

                      • Hands must be positioned shoulder width apart on a secured chair or bench.
                      • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                      • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                      • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                      • Once in this position slowly push off your hands back to the starting position.
                      • Do 10-15 reps.

                      2. Bicep curls

                      Advertising

                      shutterstock_314080697

                        Works: Biceps and shoulders

                        • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                        • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                        • Slowly release the elbow and straighten your arm back down to the starting position.
                        • Repeat the moves on the right side.
                        • Complete 3 sets of 10-15 reps for each arm.

                        3. Push ups

                        shutterstock_326069966

                          Works: Triceps and Deltoids

                          • Lying face down, place your hands on the floor roughly shoulder-width apart.
                          • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                          • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                          • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                          • Repeat 10-15 times.

                          4. Tricep Kickbacks

                          shutterstock_314080715

                            Works: Triceps

                            Advertising

                            • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                            • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                            • Extend both your arms backwards while your palms are facing each other.
                            • Feel the tension in the triceps and return to the starting position.
                            • Do 3 sets of 8-10 reps.

                            5. Plank

                            shutterstock_298755041

                              Works: Chest, Shoulders, Biceps and Core

                              • Start face-down on the floor, resting on your forearms and knees.
                              • Step your feet out so that they are slightly apart and come into the plank position.
                              • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                              • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                              • Repeat 3 times.

                              6. Tricep Extensions

                              shutterstock_314080343

                                Works: Triceps

                                • Stand on a mat with your feet hip-width apart.
                                • Hold one dumbbell with both hands behind your head, bending the elbows.
                                • Bring the weight towards the ceiling, straightening your arms above your head.
                                • Lower back to starting position.
                                • Complete 2-3 sets of 10-15 reps.

                                7. Lateral Arm Raises

                                Advertising

                                ab891e2e702b8027b704791ef556d0ce

                                  Works: Deltoids

                                  • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                  • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                  • Make sure your arm is straight and palm is facing the floor.
                                  • Exhale and slowly bring your arm back down to your side.
                                  • Repeat on the right side.
                                  • Do 10-15 reps on each side and two sets.

                                  8. Overhead Press

                                  shutterstock_314080298

                                    Works: Shoulders

                                    • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                    • Bring the weights to your shoulders.
                                    • Keep your core muscles tight and straighten your arms above you.
                                    • Slowly bring your arms back down to your shoulders.
                                    • Do 3 sets of 10-15 reps.

                                    9. Bent Over Row

                                    shutterstock_275943536

                                      Works: Triceps and Biceps 

                                      Advertising

                                      • Place your feet shoulder-width apart.
                                      • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                      • Make sure your hands are straight and placed under your shoulders.
                                      • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                      • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                      • Repeat 10-15 times.

                                      10. Skull Crushers

                                      Skull-Crushers

                                        Works: Triceps

                                        • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                        • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                        • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                        • Lift your arms back to starting position.
                                        • Complete 2 or 3 sets, 10-15 reps each.

                                        Featured photo credit: Maddi Bazzocco via unsplash.com

                                        Read Next