Obesity is a serious business these days. Despite having more modern conveniences than ever before, American citizens are among the fattest in the world. We simply work longer hours, have easy access to terrible foods, and don’t exercise. I did a quick web search for “Fat Loss”, and there were over 400,000,000 results in less than one second. There is just tons of information available to us on the subject, but here is our list of 5 Quick Fat Loss Tips and Tricks that anyone can do.
Eat Healthy Fats Daily
By reducing the amount of carbohydrates in our body, and increasing the healthy fats we can increase our metabolism. Most people think the exact opposite is true, and try to eliminate fat from their diets. But, your body uses 3 primary sources for creating energy from the foods we eat; fats, protein, and carbohydrates. And, fats have nearly twice the energy potential that carbs have.
Keep Sugar Intake Below 20gms per Day
Did you know that there are 9 calories in a single serving 2.3 gm cube of sugar? The World Health Organization recommends healthy people keep their daily sugar intake below 25 gms. That doesn’t just include sodas and candy, but fruits and vegetables as well.
Now, here’s the scary part. The average American takes in more than 82 grams of sugar per day! That is around 328 calories extra per day. To put that in perspective, it would take you 20 minutes running on a treadmill at 6 mph to burn that many calories. By keeping your daily sugar intake under 20 grams per day, you can save 142 calories per day. 142 calories per day can lead to a little over 1 pound per month.
Only Eat Real Whole Foods
Food that comes from a box, bag, can, sack, or wrapper is not real food. It is chemicals…and they are not good for you. Period. They also tend to contain Trans Fats, which are horrible for people wanting to lose fat. Trans fats and other chemical preservatives are what makes food have a long shelf life. When you go to the grocery store, shop on the outside aisles. This is where the fresh and perishable foods are kept. Eat these…and only these to lose body fat.
Take in Less Than You Put Out
It takes roughly a 3,500 calorie deficit to lose 1 lb of body weight. The average American eats a 2,000 calorie diet every day. If you can cut 500 calories per day, you could leverage that into losing 1-2 lbs per week.
Drink 1/2 Your Body Weight in Water Every Day
Did you know that your metabolism lowers even if you are only 1% dehydrated? Our body needs water for so many important daily functions that we can’t really afford to not maintain appropriate hydration levels. Not only will you have a properly functioning metabolism if you drink plenty of water, but you’ll lose weight too. Recent studies show that people who drink water before they eat, on average consume up to 75 calories less. That doesn’t sound like very much, but consider that over 356 days that’s roughly 27,000 calories. Or, about 8 lbs per year!
Are you having trouble staying on track with your diet, fitness, and overall wellness? Please consider trying one of our Lifestyle Fitness Coaching programs. Contact Us now, we’d love to chat and see if we can help you.
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“Eating fewer calories than you burn will help you lose weight it s that simple,” Dr. Seltzer says. “But you need to know your patterns before you can make a plan.”