How to Lose Body Fat Fast

Losing weight is one of the most mentally and physically challenging things you will ever face. If you’re like the majority of people out there, you’ll probably also want to lose the weight fast. Firstly, let me remind you that fast weight loss is not always good for our health. Between the media and society, there appears to be this misunderstanding that slow weight loss is ineffective and implies you’re doing something wrong. Medically speaking, safe weight loss is approximately 10-15% of your body mass over a 12 month period. For a a 200 pound person that’s a mere 20 – 30 pounds of weight or 1.7 to 2.5 pounds of weight loss per month. This sort of figures would put most extreme dieters into tears, but in reality they are actually on target. Having pre-warned you of the normal rate to lose weight, there is some more enlightening information within this article. There are certainly ways, most importantly safe ways, that you can speed up your weight loss. Here are my secret tips on how you can lose body fat fast.

Fill up on low calorie meals

Did you know your stomach regulates how full it feels by three factors – the size of the meal, the temperature of the meal and the type of food you eat. Using this information, there are simple ways you can reduce your calorie intake but still feel full at each meal. Fill up on large volume, low calorie foods. This includes soups, stews and casseroles. Use low calorie ingredients such as celery, cabbage, peas, carrots and chicken stock. Eat more hot meals, as the heat stimulates sensors in your stomach that promote the sensation of feeling full. Choose foods that are more filling, such as high protein and fiber foods. These will keep you feeling fuller for longer.

Exercise on an empty stomach

Not everyone can tolerate exercising on an empty stomach, but if you can, this will really speed up your weight loss. When you rise in the morning, your body has completed a 7-9 hour fast. During this time your body has slowly switched to burning more fat stores while you sleep as it doesn’t have a readily available supply of carbohydrates. But we all know we that sleeping is not physically demanding so the overall calorie expenditure during your sleep is quite low. However, exercising first thing in the morning and on an empty stomach can help to carry on your fast and accelerate the amount of calories you burn from your fat stores.

Reduce sedentary time

Technology has made us more lazy then we have ever been. On average we spend 15-20 hours each day sitting or laying down. This sedentary time has a significant impact on our health and our body weight. Even people who exercise regularly but have too much sedentary time can find weight loss difficult. Reducing your sedentary time, in combination with your diet and exercise efforts, can significantly enhance your results. Reduce the amount of time you spend sitting, by standing or moving. These little and frequent bouts of energy expenditure all accumulate over time and will contribute to your weight loss.