16 Ways to Shed Stubborn Body Fat...
Eat less ... shed weight ?!? Here's the other stuff
you can do to get leaner...
1) Don't diet to
extremes. Reducing calories by 15-20% a day will
almost exclusively burn fat while larger cuts in
calories will burn a combo of muscle tissue and fat.
Muscle drives the metabolism – calorie burning. If
you're currently eating 3000 calories, reduce to
2400-2550, but do so according to smart guidelines
like those laid out at
2) Graze all day. Professional athletes and
models eat all day long yet keep their total
calories under control. The grazing method – 5-6
small meals elevates the metabolism. Each time you
eat, the metabolism increases, and over a 6-10 week
period, that increase can parlay into another 2-3
pounds of fat loss.
3) Increase Protein.
Carbs, protein and fat – are equal in their
efficiency to be stored as body fat, but protein
exerts a greater metabolic boosting effect than
carbs or dietary fat. When calories drop, protein
saves muscle which helps keep the metabolism
elevated. Aim for 1.2 grams per pound of bodyweight
4) Play with Carbs. Carbs help retain
metabolic boosting muscle yet they can stimulate fat
storage. Following a modified low carb diet –
staggering your carbohydrate intake is one of the
most effective ways to jump start your metabolism
and to burn stubborn fat fast.
Backwards. One reason fat loss comes to a halt; the
body downgrades its metabolism to meet its dwindling
intake of calories. The solution: dramatically
increase your calorie intake once every 2-3 weeks.
The one day splurge “re-sets” the metabolism by
restoring thyroid levels, the calorie burning
hormone that declines with dieting.
the Late Night Carbs. Carbs eaten before bedtime are
more likely to be stored as body fat so focus on
lean proteins and fiber based vegetables like
broccoli, cauliflower and salad fixings. The lone
exception: if you train late at night and your goal
is to build muscle mass, you'll need the carbs to
replenish glycogen and support growth.
Fish. When calories are controlled, the inclusion of
omega-3 fatty acids found in salmon, trout and
sardines may promote speedier fat loss. One study
revealed dieters who ate fish on a daily basis lost
more weight than those who ate fish just once a
8) Go Spicy. Red peppers, the spicy
ingredient in Mexican and Indian dishes contains
Capsaicin which can increase the metabolic rate by
effecting the Sympathetic Branch of the Nervous
system. Spiking your chicken dishes with red peppers
might be a small benefit or you can gulp 5 to 10
encapsulated grams of Capsaicin from your local
health food store.
9) Don't Be Cardio Crazy!
Radically reducing calories slows the metabolism
short circuiting fat loss. Same is true with radical
caloric expenditure. You know: 2 cardio sessions a
day. Excess cardio slows the metabolism, promotes a
loss in muscle and even can lower testosterone
levels. For real results, stick to 4-6 sessions a
week, 30 – 45 minutes at a clip and maintain a high
level of intensity.
10) Separate Cardio From
Weight Training. What happens when you do cardio
first and follow it up with weight training – you
don't build as much muscle density. How bout cardio
after training? You risk overtraining and the
negative hormonal milieu that can stifle the
metabolic rate. The best scenario; hit the cardio in
the morning – on an empty stomach – get in a few
meals and return to the gym later in the day to
build muscle density.
11) Serotonin Control.
Serotonin is a brain chemical that helps controls
hunger. Guess what? It can take a nose dive with
dieting. One way to prevent a drop; smaller, more
12) Garlic Chicken! Mother
earth's flavor enhancer stimulates adrenaline and
uncoupling proteins (UCP). Adrenaline triggers fat
breakdown and UCP, located in metabolically active
“brown fat” increase calorie burning. Garlic also
controls cortisol levels which can supports muscle
retention while dieting. For best results use fresh
raw garlic in your salads or on your other meals,
but if you can't handle raw garlic then use fresh
bulbs in you cooking or give supplements a try. The
sulfides in garlic increase uncoupling protein
content in brown adipose tissue, and noradenaline
and adrenaline secretion in rats.
Green Tea. Green tea contains caffeine and
polyphenols called epilgallocatechin gallate which
have been shown to increase calorie burning. These
special calorie burning compounds help burn an extra
100 or-so calories a day about that equal to a brisk
walk. In maximizing fat loss, every calorie counts.
14) Fat? Yes Fat! To rip up, you have to eat
fewer carbs, but on occasion – say once a week - you
can add a little healthy fat, 2-3 tablespoons of
olive oil, some red meat, walnuts or cashews. The
reason? Dietary fat can make the body more effective
in using and burning fat – as long as calories and
carbs remain under control.
Support. Irony of Ironies. When you eat less and try
to dump body fat, a lot of times the metabolism
adapts and burns quite a bit fewer calories. One way
to get a round the slowdown is with phosphates. A
combo of 537 mgs of calcium phosphate, 107 mgs of
potassium phosphate and 25 mgs of sodium phosphate
given to strict dieters yielded a 12-19% more
elevated metabolism than dieters who did not use
16) Write It Down. This one seems
simple, but it's one of the most overlooked tips in
shedding fat. Dieters who record what they eat, meal
by meal, day by day, not only make better choices,
but cheat less and eat fewer total calories. Writing
it down “keeps you honest” and is a tool for
reminding you that getting lean is a day by day
Top News and