5 Proven Ways To Lose More Fat In Less Time

February 20th, 2010 | by admin |

If you’re looking to lose some unwanted body fat, this article will show you 5 simple, proven ways to shed more fat in less time.

1. Drink more water throughout the day

Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water.

Drinking water will also help you feel more full throughout the day, so you’re less likely to be hungry and less likely to snack.

One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you’ll eat less during your meal.

Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water.

2. Eat five to six smaller meals each day

This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker.

Eating one or two larger meals each day will cause your metabolism to slow down. If it’s not presented with food more often, it doesn’t burn through it as fast.

Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn’t sure when it’s going to get its next meal, so it conserves stored fat to use in case of future calorie needs.

Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).

Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads, vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish.

3. Do three to four cardiovascular workouts each week

This is how you’ll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you’ll burn more calories throughout the day, even while resting.

30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.

Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.

4. Weight train three to four times a week

Weight training will not burn a sufficient amount of fat while you’re doing it. Weight training will help you burn more calories and fat in the future.

When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you’re at rest, even sleeping, you’ll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose.

That’s why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result.

5. Begin to slowly reduce your calorie intake

In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat.

Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments.

Instead, use spices or low-calories sauces to add flavor to your food.

As you reduce your daily calories, begin to observe in the mirror what effect it’s having on your body composition. This will help you decide whether or not you should reduce your calories again or if you’re making progress where you are.

If you don’t see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.

This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you’ll also stop adding lean muscle tissue.

Over time, you’ll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue.

There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you’ll begin to see positive changes in the mirror.

Nicky Pilkington
http://www.articlesbase.com/health-articles/5-proven-ways-to-lose-more-fat-in-less-time-11260.html

  1. 7 Responses to “5 Proven Ways To Lose More Fat In Less Time”

  2. By FS Smith on Feb 20, 2010 | Reply

    Recruiter told me I have a 18 month waiver wait? Who can I contact to help? please…?
    My uncle is a Col. with the National Guard ad wrote me a letter of recommendation. Heres a letter I wrote ;

    To Whom this may Concern

    I am sincerely asking for one shot one opportunity to be all I can be. I have made mistakes but I believe everyone does some more grave than others. I do not believe mine were those grave ones but mere childish dumb decisions I did not think through. I am 19 years old and have had a real rough life, all I am asking for is one chance to better myself. I have done all the research I can possibly do on the US Army, and not one thing displeases me. I have scored a sixty one on the asvab pretest and a sixty on the asvab without studying. I am a high school graduate with a diploma. I would go through basic training over and over again just to prove myself. In conclusion;

    Sir I am tiring to enter our country’s service as my great grandparents my grandfathers and my uncles have. My forefathers have obtained special forces and other great deeds, my uncle is a colonel in the U.S National Guard. My father who did not have a father figure was shot and killed when I was only seven. I did not have a father figure to help lead me towards the right path, and at that time is when my spiral began. I had a fantasy to be an image of what I heard and believed my father to be. Now I realize I should have thought more of what my father would have wanted me to be.

    My mother was in and out of abusive relationships, and while I was growing up and I found myself mad at everything. At that time I fell into a bad scene and environment and thought of the wrong ideas as fun and exciting. Out of that I’ve got juvenile detention time and time in the county jail also a little girl who I love and whose mother I am taking to court for visitation.

    Since then however as of my seventeenth birthday I have found side jobs and people in a non-profit catholic organization to help me turn my life around. I have fallen a few times, but sir I do believe we all do.

    I am coming to you to ask for your forgiveness and of my city’s and country’s forgiveness. I have stayed out of trouble for a good time, and I do not leave my house unless I have a side job, work as security at concert and football events or of course church for fear of myself falling back into that lifestyle. I am really hoping there is some way you can help me.

    I wanted to join the US Army go active duty and hopefully go to the 82nd Airborne’s Infantry as a frontline protector of our country. I have made bad decisions in the past, and have been guided by the wrong influence.

    But now I really see what is what and wish for a chance to show and prove people of our nation can change and not all are career criminals or dead beat fathers or excuse makers as I may have been labeled. Sir I would love for the opportunity to be all I can be under your great command, I support this country and all it does it every way because I have seen many aspects of life this country has to offer good and bad.

    Sir I know your busy and probly get allot of these but I need your help. I have no other options in life that fits me. I always wanted to be an "Army Man" growing up, but somewhere along the way I lost that mindset and settled for something way less. Sir please I have realized my ways and I wish I could be given the ultimate chance of change and represent our country and all it stands for.

    I don’t wish or want to be a four or six year soldier. I want to be a career soldier, I want to be all I can be, I want to exceed all expectations of those who do or do not know me. I want to serve you and our country in the ultimate way I can, I want to honor those who went before my time serving and dieing for our nation to live and breathe on, I want to be part of something that is greater than people can imagine, I want to feel what my forefathers felt fighting on foreign soil to protect and uphold our American values. I want to feel what its like to be apart of something that loves you just as much as you love it.

    Sir I could go on but I won’t keep much of your time. I know you are a very busy man and there are many things that are greater than my own problems that need attending to. I only ask for a second chance at life that I will not throw away or waste as I have already done with my life. I feel I have somewhat been robbed of my life, of course at my own expense but I now realize my wrongs and only wish only for what is the right. Please sir please help me.

    Before I do however end this letter I would like to inform you I have been training my body and mind to be at the best and greatest potential. I am currently around 6’1”-6 ‘2” and roughly 160lbs. I have been jogging/running track, and lifting as I was taught my freshmen year of high school in our outstanding state and nationwide known football team and wrestling squad. Both I played as a varsity member.(Football on a freshmen level, wrestling on the senior level.) I know I

  3. By Sean on Feb 20, 2010 | Reply

    No one is going to read all of this.
    References :

  4. By Dennis F on Feb 20, 2010 | Reply

    It is WAY too long. Should not be more than one typed page. Any more than that and no one is going to bother reading it.
    I got bored by the second paragraph when it started to sound like you were making excuses instead of truly accepting responsibility.
    The services are not processing any Moral Waivers at this time.
    They have plenty of fully qualified applicants. You will just have to wait and maybe they will have room down the road.
    References :
    Retired AF SNCO.

  5. By luvinsuzie on Feb 20, 2010 | Reply

    First and foremost…. you start rambling immediately after the first paragraph…

    Second… NO ONE wants to see a sympathy case through the enlistment process…..

    And finally…. an 18 month waiting period is NOT waiverable…. it is what it is… no high ranking uncle congressman or senator can get you around that..
    References :
    I’m a Navy Recruiter

  6. By Yak Rider on Feb 20, 2010 | Reply

    Way, way too long. In the military you need to learn to make "bullet points." These are short and direct statements. Say everything you need to say on one page.

    Keep this quote by Abigail Adams in mind when you write….. "We have too many high sounding words, and too few actions that correspond with them." — Abigail Adams
    References :

  7. By RouiannE on Feb 20, 2010 | Reply

    …. i dont understand one thing except you want to be the best you can be… you made some mistakes and… something about being the best you can be..again.. and again….

    hmmm… all i can say is..

    the army has the luxury of choosing the best that IS ALREADY because of the economy. they have the luxury because people with bachelors, masters and people with spotless records (medical, psychiatric and professional) are signing up left & right… so if the waiver they gave you says … 18 months… WAIT 18 MONTHS… go into the army with a vengeance… and succeed…
    References :

  8. By Ray on Feb 20, 2010 | Reply

    You include this letter, but you don’t include the relevant facts:

    What did you do? (Or the letter was so long that I missed it)

    What was the final legal disposition?

    Are you on probation? When do you get off probation?

    Then we can look up waiting periods for corresponding charges.

    The 18 month waiting period cannot be bent and there is nothing you can do short of a presidential pardon to make it go away. Time to man up and live with the consequences.
    References :

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