One of the most common fitness goals is also the most misunderstood. There are hundreds of books, articles, diet programs, and workout regimens on how to lose fat. However, with more than a few options available, it can be difficult to choose the rare program that is both effective and safe.
While you can always find and follow a good transformation program for fat loss with some research, it helps to understand the basics of fat loss. No matter what plan you select, there are some universal, time-tested rules that have been proven effective to get rid of stubborn fat cells.
These rules are the fat loss fundamentals that are incorporated in more than a few weight loss programs and courses. To help you get started, here’s a list of 3 golden rules on how to lose fat.
Divide Your Meals
A typical person has one breakfast, one lunch, one supper, and one dinner every 24 hours.
The first rule of effective fat loss is to divide your meals into smaller portions and eat more frequently throughout the day. Having small portions every 2 to 3 hours keeps your metabolism up and running, causing you to lose more fat.
So changing your meal timings should be the first step in speeding up your metabolism and to help you start losing weight.
Fix Your Diet
Now that you have an optimal metabolism, you should also start eating the right kind of food. This two-pronged attack is what fitness experts rely on when setting a meal plan for maximum fat loss.
But how to lose fat by just changing your diet?
It’s quite simple actually. You start out by having food rich in complex carbohydrate as opposed to simple carbohydrate. Carb cycling is an important component of many fat loss programs, but a unique twist called macro-patterning is what sets apart the best ones (like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan“) from the rest.
Complex carbohydrates take longer to digest as compared to simple carbohydrates. This means that the body burns more calories just to digest the food. It also has more time to utilize it, rather than just storing it as fat. Oats, sweet potatoes, brown rice, and brown bread are some great examples of foods for weight loss that are rich in complex carbohydrate.
Apart from eating more complex carbohydrates, you should also stay away from sugary and oil-rich foods because they are high in calories and can severely hamper your fat loss goals. There is much more that you can do to speed up fat loss, but these rules are the basics and should get your fat loss kickstarted.
Exercise Your Way To Success
Getting your diet right can only take you so far along your weight loss journey. So how to lose fat even faster? To get even better results, you should start exercising regularly.
Cardiovascular exercises are the best way to get rid of fat. It doesn’t really matter if you get your cardio indoors or outdoors as long as you are consistent with exercise. You can even maximize the fat burning effect by working out twice daily. Just make sure that each of your cardio sessions are at least 20 minutes long.
Contrary to popular belief, weight training is also a great way to lose fat. So try and go to the gym at least 4 times a week and workout the different body parts optimally, following a plan or program like this one.
To sum it up, dividing your meals, eating the right kind of food, and exercising regularly are the 3 basic secrets to how to lose fat. These rules are simple, effective and a healthy way to reach your weight loss goal.