Updated: Jun 3
Fat loss tips:
Lessen inflammation and aid weight loss by avoiding rancid oils. Oil that has been exposed to high temperatures or pressure (canola, safflower, peanut, sunflower oil). This oil is commonly found in French fries, pizza, chicken wings, mac ‘n’ cheese, trail mix ect. Replace with healthy oils such as coconut, extra-virgin oil, avocado, and macadamia nut oil.
Avoid constant stress (physical, psychological, or emotional)
Get proper amount of sleep- 7-9 hours per night. Getting less than 5 hours per night leads to insulin resistance, food cravings, and weight gain.
Engage in short, high-intensity interval training (HIIT) individuals who do HIIT lose more body fat than those who did long, and slow treadmill runs
Just move more. Weight loss requires an expenditure of energy greater than the intake of energy through diet. So, if sitting for 8 hours at the job, one hour of exercise will not be enough to burn through the breakfast, lunch, and dinner. Start incorporating movements throughout the day- few jumping jacks, stretches, getting up and walking for a few minutes….anything will count.
Modify and change up your routine. Your body gets adapted to whatever you’re doing now, and you see fewer gains. You will need to change up the type of exercises or even workout at a different time of day. It will put a brand new demand on your body which will yield better results. Changing up your routine every 4 weeks is a good rule.
The following is Ben Greenfield’s weight loss hack that he’s been practicing all year long for 20 years and swears by its infallibility for him and his clients. It is a 3-step fat-loss technique that you can easily incorporate in your morning routine.
Strike: drink a cup of coffee or green tea, both have to be consumed without sugar or cream or any other additives, it has to have no calories. This is to mobilize fatty acids and boost metabolic rate.
Stroll: right after you wake up, before you eat, before you do anything else, do a 10-40 min light aerobic session. This can include walking the dog, an easy yoga session, riding your bike….anything that’s light and easy, it won’t cause you to be exhausted but will jump-start fat burning.
Shiver: do a 2-5 min of exposure to anything cold. Including a cold shower/bath, jumping into a river or lake. This step helps with reducing the inflammation, shedding your belly fat and promote further capacity to burn fat.
Anne E. Moyer et al., “Stress-Induced Cortisol Response and Fat Distribution in Women,” Obesity Research 2, no. 3 (May 1994): 255–262, https://doi.org/10.1002/j.1550-8528.1994.tb00055.x
Goran Medic, Micheline Wille, and Michiel E.H. Hemels, “Short- and Long-Term Health Consequences of Sleep Disruption,” Nature and Science of Sleep 2017, no. 9 (May 2017): 151–161, https://doi.org/10.2147/NSS.S134864
Greenfield, B. (2020). Boundless, Upgrade your brain, optimize your body & defy aging. Las Vegas: Victory Belt Publishing Inc.
Roma Pahwa, Anand Singh, and Ishwarlal Jialal, Chronic Inflammation(Treasure Island: StatPearls Publishing, January 2019), https://www.ncbi.nlm.nih.gov/books/NBK493173/;
University of Bonn, “Inflammation Halts Fat-Burning: Immune Responses Prevent Conversion into Slimming Cells,” ScienceDaily, January 3, 2017, https://www.sciencedaily.com/releases/2017/01/170103122322.htm;
Yun-Zi Liu, Yun-Xia Wang, and Chun-Lei Jiang, “Inflammation: The Common Pathway of Stress-Related Diseases,” Frontiers in Human Neuroscience 11 (2017): 316, https://doi.org/10.3389/fnhum.2017.00316