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
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 with dieting.
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
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 65:2663-2677,1999.)
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,
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 1992;55:934)
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 use phosphates.
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