Is your gym workout really helping you lose weight? Are you shedding muscle instead of fat? How can you get rid of stubborn fat for good?
Every year, Americans spend more than $60 billion on diet and exercise products. And every year, we make the same New Year’s resolutions: lose that extra 20 pounds we’re carrying around.
If you’re wondering how to lose body fat, this article’s for you. We’ll walk you through the top diet and exercise tips for fat loss. We’ll also help you get started with a home exercise program.
Weight Loss 101: Hydration
Any discussion of weight loss tips has to start with hydration. If you’re dehydrated from exercise or not getting enough water throughout the day, your body will start to go a little haywire.
You might start to feel too cold or too hot. You may also have a rapid heartbeat, dry skin, and dry mouth, or even a seizure in extreme cases.
The reason that you need to hydrate during exercise is that your body is doing several things at once. It’s controlling your heart rate, sweating out toxins, and regulating your blood pressure.
Without enough water, you may feel that you’re working out past a comfortable point. If you’re losing more than two pounds per week, you may be dehydrating yourself and losing water weight instead of fat.
You don’t have to invest in expensive energy drinks. Just take some water with you to the gym. You can add lemon, cucumber, or pieces of mint for extra refreshment and electrolytes.
How to Cut Carbs Safely
In addition to monitoring your hydration levels, you may need to change your diet a bit in order to burn more fat. If you’re eating a lot of white bread, pasta, and bakery items, you’re giving your body the wrong kind of carbs.
Carbs are necessary to provide fuel for your body, of course, and we all know that brown rice should be a steady part of our diets.
But what if you don’t like brown rice and whole wheat bread? The good news is that there are many types of whole grains and breads available.
If you’re wondering how to lose fat quickly, you might want to start substituting barley, quinoa, or oatmeal for your rice.
A cup of rice has 45 g of carbohydrates, while a cup of quinoa only has 34 g. Oatmeal has an attractive 27 g per cup.
If you’re not big on grains, try eating riced cauliflower instead of regular rice. It tastes delicious and only has 5 g of carbs per cup!
If you’re doing the Keto diet, you should follow your personal trainer’s instructions about cutting carbs for a few weeks. Once you’re in ketosis, you can start slowly adding healthy carbs back into your diet.
Good Fats vs. Bad Fats
Some of the best foods for weight loss are actually fats, but healthy fats. The American diet is high in saturated fats. We can find them in most bread, fast food, and potato chips.
If you’re trying to burn off that last 15 pounds, you should cut out cake, cookies, and ice cream right away. Those are examples of fat-laden foods that will sabotage any diet.
Examples of healthy fats would be avocados, lean meats, and wild-caught fish. Talk to your dietitian or nutritionist about incorporating good fats into your diet.
If you’re doing Weight Watchers or NutriSystem, make sure that you’re following their meal plans to the letter.
NutriSystem does allow you to have five to six meals per day and to have one off-plan breakfast, lunch, and dinner per week. You can read reviews here about the NutriSystem plan.
Sample Menu for Weight Loss
If you’re just getting started with weight loss, focus on changing your eating habits one meal at a time. If you’re used to eating fast food for breakfast, start by taking one week to eat a simpler, healthier meal at home.
Take the time to experiment with your diet to see what you enjoy eating. Getting started with losing fat could be as simple as eating oatmeal or cereal in the morning.
If you use whole milk, you should know that it contains 8 g of fat per cup. That’s about 15% of your recommended daily fat allowance. If you drink two cups with your cereal, that’s one-third of your fat intake right there.
Are There Alternatives to Milk?
There are a host of alternatives to milk, ranging from soy milk to almond milk, coconut milk to oatmeal milk. Visit the organic aisle in your supermarket or stop off at your local health food store one day after work.
You might be pleasantly surprised by the taste of milk alternatives. A cup of soy milk only has 4 g of fat per cup and comes in plain, chocolate, and vanilla.
If you take creamer in your coffee, try some coconut-based creamer. It has a smooth, creamy texture and only has 10 calories per serving.
After you’ve changed up your breakfast habits, start to re-consider what you have for lunch. If you feel like you’re losing energy during the day, opt for protein-rich nuts that are full of healthy fats.
How to Lose Body Fat Exercising at Home
If you’re wondering how to lose body fat quickly, the answer is always going to be diet and exercise. There are no easy answers for weight loss, and it’s important to make sure that you’re not losing muscle instead of fat.
You may not be ready to go to a gym and exercise in front of other people, but you can start exercising at home. There is a wide range of options for home exercise including yoga, cardio fitness, and resistance band training.
Using weights is something you might not want to do at home, though. If you’re going to lift weights, it’s best to have a personal trainer supervising. That way, you can be sure you’re lifting in a way that won’t hurt your back.
We have a wide range of articles about healthy ways to diet and exercise. Best of luck as you start on your weight loss journey!