What makes an ideal body fat loss diet that will melt away those extra pounds and leave you thinner, fit and healthy? This report looks at the mechanisms of fat loss and reveals 15 simple ways to ensure that you lose weight fast.
It’s no surprise that so many people are in search of the perfect body fat loss diet. Losing fat is just too difficult – unless you have a plan. Though there are a vast array of options like magic pills, all but the best fat loss diets are more like fads, and specialized fat burning programs.
But there’s one method that has always worked – eating fewer calories than you burn off.
Call it “energy management”. Every effective body fat loss diet is based on it. Understanding how to manage calories in a way that loses weight and adjusts your body’s composition isn’t sexy or appealing. Just effective! Not just in melting away even stubborn belly fat, but actually keeping it off.
Before devising your diet plan, it’s important to understand how fat loss happens and how a rapid fat loss diet might work.
1. Calories are a measure of how much energy your body gets from the food you eat. Added together, it gives your daily energy intake.
2. Energy you spend on various activities, be it sleeping, or working out, or going about your everyday routine. The sum of this is your daily energy spend.
3. The difference between your energy intake and expenditure reflects how much will be stored in your body as fat.
4. Calorie deficit (when you spend more calories than you consume) will lead to fat loss. Calorie surplus (when you don’t burn off all the energy you eat) will cause weight gain.
It’s simple and intuitive to understand. All major body fat loss diet programs are based on this, be it the Paleo diet, Atkins diet or the Dukan and HCG diets. They all recommend a list of foods that create an energy deficit.
No program can sustain for long if it requires you to make sacrifices or adhere rigidly to a difficult plan. Your willpower will run out sooner or later. So your body fat loss diet should be one you can adapt indefinitely, make your new way of living.
2. Ensure Adequate Hydration
Drink plenty of water. How much? An ounce for every kilogram you weigh. Why? Because it helps cell metabolism and also will keep you from feeling too hungry.
3. Cut Down On Carbs
Food rich in carbs like potatoes, pasta, bread and rice can create a calorie surplus that encourages weight gain. Limit carb intake to 3 servings a day in your body fat loss diet.
4. Go Big On Breakfast
After a night-long fast, breakfast is an important meal. Rushing to grab a bite before going to work has ill-effects. Eat a healthy, balanced and filling breakfast. Oatmeal, fruit and 30 to 40 grams of protein is good.
5. Eliminate Sugar
The only time sugar is good for you is following exercise, when it replenishes stores of glycogen. At all other times, avoid sweet beverages, pastries and other sugar-containing food.
6. Black Coffee Helps Burn Fat
Caffeine speeds up your metabolism and helps burn fat, especially just before or after a workout. But don’t add milk, cream or sugar to your cuppa!
7. Be Slow And Steady
Your body fat loss diet isn’t intended to be a race to help you meet a deadline. It’s a way of healthy living and eating. Don’t cut down drastically on calories. Instead, stick to a plan and aim to reach your fat loss targets.
8. Eat Small Meals More Often
Rather than 3 moderate to large meals in a day, break your calorie intake into 5 to 6 smaller meals. This fat loss diet burns more calories and helps you lose weight.
9. Fat Burners Might Help
Conjugated Linoleic Acid (CLA) in the best fat burning supplements can help speed up your weight loss. Creatine builds muscle and helps lose fat. But pick healthy ones, and don’t go overboard!
10. Eat Your Veggies
An important element of your diet is vegetables. They are nutrient-dense while light on calories, so eat 5 to 7 servings every day.
25 to 35 grams of fiber rich food like bran, oatmeal or beans gives you a feeling of satiety and reduces overall calorie intake, and also lowers blood insulin levels so you’ll stop craving unhealthy foods.
12. Trash All Junk Food
Fries, chips, burgers and sweets are like poison to your fat loss dreams. High in calories, they shouldn’t be on your plate at all.
13. Ensure Protein Intake
What’s on most bodybuilders’ body fat loss diet? A lot of protein! But is that a good thing? Not always. Proteins have calories too. Any surplus is stored as fat. 1 to 1.5 grams of protein per pound of bodyweight is adequate.
14. Focus On Healthy Fats
Fats are harder for your body to digest and so fatty foods keep you satiated and avoid cravings for longer. Avocado, salmon, olive or flaxseed oil, nuts and seeds are good choices.
15. Cheat – Sometimes!
Remember, the key to an effective body fat loss diet is that you stick with it. So don’t forbid yourself from eating stuff you like. Instead, make them special treats, to eat only once a week or in only limited quantities.
How To Make It Last?
If you can stick with your body fat loss diet for the long term, you will lose weight – guaranteed. So how to boost the chances of doing this?
Most dieters spend a lot of time and effort on keeping track of what they eat, the calorie count of each item, and monitoring progress. But if you eat pretty much the same things daily, you won’t need to do this.
In the initial stages, you’ll have to be watchful. Once you’ve reached a happy balance, you’ll be aware of how what you’re eating will affect your body. After that point you only have to check in every month or two, just to confirm that you’re on track.
Also, keep on learning about your weight loss diet and how the stuff you put in your mouth will influence your metabolism and fat stores. Some interesting things that have seen many new developments are:
There’s a difference between losing weight and losing fat. All effective fat loss diet plans focus on developing changes that you can live with permanently, like what you eat and how active you are.
Once you drop your intake of carbs and fat, improve your activity level and acquire a positive attitude towards your fat loss diet plans, it’s only a matter of time before you enjoy dramatic changes in your appearance and fitness.
A Key Principle To Keep In Mind
Fat loss diet plans beat exercise workouts hands down when it comes to getting rid of extra rolls of belly fat. If there’s one principle to keep in mind, it’s to stick to your plan.
Many fat loss diet plans, however, are unnecessarily complicated.
It’s hard enough to gain the discipline and mental strength needed to stick with a diet. Why make it harder by tossing in too many rules?
One diet says you should reduce the size of your serving portions. Another focuses on the kind of foods that lowers your calorie count. And some experts argue over the pros and cons of a low carb diet, no carb diet or ketogenic diet for fat loss.
So what’s a girl to do if she wants fat loss diet plans that’ll help her burn off more fat?
It’s simple. Just follow these 9 guidelines.
1. Calories Are Important
Reducing your calorie intake so that you always burn off more energy than you consume is the cornerstone of all fat loss diet plans. A good rule of thumb is to aim for 20% less calories than your regular maintenance level.
You can’t rush the process and stay healthy. For that, you must aim to lose no more than 0.5 to 2 pounds per week. If you try to get rid of fat faster, you’ll end up starving yourself of calories to the point you are uncomfortable and even suffering. Then you won’t be able to motivate yourself to stick to your fat loss diet plan.
If you want to lose fat while retaining muscle mass, you need an adequate intake of protein in your diet. The ideal amount is around 0.75 to 1.5 grams of protein per pound of body weight.
The best quality protein comes from whole food sources including chicken, meat, and fish. Occasionally, protein supplements and powders can help make up any deficit.
3. Limit Your Fat Intake
Typically, between 20% and 30% of your total daily calorie intake should come from fats. The choice of food items in your fat loss diet plans should contain mono- and poly-unsaturated fatty acid sources like nuts, fish oil and olive oil. Saturated fats are best avoided and should make up no more than a third of your total fat consumption.
Essential fatty acids are also important to include in your diet plans. Fish oil supplements are rich in omega-3 fatty acids.
4. Carbs Make Up The Balance
Ideally, your fat loss diet will use carbs to make up the remainder of your daily calorie intake (after the portion that you get from eating protein and fat). This should come from unprocessed sources like potatoes, rice, oats, and whole grain. Refined carbohydrates are better avoided, or limited.
5. Make It Fun
If your diet and exercise plan for fat loss make you feel like you’re being tortured, you’ll naturally look for excuses to give it up. That’s no good. So formulate your fat loss diet plans in a fashion that you’ll actually look forward to sticking with it.
How many meals you eat isn’t quite as important as what each one includes. Your total calorie intake should be less than what you burn off – but within that limit, you can tailor your meal plans to your convenience and choice. Eat foods that you like and that provide high quality nutrition.
6. Cheating Isn’t Bad
If you give in to a craving and indulge yourself now and then, it’s not a crime. Nor will it interfere with your overall fat loss goals. Many dieters feel more motivated to stay with their diet plan when they are permitted to cheat from time to time. But don’t make it a habit. No more than 1 or 2 ‘cheat meals’ are permitted per week.
7. Workouts Need More Nutrition
It’s important that you get enough protein and carbs immediately before and after exercise workouts. A protein milkshake half an hour before you start exercising, and a balanced meal shortly after you finish gives your muscles all they need to grow bigger and stronger.
8. Consider Supplements
While you don’t need to take supplements to lose weight, some like whey protein powder, fish oil and multivitamins can enhance fat loss and improve your health overall. They are especially helpful when your regular meals don’t provide you with enough nutrients to meet your daily needs.
9. Combine Dieting With Exercise
No, exercise isn’t absolutely necessary for fat loss. But it helps when you include a workout regimen as part of your fat loss diet plans. It also helps you gain muscle and develop a healthier physique. Because muscle mass requires more calories to maintain, your body will continue to burn off more calories if you work out regularly.
Belly fat loss goes far beyond just fitting into your clothes better. Because it accompanies visceral fat which can be deadly dangerous to your health, everybody ought to be concerned about how to loss belly fat before it causes diabetes, heart disease or worse.
While body mass inded (BMI) is widely used as a measure of overall health, what matters more in predicting metabolic disorders is excess belly fat. And belly fat loss is harder to achieve. So let’s talk about how to get rid of stubborn abdominal fat.
1. Eat More Fiber
Soluble fiber in your diet swells up by absorbing water. This gives you a sense of satiety and reduces the amount of food you’ll eat, while also slowing down the digestion process. When your calorie intake drops, you’ll enjoy belly fat loss. 10 grams of soluble fiber reduces your weight by 4% over 5 years. Good fiber sources are Brussel sprouts, flax seed, legumes and avocado.
2. Don’t Eat Trans Fat
Margarine, spreads and other food rich in trans fat is made by pumping hydrogen through unsaturated fats and oils. Not only will they prevent belly fat loss, they will also cause inflammation, heart disease, and resistance to insulin. Eating more trans fat will put on one-third more abdominal fat. So start reading food labels carefully and say no to partially hydrogenated fats.
In small amounts, alcohol is harmless. But that changes when you drink too much, as alcohol puts on belly fat. Central obesity is linked to alcohol intake in many studies. So how to loss belly fat? Stop drinking. Or cut down. People will less than one drink a day on average had lesser belly fat.
4. Take a High Protein Diet
Eating more protein releases the fullness hormone that reduces food cravings and minimizes your calorie intake, while raising your metabolic rate so your body won’t lose muscle while you get rid of stubborn belly fat. Good protein sources are meat, fish, dairy, eggs and nuts.
When you’re in fight-or-flight mode, your body produces more cortisol (a stress hormone) which buids up belly fat. So how to loss belly fat? By beating stress, which brings down cortisol levels. Meditation, yoga and emotion control are all helpful. Or just keep doing something that’s fun to you!
6. Avoid Sugar and Sweets
Consuming plenty of sugar puts you at risk of diabetes, obesity, heart disease and fatty liver. It also puts on abdominal fat and visceral fat. Not only sugar but also other foods like honey (which many believe is “healthier”) can compound this problem. So keep your sweet tooth under control. Follow a fat loss diet plan.
7. Exercise Regularly
Cardio workouts can burn off extra calories and keep you healthy. Aerobic exercise for at least 30 minutes a day, 5 days per week, is what most doctors recommend for optimal health. Not surprisingly, belly fat loss is aided by aerobics. That’s how to lose weight the smart way.
8. Say No To Refined Carbs
Carbohydrates are broken down by digestion into glucose, which is important for most bodily functions but piles up as belly fat when there’s a surplus. By limiting your carb intake to under 50 grams a day, you’ll begin to lose belly fat. You don’t have to adopt a low carb diet. Instead, just avoid refined carbs – and replace them with unprocessed carbs.
9. Cook With Coconut Oil
If you’re looking for ways to loss belly fat, cooking with healthy coconut oil is a good one. Rich in medium chain triglycerides, coconut oil is a diet food that’s easy to digest, and boosts your metabolic rate to burn off more belly fat. Just 30 ml a day can bring about good results. In one study, a group of overweight men who tried coconut oil for 3 months were able to lose belly fat to bring down their waist size by over 1 inch.
10. Lift Weights
Many people stick exclusively to aerobic exercise to lose belly fat. But resistance training is also helpful. When a cohort of obese teens took to weight training and aerobics, most of them lost visceral fat. So get a personal trainer to design a resistance training program to suit your needs.
11. Sleep Tight
With 6 to 8 hours of sleep every night, you vastly increase your chances of losing belly fat. Those who don’t get enough sleep will gain weight, including abdominal fat. Another cause of weight gain is sleep apnea, episodes during which breathing stops from time to time during disturbed sleep.
12. Monitor What You Eat
Keeping track of your dietary habits in a food log or diary can help identify the reason for not losing belly fat. Online trackers and mobile phone apps can make this easier. You can even record your exercise patterns to see how this affects those tires of fat around your middle. Choose from among a list of fat loss foods.
13. Fatty Fish Is Good For Belly Fat
Fish is rich in protein and omega 3 fatty acids which have many health benefits. Fish oil supplements can even reduce the rate of liver and belly fat deposition. The best fish are salmon, sardines, mackerel and herring. Eat 2 to 3 servings every week.
14. Apple Cider Vinegar
Grandma was right after all! Apple cider vinegar has great health benefits. It brings down blood sugar, and melts away belly fat through the action of one of its ingredients – acetic acid. 1 tablespoonful a day for 3 months by itself will help you lose half an inch from your waistline – in just two weeks!
15. Drink Green Teat
It’s not only healthy, with anti-oxidants that lower cancer risk, green tea is also rich in caffeine and EGCG, which help boost your metabolism. This indirectly helps you lose belly fat. In combination with regular exercise, it’s practically guaranteed, and is one of the best fat loss supplements.
16. Live Healthier
Each of these adaptive steps can help you lose belly fat. But to keep the fat away, you’ve got to change to a healthier lifestyle. Weave these tips into a new way of living. Make it a habit, so you’ll soon start enjoying a healthy, happy, energetic new life. Losing belly fat is just a natural extension of it.
The Omron Fat Loss Monitor helps you get accurate fat loss measurements in less than 10 seconds! By calculating and keep track of your body mass index and body fat percentage, you’ll have a good idea of your overall fitness level.
The Omron Fat Loss Monitor is a great way to get an indication of your overall health and fitness. Most fitness and fat loss programs focus on monitoring your body fat composition. With the hand held Omron fat loss monitor you can quickly and conveniently analyze your body fat level, right from home.
The measurement of body fat percentage with this monitor is easy. Pop the data into your Omron monitor, grab the electrodes on your device, and press ‘Start’. In just 7 seconds flat, you’ll get a readout of your results, which is based on calculating your body mass index (BMI) using bioelectric impedance technology.
You can measure body fat percentage in different ways like:
The Omron Fat Loss Monitor works on the bioelectrical impedance principle. Electrodes on two handgrips measure the electrical resistance between electrodes and use it along with your age, gender and body weight to compute your fat percentage.
The Omron Fat Loss Monitor operates in two modes, one of them better suited for athletes, and the other for non-athletes. The device itself comes with a one-year manufacturer warranty against damage or malfunction. Two AAA batteries are included.
Why Monitor Body Fat?
More than even total body weight, your body fat percentage is a better indicator of good health and fitness.
And if you’re trying to lose weight, then tracking your BMI and fat percentage will tell you if you’re actually trimming fat or if your weight loss is due to other things (like losing body water content or muscle mass).
The device provides reasonably accurate readings of body fat percentage and most users of the Omron Fat Loss Monitor are happy with it, even though it underestimates fat percentage calculations when compared to using calipers.
Not only is it easy to use, you also have the option to store data from 9 different people in the device’s memory. This makes the Omron Fat Loss Monitor an easy way to benchmark your BMI and monitor it over the period of your exercise or diet program. It then becomes an index of progress towards your fat loss goals.
Limitations and Restrictions
The Omron Fat Loss Monitor isn’t a very sophisticated instrument that can give you very detailed or precise recordings.
There is a small margin of error (2% to 4% according to the manufacturer) that won’t matter for most people who use it to monitor fat loss over time. In fact, for the convenience and ease offered by the Omron analyzer, most happy users don’t seem to mind the small margin of error.
Those who might notice a bigger variation in body fat percentage are:
* bodybuilders and pro athletes
* growing children
* pregnant ladies
* elderly users
* people on dialysis
* post-menopausal women
* those with osteoporosis
As with any device measuring impedance, being hydrated improves the quality of your results. Also, comparisons should be drawn on measurements made at the same time of the day and under similar conditions.
The Omron Fat Loss Monitor cannot be used safely if you have a pacemaker or other implanted devices.
These belly fat loss tips will guide you to make the right choices about what you eat and drink, how you exercise, handle stress, or change your behavior to get rid of stubborn belly fat.
Many feel a few extra pounds of fat around the waist makes them look unattractive. Clearly, it’s not very exciting to go around with a beer paunch or love handles. But being overweight isn’t just about appearances.
All researchers and doctors agree that excess belly fat is a much more serious problem. That’s because belly fat is always associated with ‘visceral fat’ inside your tummy, which is a major risk factor for diabetes, heart disease, dementia, even breast and colon cancers.
Belly fat can be estimated by using a tape to measure the circumference around your waist. Anything more than 40 inches in men (and 35 inches in women) is too high.
Unless you melt away this fat, all the exercising you do to acquire washboard abs is useless. You’ll get a six-pack only after the weight comes off. And the secret to losing belly fat is obvious and logical. It boils down to just 3 things:
* eat a clean, balanced diet
* workout regularly and get exercise
* rest, relax and avoid stress
But for many people who are overweight and struggling to get rid of belly fat, it still remains a challenge. If you’re one of them, here are 38 belly fat loss tips to help you lose weight. You’ll find at least a few that you can use productively.
Belly Fat Loss Tip #1:
Avoid Sugar and Sweetened Drinks
Sugar breaks down in the body to glucose and fructose. Only the liver can digest fructose. When it becomes overloaded, the liver is forced to convert fructose into fat, which is then stored in the belly leading to insulin resistance and other metabolic problems.
Sugar-sweetened drinks are worse because you tend to drink more of them.
Belly Fat Loss Tip #2:
Say No To Sweeteners
It’s tempting to pick artificial sweeteners because they’re zero calorie, even though popular options like Splenda are over 300 times sweeter than sugar. There’s a problem with this. You develop sweet cravings that lead to making bad food choices.
Belly Fat Loss Tip #3:
Eat More Protein
As you grow older, you produce more insulin because your muscle and fat responds poorly to it. This leads to more fat being deposited around your belly. A high protein diet protects against insulin resistance, and also lowers food cravings by 60%. When good quality protein accounts for 25-30% of your calorie requirement, you’ll reduce belly fat. Fish, eggs, seafood, nuts, legumes, meat and dairy products are excellent protein sources.
Surprisingly, a low carb diet is even more effective at belly fat loss than a fat restricted one. Reducing carbs reduces appetite, lowers water weight, and specifically gets rid of belly fat. Even avoiding refined carbohydrates like white bread and pasta alone is enough to make a difference.
Belly Fat Loss Tip #5:
You Need More Fiber
Soluble, viscous fiber in your diet binds with water to form a thick gel that remains in your gut. It slows down digestion and absorption of food, creating a feeling of fullness and satiety. In a study from 2011, increasing dietary soluble fiber by 10 grams/day lowered visceral fat by almost 4%.
Belly Fat Loss Tip #6:
Don’t Consume Food With Trans-Fats
These hydrogenated fats, found in margarine and spreads, have been linked to insulin resistance, heart disease and increases in belly fat. Read food labels carefully to avoid items containing partially hydrogenated fats.
Belly Fat Loss Tip #7:
Don’t snack. Especially at bedtime. Eating something, even if its healthy, late at night throws your metabolism off. Decide not to eat anything after dinner. Stay out of the kitchen and away from the fridge for at least two hours before you go to bed.
Belly Fat Loss Tip #8:
Kale, lettuce, watercress, arugula and broccoli are low on calories but rich in vitamins and sulforaphane (a nutrient that acts on genes that turn stem cells into adipocytes). These veggies will also leave you feeling full. Munch on them at lunch, or during a snack break. You’re less likely to eat anything more fattening or unhealthy. Add a salad to every meal and watch belly fat melt away.
Belly Fat Loss Tip #9:
Use Coconut Oil for Cooking
Medium chain triglycerides found in coconut oil have special fat burning properties. They boost metabolism and reduce the storage of surplus calories as visceral fat, even causing belly fat loss. In one research study, obese men took coconut oil every day for 3 months and lost, on average, 1.1 inches from their waistline – without making any changes to their diet or workout routines.
30 ml of coconut oil every day is optimal for belly fat loss.
Belly Fat Loss Tip #10:
Begin Your Day With Oatmeal
Oatmeal topped with some fruit is a magical combination that provides fiber and feeds healthy gut bacteria. This stimulates production of butyrate in your intestines which reduces whole body inflammation. The fiber further increases blood levels of the appetite suppressing hormone called ghrelin.
Belly Fat Loss Tip #11:
Take Eggs Along With Breakfast
Eating more eggs makes you less egg-shaped! Eggs are an excellent source of nutrition and are especially rich in choline, a nutrient that attacks the genetic mechanism regulating fat storage around the liver. Choline is also found in seafood, lean meats and collard greens.
Belly Fat Loss Tip #12:
Make Up Protein Snacks
Another great tip for belly fat loss is to mix together protein-rich foods like seeds, nuts, dried fruit and dark chocolate with peanuts to prepare your own protein snacks. Peanuts are an excellent source of resveratrol and genistein, which impair the action of genes that promote fat storage around the belly area.
Belly Fat Loss Tip #13:
Eat Dark Chocolate
Choose low-sugar brands and eat it in moderation. Dark chocolate has zinc which increases leptin, a hormone that controls your body’s energy production and distribution, as well as appetite and storage of fat in adipose tissue. Gut bacteria ferment dark chocolate into anti-inflammatory products which inhibit genes that control insulin resistance.
Belly Fat Loss Tip #14:
Real Peanut Butter Is Good
Peanut butter really has only two things – peanuts, and some salt. Genistein, a compound in peanuts, acts on the genes for obesity and down-regulates them so that your body won’t store belly fat. The danger, though, is that many brands have ingredients like sugar and palm oil that cancel out the beenfits of peanuts.
Belly Fat Loss Tip #15:
Include Fatty Fish In Your Diet
At least once a week, eat fatty fish. Omega-3 fatty acids in fish like salmon, herring, sardines and mackerel help lower visceral and belly fat. Fish oil supplements are another option for fat loss, and will significantly lower liver and belly fat.
Probiotics are gut bacteria that improve gut health and enhance immunity. Some forms like Lactobacillus even regulate body weight and help belly fat loss. However most commercial probiotics brands have less healthy bacteria than their advertisements claim.
Belly Fat Loss Tip #17:
Intermittent Fasting Might Help
Fasting for 24 hours a couple of times in a week can encourage belly fat loss. Other less intense fasts that last 16 hours, allowing you to eat your food within an 8 hour period, also work. Studies have found a 4-7% drop in belly fat within 6 months.
Belly Fat Loss Tips #18:
Brisk exercise for at least 30 minutes daily, 5 times in a week, is extremely effective at getting rid of belly fat and visceral fat. A brisk walk or jogging is good, as long as you work up a sweat and your breathing and heart rate are faster than usual.
Belly Fat Loss Tips #19:
Exercise In Bursts
Interval training in intensive bursts has been recommended by experts as the best way to burn belly fat and flatten your abs. Whatever exercise you prefer – squats, jogging, running, or box jumps – do it in short but intensive bursts for the highest impact. It burns a lot of calories in a short time frame. Another benefit of high intensity interval training (HIIT) is that it boosts your metabolism for long after you finish working out and your body continues to burn fat for many more hours.
Belly Fat Loss Tips #20:
Do Aerobic Exercise
Abdominal exercises alone won’t help reduce belly fat. Other kinds of aerobic exercise, including walking, running and swimming, are more effective at reducing belly fat. Aerobic exercise further sustains the weight loss and prevents belly fat from being re-gained later. It can also reduce blood sugar, prevent inflammation and improve overall metabolism that helps control central obesity.
Belly Fat Loss Tips #21:
When they practiced yoga for 16 weeks, postmenopausal women reported significant loss in belly fat in a study carried out in 2012. But if bending your body into yoga poses isn’t comfortable or even possible, try other simpler exercises. Even deep, quiet breathing can help lower stress hormone levels in the blood, which helps with belly fat loss.
Belly Fat Loss Tips #22:
Lifting weights (resistance exercise) will help preserve and gain muscle mass. These muscles help your body process calories and burn off fat as fuel to meet energy needs. The more muscle mass you develop, the more you can eat without gaining weight. A combination of resistance training and aerobic exercise is very effective at burning belly fat.
Belly Fat Loss Tips #23:
Don’t Stop Moving
Visceral fat loves a sedentary lifestyle. Aerobic exercise is its deadly enemy. That’s why running, bicycling, swimming or jogging can melt away belly fat effectively. Even when you watch your diet carefully, if you don’t exercise at all, you’ll continue to have extra visceral fat. The key is to be active and never stop moving.
Belly Fat Loss Tips #24:
Take An Early Morning Walk
An interesting research discovery is that exposure to sunlight early in the morning lowered risk of weight gain, independent of calorie intake or physical activity levels. It’s possibly because morning light synchronizes your metabolism better and inhibits fat genes. Also, the exercise helps burn calories before you have eaten anything, so that all the energy comes from melting away fat stores.
Belly Fat Loss Tips #25:
Adopt A New Lifestyle
For the best belly fat loss results, you must combine different approaches and create a system that works for you. This new lifestyle will be yours for the long term, so be sure it includes things you enjoy doing and being.
Belly Fat Loss Tips #26:
Eat Meals Every 3 Hours
Don’t try and skip lunch. It only compounds the problem, because you’ll be pushing your body into starvation mode by going without food for too long. This forces internal changes due to which your body starts storing calories as fat, because it is stockpiling energy sources which may be scarce. Experts recommend eating a meal or snack once in 3 hours. This keeps your body in calorie-burning mode all day long.
Belly Fat Loss Tips #27:
Watch what you eat. Record details meticulously in a food diary. This helps you measure exactly how much of each type of food you eat. An online food tracker or weight loss calculator can help you track calorie counts. Exercise and activity levels can also be monitored with smartphone apps.
Belly Fat Loss Tips #28:
Record Your Workouts
Preparation and planning are an integral part of any successful fat loss campaign. Without clarity in thought and plan, your efforts at weight loss are doomed to fail. You have to set a higher priority on activities that improve health. If you document workout details, you are 30% more likely to continue with them. So write down workout times on a calendar or log book.
Belly Fat Loss Tips #29:
Have readymade snacks that are nutritious and filling. This helps avoid the temptation to reach out for unhealthier alternatives when you’re feeling peckish. Be prepared for getting stuck in traffic jams, working late in the office, or other delays and distractions that interfere with keeping regular mealtimes. Snack packs with granola and protein bars, nuts, dried fruits, turkey jerky and high protein foods are effective at losing belly fat.
Belly Fat Loss Tips #30:
Drink Plenty of Water
Water is important to regulate your metabolism and optimize fat burning. Drink 8 glasses of water every day to help your body function more efficiently.
Belly Fat Loss Tips #31:
Alcohol In Moderation
Too much alcohol helps you gain belly fat. In a study of 2,000 people, the group that drank daily but limited itself to one drink only had less belly fat than the other which consumed more alcohol. It helps to picture a bottle of wine as a stack of cookies. Both are converted in your body into fat stores. So consume in moderation.
Belly Fat Loss Tips #32:
Give Up Fruit Juice
Almost every packaged fruit juice brand contains extra sugar. A serving of apple juice has 25 grams of sugar, of which half is fructose. The extra calories are often stored as belly fat. So drink water instead of fruit juice. Unsweetened iced tea or sparkling water with a wedge of lemon are also good alternatives.
Belly Fat Loss Tips #33:
Apple Cider Vinegar Burns Fat
Among the impressive health benefits you’ll get from taking 1 tablespoon of apple cider vinegar are lower blood sugar and loss of belly fat. In a study of obese men who took apple cider vinegar for 12 weeks, the average belly fat loss was half inch.
Belly Fat Loss Tips #34:
Drink Green Tea
Rich in the catechin EGCG, a potent fat burner, green tea is extremely effective in losing belly fat. When drinking green tea is combined with aerobic exercise, the effect is even better. The recommended daily dose is 625 mg., which can be obtained from 2 cups of green tea.
Belly Fat Loss Tips #35:
Reduce Your Stress Level
If you feel stressed or worked up, sit quietly with eyes closed and take long, deep breaths for a few minutes. It will relax you instantly and lower blood levels of the stress hormone cortisol, which is responsible for building up belly fat.
Belly Fat Loss Tips #36:
Maybe the idea of sitting quietly for more than 5 minutes without any activity or engagement is unsettling. But there’s no denying the health benefits of such meditation on a regular basis. It will help boost your fat burning capacity and reduce stress levels remarkably fast.
Belly Fat Loss Tips #37:
Get Enough Sleep
There’s no dispute over the fact that 7 to 8 hours of sleep every night helps improve health, reduce stress and lowers belly fat. In an extended study of almost 68,000 women, those who slept less than 5 hours were more prone to put on weight than others who got enough sleep. Just as important as the duration of sleep is how deep and restful it is.
Belly Fat Loss Tips #38:
Don’t Sleep Late
Some people catch up on lost sleep by waking up late on holidays and weekends. Such chaotic sleep habits mess with your internal biological clock and results in the release of fat-storing hormones like cortisol. In a study from Brigham Young University, women who were regular in sleep patterns, waking up and going to be at the same time, had lesser belly fat.
Which is the best fat loss supplement to lose weight and gain muscle? An analysis of a large slice of available fat loss supplements on the market led to this shortlist of the very best ones.
You can lose weight in many different ways. There are pills and diets, exercises and supplements, even surgical operations that help with fat loss. They work through some common mechanisms:
* Reduce appetite – so you’ll feel full and eat less
* Reduce absorption – so what you eat won’t be stored as fat
* Increase fat burning – so you’ll melt away fat deposits
Most of the conventional approaches take time and discipline to achieve weight loss. A combination of eating discipline, exercise and dieting is what works best. Fat burning weight loss pills are sometimes used in addition. They help speed up fat loss and give better results.
You’ll learn about the best fat loss supplement and fat burners that work effectively and safely to control your weight and improve your health. Let’s dive right in.
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Don’t use the information or services on this Site to diagnose or treat any health issues or for prescription of any medication or other treatment. You should always consult with your healthcare professional and read information provided by the fat loss supplement product manufacturers and any product label or packaging, prior to using any medication, nutritional, herbal or homeopathic product or before beginning any exercise or diet program or starting any treatment for a health issue.
Best Fat Loss Supplement #1: Garcinia Cambogia Extract
Ever since the supplement was featured on the Dr.Oz show in 2012, it has gained popularity around the world. Garcinia Cambogia is a little pumpkin-shaped green fruit whose skin is rich in hydroxycitric acid (HCA), the active ingredient that is extracted and sold as a diet pill.
Garcinia Cambogia Extract causes inhibition of citrate lyase, an enzyme that converts carbohydrates into fat. Further, by increasing blood levels of serotonin it creates a feeling of satiety which reduces appetite so that you’ll eat less and avoid cravings.
Among many studies that document the effectiveness of Garcinia Cambogia Extract in fat loss is one that was featured on Dr.Oz where 60 obese individuals took it (along with a 1200 calorie/day diet) for 8 weeks and lost, on average, 14 lbs. A control group was given a placebo and only lost 6.1 lbs over the same period.
No significant side effects have been reported with the use of Garcinia Cambogia Extract as a fat loss supplement except mild digestive trouble and headaches. So, while the weight loss is only modest, the supplement is relatively safe and popular for that reason.
Best Fat Loss Supplement #2: Hydroxycut Hardcore Elite
Hydroxycut Hardcore Elite is one of the best fat loss supplements with a worldwide market. The ingredients in it target diverse aspects like metabolic rate, body heat generation and energy storage, that collectively boost your body’s fat burning capacity.
Hydroxycut contains a high dose of caffeine, green coffee bean extract (Canephora robusta), Yohimbine, L-theanine and other plant extracts that help with fat loss. Caffeine is definitely the most potent of these, boosting the metabolic rate by 3-11% and fat burning by 10-29%. Each serving of the supplement contains 270 mg of anhydrous caffeine, which is the equivalent of drinking 2 to 3 cups of coffee.
Combined with moderate exercise and reasonable dietary modifications, this can be very effective for fat loss. In one study, Hydroxycut Hardcore Elite reduced weight by 21 lbs in 12 weeks in a group of volunteers, while a comparison group taking a placebo only lost 1.8 lbs. However, this was a short-lived reduction that stabilized over months as tolerance builds up to caffeine.
As a fat loss supplement, Hydroxycut is unsuitable for people with caffeine sensitivity as it can cause anxiety, tremors, irritability, nausea and diarrhea. Stick to the recommended dosage to avoid health hazards.
Hydroxycut Hardcore Elite is manufactured by MuscleTech, a company that has served fitness experts for over 20 years and earned a reputation for quality and integrity.
Orlistat is a pharmaceutical product that’s sold in a stronger formulation as the prescription drug Xenical. It’s also available over the counter under the tradename Alli.
Orlistat (Alli) is a fat loss supplement that works by preventing fat absorption in the gut by blocking the action of an enzyme called lipase. This results in nearly 25% of fat in the diet passing through without being absorbed by your body. Orlistat is effective for fat loss, with a review indicating that it brings down weight by an average of 6 lbs.
As an incidental benefit, Orlistat (Alli) helps lower the risk of high blood pressure and type 2 diabetes in nearly 4 out of 10 people taking it. The effect is greater when combined with a low calorie diet and a regular exercise program.
The fat loss supplement carries the risk of multiple digestive side effects like loose stools, flatulence, diarrhea and loose stools. Because it interferes with fat absorption, you may require supplementation of fat soluble vitamins A, D, E and K.
Best Fat Loss Supplement #4: Conjugated Linoleic Acid (CLA)
A trans-fat of the healthier kind, Conjugated Linoleic Acid (CLA) is a natural ingredient of food like butter and cheese. As a fat loss supplement, it works by lowering appetite while simultaneously helping burn fat and breakdown body stores.
CLA produces less dramatic fat loss, with a review of 18 published scientific studies revealing that the average loss was just 0.2 lbs in a week over a 6 month period. Increasing the dose or frequency of CLA supplements does not have much effect on this.
The reason for the modest results observed is probably linked to the way CLA helps achieve fat loss. By breaking down fat cells, CLA makes fatty acids available for your body to burn as fuel during exercise. But if you don’t exercise, you won’t burn all that fat or lose weight.
Conjugated Linoleic Acid (CLA) may cause digestive side effects, and over the long term, potentially even a few more serious problems.
An ingredient in many other fat loss supplements, Green Tea Extract is a popular and inexpensive way to lose weight. In fact, it is a popular favorite with college students on a tight budget who can enjoy the fat burner effect for just pennies a day.
Green tea extract is rich in compounds called catechins. One of them is an anti-oxidant called epigallocatechin gallate (EGCG) that helps burn fat by increasing norepinephrine activity. It does this by blocking its breakdown, which leads to a higher metabolic rate and faster fat burning. This makes green tea extract especially effective at melting away belly fat.
Generally well tolerated, green tea extract may cause minor side effects in caffeine-sensitive individuals. However, the benefits of drinking green tea usually far outweigh them.
A combination of 200 to 400 mg of anhydrous caffeine and 500 to 1,000 mg of green tea extract taken once in the morning and an hour before working out can be very effective at achieving fat loss.
Best Fat Loss Supplement #6: Evlution Nutrition Trans4orm
Evlution Nutrition Trans4orm is a fat loss supplement that’s touted as a complete multistage thermogenic that helps with fat loss, improved energy and better focus. It reduces hunger and cravings while simultaneously boosting your metabolism to burn off fat more effectively.
Among its ingredients are:
* green tea extract, rich in EGCG
* l-tyrosine, a key amino acid that boosts energy
* natural caffeine, for better mental focus and fat burning
* choline bitartrate, which enhances muscle activity and mental agility
* coleus extract, containing forskolin, a fat burner
* teacrine, a mood enhancer
* alpha-glycerylphosphorylcholine power, as a choline source
* yohimbine extract, another fat burning supplement
* hyperzia serrata extract
* vitamin B complex, for cellular nutrition
The fat loss supplement formulation is engineered scientifically to deliver every nutritional ingredient necessary to improve focus, raise energy levels and burn fat.
Just as with any other fat loss supplement, and more so with one that includes so many diverse ingredients, be sure that you always carefully read labels, study warnings, and follow directions before using or consuming the product.
Shred Jym Shred is a proprietary fat loss supplement formulated by Mr.Stoppani, a well known nutritionist and bodybuilding trainer, who is popular for his effective fat burning formula.
Shred Jym is tailored specifically for those who want to gain muscle while losing fat. It has ingredients that do not overstimulate your metabolism, but fit nicely into a bodybuilding workout routine.
The primary fat burner components are caffeine, green tea extract, acetyl L-carnitine, L-tyrosine, Cayenne pepper extract and synephrine. This also delivers a mild energy boost, though not as big as other alternatives like Roxylean.
Fat loss is achieved in 3 ways –
1. by breakdown of fat calls that releases fatty acids stored inside them
2. enhanced transport of these fatty acids into mitochondria, and
3. raised metabolic rate that burns off this fat as fuel for generating energy
By addressing all of these components, Jym Shred Jym acts as an effective fat loss supplement and is better than just a diet or workout alone. When you combine this with an exercise program that also cranks up your energy needs, Shred Jym will become even better at melting away fat. It stokes your metabolic fire and keeps it simmering for hours after your workout has ended!
Taking the supplement in the correct dosage is important. While it is a minor inconvenience to swallow 4 pills at a time, there’s good reason – it ensures that each serving delivers 2,750 mg of the active fat loss ingredients.
Cellucor Super HD is among the best fat loss supplements on the market and also the most popular. You’ll experience near-instant changes after taking it – increased energy, faster metabolism and better focus. Its ingredients are multiple and varied, including dandelion root extract, green tea extract, blue whiting, cayenne, tyrosine, rhodiola root extract, yohimbine and others.
Cellucor Super HD is a thermogenic stimulant fat burner that increases your metabolic rate to naturally burn off more calories. It also delivers an impressive energy boost which helps you perk up when your energy level is flagging, get through a tough workout, or just “feel good” generally.
Many people have also reported an uplifting boost of ‘good energy’ after taking this supplement. The better focus and concentration that Cellucor Super HD delivers is another reason for its appeal.
Even if you’re just getting started with your diet and exercise, and want something to help burn the calories, Cellucor Super HD is a good option. An added advantage is the inbuilt appetite suppressant which helps you cut down on eating. With just 2 capsules to take every day, it is also very convenient.
Super HD has been manufactured since 2002 by Texas-based supplement maker Cellucor, a leading player in the fat loss supplement space with a range of other products including the flagship C4 pre-workout line.
So take your pick among this small collection of the best fat loss supplement formulations. Hopefully this has given you enough information to make your decision. We put a lot of thought and effort into our fat loss reviews, and this hunt for the best fat loss supplement was among the most challenging.
One last thing…
Will The Best Fat Loss Supplement Affect Your Sleep?
Fat burners sometimes cause sleeping problems. Ideally, you’ll take fat loss supplements in the morning because the energy boost it delivers might keep you up at night if taken later in the day.
So think of 3 p.m. as a deadline beyond which you shouldn’t take fat burners. Or you can opt for a stimulant-free fat loss supplement.
To lose weight you should not only eat healthy but also know the fat loss foods to avoid. And the list is long. While fat burning foods will help you get rid of belly fat, there are others that slow down your metabolism and pile on more fat. Here are the usual culprits.
The list of fat loss foods to avoid sometimes seems to include everything that you want to eat!
But, no. With some common sense precautions you can avoid the worst ones and still enjoy delicious meals and snacks as you burn off fat.
So what are some foods you should never eat?
Some foods like coconut oil, eggs and yoghurt help lose fat by boosting metabolism. Others like processed junk foods loaded with calories will only put on more fat. Whenever you’re unsure, check the food label. Be especially watchful for added sugar and deceptive claims of health benefits.
Apart from being aware of these fat loss foods to avoid, also keep track of serving sizes. Even healthy foods like cheese and nuts are calorie-loaded and eating too much of them can add on extra pounds. Let’s look at some of the foods to avoid if you want to lose weight.
Fat Loss Foods To Avoid
1. Sugary Drinks and Sodas
Sodas and drinks with added sugar are unhealthy and make you gain weight. A can of soda has as many calories as two candy bars! These drinks are high in “empty calories”, with no nutritional value and are not filling. So you continue to feel hungry and eat more. Your body turns to sugar for its energy needs, preserving fat stores in your body.
2. Diet Soda
“But… diet soda is okay, right?” Wrong!
There’s a good reason why diet soda is on your list of fat loss foods to avoid. It, too, has zero nutritive value. And even if it doesn’t have sugar, the artificial sweeteners that lend it flavor will wreak havoc with your weight, mess with your fat metabolism, and pile on extra pounds. It will also boost food cravings and you’ll tend to eat more.
3. Fruit Juices
Buying cartons or cans of fruit juice off a supermarket shelf is a recipe for gaining weight! Packaged fruit juices are highly processed and always contain extra sugar. Most brands have no fiber or nutrients either. Fresh squeezed fruit juice (without added sugar) or whole fruit is a better alternative if you want to lose fat.
4. Green Juices
There’s nothing magical about “green” juices that makes them healthy. Some green juices actually contain more sugar to mask the natural flavor or enhance taste. The healthy green juices are vegetable based and have no extra sugar. Use lemon or ginger to reduce the bitterness. Limit yourself to a glass or two. Less is more!
Homemade with the right ingredients, smoothies are healthy and help fat loss. But it’s easy to load them with calories, fat and carbs. Smoothies made from full-fat milk with nut butter, ice cream or sugar are definitely near the top of fat loss foods to avoid. Make your smoothies with a yoghurt base and add protein powder, fresh fruit and raw vegetables to keep it a healthy, nourishing drink.
6. Alcohol (Especially Beer)
Not all alcohol is bad for fat loss, but in general, drinking gives you more calories than other carbs or protein-rich food. Each gram of alcohol provides 7 calories. And your body prefers burning alcohol for energy before moving on to other sources like belly fat.
Beer is particularly effective at putting on weight. Just look around at all the beer-bellies! A small amount of wine is allowed as part of many fat loss diet programs. In moderation, even other kinds of alcohol aren’t harmful.
7. Sweetened Tea
While herbal or green tea is a great alternative to sugary fruit juices or soda, sweetened iced tea is as bad as its calorie-loaded cousins. The anti-oxidant and stimulant advantages of sweet tea are outweighed by the empty sugar-calories it brings along for the ride. Get used to drinking black tea with a lemon twist for flavor and streamline your weight loss journey.
8. Coffee Drinks
It’s true that caffeine in coffee can speed up your metabolism and encourage burning fat stores. But special coffee drinks that are made by adding extra ingredients like cream, ice cream, sugar, chocolate syrup and more can completely negate this benefit – and in fact worsen your weight problem. If you want to drink coffee to help lose weight, stick with black coffee without sugar, creamer or other add-ons. Put all other kinds of coffee drinks on your list of fat loss foods to avoid.
Full-fat milk contains more fat and cholesterol than other kinds. Choose skimmed milk to enjoy all the goodness of milk without extra calories or fat.
10. Ice Cream
Tasty but unhealthy, ice cream is rich in both calories and sugar. An occasional scoop (or even two!) won’t harm you. But if you eat ice cream by the tub, be prepared to see those love handles around your waist get bigger! Of course, you can enjoy a tasty dessert without these drawbacks by making your own ice cream with yoghurt, fruit, and only little sugar.
11. Flavored Yoghurt
Is yoghurt a fat burning food, or not? It sounds confusing, because Greek yoghurt is often recommended as a healthy ingredient in many fat loss diets. What makes flavored yoghurt one of the fat loss foods to avoid is the 30 grams of sugar per serving that it contains. Instead add a few berries or a spoonful of honey to Greek yoghurt.
It is popularly believe that margarine is healthier than butter. It’s not. Margarine has plenty of unhealthy trans fat and provides no nutritive value whatsoever. It’s truly among fat loss foods to avoid.
13. Nut Butters
The problem with nut butter is that most brands contain added sugar and fructose corn syrup which adds to your calorie intake. Also, nuts are rich in fat, and it’s harder to control portion sizes when spreading peanut butter on your sandwich or pastry. Calories add up quickly and you end up gaining weight.
Fat Loss Foods To Avoid
14. Candy Bars
“Eat chocolate and lose weight” says a popular Internet meme. It’s appealing and attractive. It’s also NOT true. Candy bars are extremely bad for fat loss. They are rich in sugar, oils, flour and low in nutrients. Even small candy bars contain a few hundred calories. If you crave a snack, stick to whole fruit or nuts.
15. Energy Bars
Granola and energy bars aren’t that different from candy bars! Loaded with sugar to deliver an energy boost, each bar adds 300 to 500 calories to your intake. That’s going to be tough to burn off, even with a hectic workout.
16. Pastries and Cakes
Though complex carbohydrates are digested gradually, your cookies, cakes and pastries come loaded with sugar, flour and trans-fat that ultimately is harmful to your body. They are also not filling, which leads to eating more than you should.
Baked potatoes are good. Fried and as chips, not so good. Not only are they loaded with calories, they’re also deep fried in oil and addictively tasty – which makes them extremely hard to resist. Some research suggests chips and fries are the most fattening foods of all.
18. Microwave Popcorn
Greasy, processed and loaded with sodium and fat, microwave popcorn is definitely a fat loss food to avoid. Air popped or cooked on a stove, however, popcorn is a delicious and healthy snack that’s rich in anti-oxidants and fiber.
Fat Loss Foods To Avoid
19. White Bread
White bread is refined, contains extra sugar and has a high glycemic index. This leads to spikes in your blood glucose level shortly after eating, and a later dip that leaves you hungrier – and craving more food.
Bagels are worse, with each containing the equivalent in carbs of 6 slices of white bread. Think you’re going to lose fat eating that?
21. Multigrain Bread
Apparently healthier, some brands of multigrain bread can be just as bad as white bread – unless it’s made of whole grain. Be sure to check.
How is pizza bad for weight loss? Let’s count the ways. High calories. Refined flour. Processed meat. Easy to overeat. Want more? If you crave pizza, choose homemade ones with healthy ingredients.
Made from highly processed wheat that’s devoid of any fiber, regular pasta is quickly digested – and leaves you hungry only hours after your meal. Whole grain pasta is a better option as it digests slowly and you’ll eat less of it.
24. Chicken Cutlets
Chicken is an excellent fat loss food – but when you mix in bread and deep fry it in oil, it becomes one of the fat loss foods to avoid. The extra calories and fat cause you to gain weight and increase blood cholesterol levels as well.
Fat Loss Foods To Avoid
25. High Sugar Cereal
Cereals are a great way to get your day going. But many brands are sugar-loaded and will give you a glucose-high followed by intense hunger a few hours later. Worse, research suggests that when you buy them in value-pack sized boxes, you tend to overeat by as much as 22%.
26. White Rice
Like many other cereals, processed white rice has no fiber and the vitamins, minerals and anti-oxidants from its husk have been polished away. The high glycemic index leads to shorter satiety and craving for food soon after eating. Brown rice is a better option for fat loss.
Though widely promoted as ‘health food’, granola is laced with sugar and extra fat. It delivers an energy punch for breakfast, but one that fades rapidly over the day. The calorie load you’ll get from eating enough to fill your belly will inevitably lead to weight gain.
Fat Loss Foods To Avoid Category
SAUCE, SYRUP, & DRESSING
28. Sugary Syrup
Stop reaching out automatically for that bottle of syrup to pour over your pancakes or muffins. Remember the fructose-rich, nutrient-devoid liquid turns into rolls of fat around your tummy.
Delicious to smother over cakes, cookies and donuts, frosting is rich in sugar and calories – which means you won’t lose weight. Just another fat loss food to avoid.
30. Fat-free Salad Dressing
Labels can be misleading. Sure, your salad dressing may not contain fat – but it does have sugar. Quite a lot of it, actually. So while your salad will be low in calories, your dressing makes up for it!
31. Seasoning Salts
A maximum sodium intake of 2.3 grams per day is what the USFDA recommends. But seasoning used in many processed foods is high in salt as well as calories. Read food labels carefully.
32. Soy Sauce
This low-calorie sauce is loaded with sodium and can leave you feeling bloated. Go light on it.
33. Coffee Creamer
Coffee tastes bitter and strong. Drink it that way, and you’ll be fine. But when you add creamer and milk to each cup, you’re stoking up on extra calories which will make you fat.
Fat Loss Foods To Avoid
FRUITS, VEGETABLES & SALADS
Some raw vegetables contain chemicals that prevent iodine absorption and lead to low thyroid hormone levels. Vegetables like cabbage and broccoli, pine nuts and canola oil are examples. Put these among your fat loss foods to avoid eating raw.
Cabbage alone can lower weight. With all the mayonnaise added in coleslaw, you’ll be lucky not to put on any! Even a small serving can add 250 calories to your intake. Beware!
36. Caesar Salad
Creamy dressings and cheese turn a healthy fat loss salad into a calorie-trap. Use vinaigrette dressings instead, and make fresh vegetable salads with tomatoes, peppers and cucumber.
37. Dried Fruit
Dessicated dry fruit is usually sweetened by adding sugar, making it calorie-dense and therefore a fat loss food to avoid. It’s easy to pop a handful of raisins into your mouth… and also harmful to your weight loss dreams.
38. Tropical Fruits
Generally speaking, fruits are good for fat loss. But some sweet tropical fruits like mangoes and pineapple are better avoided when you’re trying to get rid of stubborn belly fat.
There… 38 foods to avoid if you’re looking to lose fat.
So the next time someone asks, “How can I reduce belly fat?” you know what to tell them! And be sure to stay away from these fat loss foods to avoid when you want to melt away those extra pounds of fat!
The best fat loss diet plans result in a personal transformation that completely alters your lifestyle, develops healthy habits and burns off fat while building muscle.
Before talking about the best fat loss diet plans, let me emphasize that the stress is on “plans” than on “diet”. In other words, don’t obsess over fat loss diets because most of the popular ones lack in nutritional value, or are so complicated, you won’t stick with them beyond a week or two!
Worse, they are completely ineffective at keeping fat off in the long term.
So let’s focus more on tips, principles and workouts that will become a part of your fat loss diet plans and help you effectively melt away extra fat from your belly, thighs, hips and other areas.
The idea is to give you a simple strategy to eat and exercise to lose fat. That’s it. It doesn’t matter if you’re trying to lose weight for the very first time, or haven’t seen results from a weight loss program you’ve been trying for a while.
Fat Loss Diet Plans Aren’t About Dieting At All
Popular fat loss diet plans focus almost exclusively on what you eat. That really isn’t the point. What really matters is developing better eating habits. Ones that will alter your lifestyle and way of thinking about food, so that you won’t end up feeling deprived and tortured by your fat loss diet – but see eating healthy as a way of life!
Many fat loss diet plans are based upon poor nutritional concepts. (Of course, there are exceptions like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan“ which is completely scientific and practical, but those are few and far between).
Here’s what typically happens.
* You enthusiastically begin a complicated diet program
* You stick with it, even though it’s tough
* You don’t see the results you expected
* You suffer side-effects of poor nutritional balance
* You give up and return to eating habits that put on extra weight to begin with
To be effective and really burn fat and keep it off, your fat loss diet plan should bring about behavior and attitude changes that turn you into a different person. That isn’t easy, instant or quick… but it definitely is possible.
What Do Your Comprehensive Fat Loss Diet Plans Change?
The best fat loss plans impact important aspects of your health and lifestyle. You will:
* make healthy habits a part of your routine
* alter your eating patterns
* improve your activity levels
* dramatically decrease sugar/carbs and fat intake
And what will you eat instead of a high carb diet?
* larger quantities of protein
* modest amounts of complex carbs (that are digested more slowly)
* low fat meals
All of this will be broken down into 5 to 6 small meals spread over your day, rather than being concentrated into 3 large meals.
In addition, you will concentrate on burning off more calories than you consume, which is best done by including aerobic exercises in your daily routine.
It All Begins With Understanding
The success or failure of your fat loss diet plans depend upon how well you understand food and eating, as well as exercise and workouts. Junk food and processed food is responsible for the modern obesity epidemic, and sadly, most people who consume these empty, unhealthy calories are not even aware of the health hazards and fitness pitfalls they cause.
The purpose of food is to meet your body’s energy and nutrient requirements. That is the primary reason you eat. Not for taste or entertainment or social interaction – though those are nice accessory features of eating.
You need certain quantities of the 3 major groups of food:
* Carbohydrate (or carbs)
All these macro nutrients have a part to play in keeping you alive, active and healthy.
Protein: You need protein in your diet daily, to maintain the structure of your muscles and other organs. Proteins (and their component amino acids) are like the building blocks of your body.
Carbohydrates: Carbs (especially glucose, which comes from sugar and starch) serve as the fuel for your body, to keep you warm, help you move around, and even think. The thing most people don’t know is that when you eat more carbs than your body needs for these activities, the excess amount is stored as fat!
Fat: There are several different types of fat, both good and bad. Too many unhealthy food items contain ‘bad’ fat (trans-fat, saturated fat). Choosing the right kind of food to eat avoids the problem of bad fat accumulating in your body.
Steps In Your Fat Loss Diet Plans
1. Set Fat Loss Goals:
Decide how much fat you want to lose. Determine your body fat percentage. Calculate your calorie needs every day. There are fat loss calculators to help you do this easily.
Once you know how much the difference between your ideal body fat and the actual number is, you’ll realize how much fat you need to get rid of.
2. Plan Your Fat Loss Diet:
Broadly, outline your dietary requirements of macro nutrients. A typical breakup would be:
On days you plan an intense workout, your carbohydrate intake should be higher to provide energy for your body to exercise.
3. Pick The Foods To Eat:
Under each category of macro nutrients, make out a list of food items that you can eat. This will help you easily plan meals and choose recipes to cook – without too much thought or anxiety.
* Lean red meat
Don’t eat processed meat or high-fat dairy products.
* Whole grain
* Brown rice
* Sweet potato
Don’t eat pastries, cakes, cookies, white bread or sugary drinks and soda.
Don’t eat high-fat meats, deep fried food or butter.
4. Make Meal Plans:
There are many fat loss diet plans you can model or copy. It helps if you can draw up plans for the entire week so that you won’t waste any time on it once you start working on your fat loss plan.
The key principle in your meal plan is to limit yourself within your daily calorie requirement. It doesn’t matter if it isn’t exactly the same every day, just so long as you don’t go over the limit.
On days when you will workout, make sure to add a bit of extra energy. A creatine drink or protein milkshake immediately before or after an exercise session can help build muscle and enhance fat loss.
5. Prepare Your Exercise Schedule:
An important part of your fat loss diet plans is a workout schedule that combines strength training with aerobic exercise so that you burn off calories while building muscle.
There are several workout routines for fat loss diet plans that you can copy or adapt to suit your needs. Weights training exercises like barbell bench presses, dumbbell flies, deadlifts, squats, crunches and pulldowns can be combined with cardio exercises on alternate days.