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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

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    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

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      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

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        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

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          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

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            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

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              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!

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              7. Are You Hungry? Good!

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                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

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                  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.

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                  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

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                    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

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                    Last Updated on April 19, 2021

                    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                    8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                    Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                    How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                    Have a game-plan and know exactly what is going on inside your body.

                    If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                    You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                    If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                    I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                    Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                    1. MyFitnessPal

                      When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                      MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                      Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                      Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                      While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                      If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                      Get the app here!

                      2. Fitbit

                        I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                        While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                        Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                        This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                        Get the app here!

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                        3. MapMyRun

                          This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                          If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                          Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                          MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                          Get the app here!

                          4. Zombies, Run!

                            Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                            ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                            This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                            You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                            Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                            Get the app here!

                            5. Prepear

                              Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                              Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                              With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                              Get the app here!

                              6. Strava

                                If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                Get the app here!

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                                7. Aaptiv

                                  If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                  While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                  The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                  Get the app here!

                                  8. Freeletics

                                    Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                    You will be surprised at what a great workout you can get without any equipment.

                                    That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                    Get the app here!

                                    The Bottom Line

                                    These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                    Get ready to be motivated, informed, and ready to start achieving your dreams!

                                    More Tips for Weight Loss

                                    Featured photo credit: Gabin Vallet via unsplash.com

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