16 Ways to Burn Stubborn Body Fat
Eat less ... lose weight?!? Here's the other stuff you can do to get leaner.
1) Donâ€™t diet to extremes. Reducing calories by 15-20% a day will almost
exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue
and fat. Muscle drives the metabolism â€“ calorie burning. If youâ€™re currently eating
3000 calories, reduce to 2400-2550, but do so according to smart guidelines like
those laid out in The Living Health Weight Loss Audio.
2) Graze all day. Professional athletes and models eat all day long yet keep
their total calories under control. The grazing method, 5-6 small meals, elevates
the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week
period, that increase can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat â€“ are equal in their efficiency
to be stored as body fat, but protein exerts a greater metabolic boosting effect
than carbs or dietary fat. When calories drop, protein saves muscle which helps
keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they
can stimulate fat storage. Following a modified low carb diet â€“ staggering your
carbohydrate intake is one of the most effective ways to jump start your metabolism
and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living
Health Audio Program.)
5) Go Backward. One reason fat loss comes to a halt; the body downgrades
its metabolism to meet its dwindling intake of calories. The solution: dramatically
increase your calorie intake once every 2-3 weeks. The one day splurge â€œre-setsâ€
the metabolism by restoring thyroid levels, the calorie burning hormone that declines
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely
to be stored as body fat so focus on lean proteins and fiber based vegetables like
broccoli, cauliflower and salad fixings. The lone exception: if you train late at
night and your goal is to build muscle mass, youâ€™ll need the carbs to replenish
glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty
acids found in salmon, trout and sardines may promote speedier fat loss. One study
revealed dieters who ate fish on a daily basis lost more weight than those who ate
fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes
contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic
Branch of the Nervous system. Spiking your chicken dishes with red might be a small
benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local
health food store. (Journal of Nutrition 116:1272-1278, 1986.)
9) Donâ€™t Be Cardio Crazy! Radically reducing calories slows the metabolism
short circuiting fat loss. Same is true with radical caloric expenditure. You know:
2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in
muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions
a week, 30 â€“ 45 minutes at a clip and maintain a high level of intensity.
10) Separate Cardio From Weight Training. What happens when you do cardio
first and follow it up with weight training? You donâ€™t build as much muscle density.
How about cardio after training? You risk overtraining and the negative hormonal
milieu that can stifle the metabolic rate. The best scenario; hit the cardio in
the morning â€“ on an empty stomach â€“ get in a few meals and return to the gym later
in the day to build muscle density.
11) Serotonin Control. Serotonin is a brain chemical that helps controls
hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J.
Wurtman, â€œBrain serotonin, carbohydrate-craving, obesity, and depression.â€ Advances
in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop;
smaller, more frequent meals.
12) Garlic Chicken! Mother Earthâ€™s flavor enhancer stimulates adrenaline
and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located
in metabolically active â€œbrown fatâ€, increase calorie burning. Garlic also controls
cortisol levels which can supports muscle retention while dieting. For best results
use fresh raw garlic in your salads or on your other meals, but if you can't
handle raw garlic then use fresh bulbs in you cooking or give supplements a try.
(Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content
in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr
129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive,
hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci
13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin
gallate which have been shown to increase calorie burning. These special calorie
burning compounds help burn an extra 100 or-so calories a day, about equal to a
brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al.,
Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing
24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion
â€“ say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil,
some red meat, walnuts or cashews. The reason? Dietary fat can make the body more
effective in using and burning fat â€“ as long as calories and carbs remain under
control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad
Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr
15) Thyroid Support. Irony of Ironies. When you eat less and try to dump
body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories.
One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium
phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to
strict dieters yielded a 12-19% more elevated metabolism than dieters who did not
16) Write It Down. This one seems simple, but itâ€™s one of the most overlooked
tips in shedding fat. Dieters who record what they eat, meal by meal, day by day,
not only make better choices, but cheat less and eat fewer total calories. Writing
it down â€œkeeps you honestâ€ and is a tool for reminding you that getting lean is
a day by day process.
For Further Reading