BURN FAT FAST: A Comprehensive Guide with Tips You May Not Know

Let’s dive right into these topics, I promise, it will be very brief and to the point…

READ EVERY LABEL

Healthy FOODS, or so they are labeled, doesn’t mean they are actually healthy! For example, nuts are not a great snack for people looking to burn fat! Fat is high calories with low protein, so usually avoid. Yes, healthy fat is really good for you but eating healthy fat is still high calories. You should be thinking about reading labels!

SUPPLEMENTS are tools, not solutions…

Supplements are not easy pills and they can’t take the place of real foods and a calories deficit. Supplements do not have any direct fat loss benefits. They can be helpful if they are used in addition to a clean real food diet while being consistent!!

CUSTOMIZE YOUR OWN EATING HABITS…

We used to believe that you needed to eat 6-8 times per day, small meals, in order to boost your metabolism. However, it is more about the overall totals than the timing of macronutrients. This is good news for people who enjoy intermittent fasting, but also shows that not all diets are equal to everyone. What do I mean? A diet, or a style of eating, might work for one but not for someone else. Focus on being consistent and worry about your overall daily, weekly totals. The long-term play is the best play!

MORE EXERCISE DOESN’T MEAN MORE RESULTS…

Excessive exercise is not always the pinnacle for fat loss. Actually, it often does the opposite. Excessive exercise while being in a deficit usually leads to muscle loss. Muscle allows your body to become more efficient in handling carbohydrates, blood glucose, as well! Muscle boosts your BMR as well, which means that the best way to BURN MORE FAT is to BUILD MORE MUSCLE!!

EAT ENOUGH PROTEIN…

Maintain muscle protein synthesis at night when you sleep by adding a protein shake, my preference is lean meat or raw whey protein powder. Casein is often recommended to a lot of people to eat at night because it slowly digests, but I do not like this personally because of how hard it seems to be on my stomach. Again, to each there own, but a grass-fed whey powder is beneficial and if you add some additional healthy fat, it will slow the absorption rate even more.

PRIORITIZE GETTING STRONGER…

Strength levels are really important to burn fat because it shows you that you are at least maintaining muscle levels! This is where programming fits in. Do not focus on HIITS or high amounts of cardio… instead, you should be choosing to focus on resistance training, that is where you result will come from!!

LIFT MORE WEIGHTS...

Muscle Tissue stores and breakdowns glycogen; additionally, it burns more calories because it is more metabolically active then fat tissue. To get more muscle on your body you need an ample amount of protein in your diet, you need to lift heavy and choose compound multi-joint movements!! Muscle breakdown means muscle building… however, there is something called Exercise Post-Exercise Oxygen Consumption (EPOC). EPOC is a commonly used term that is a measurement of how many calories your burn as a result of exercise, after exercise. EPOC can last for up to 2 days per week. This has to do with your fitness level, your workout intensity, and your overall training duration!

FOCUS ON YOUR THYROID…

Next let’s talk about the Thyroid… thyroid hormone regulates body thermogenesis and can drastically affect your metabolism. Iodine, zinc and magnesium are 3 essential minerals that are necessary. I wrote a blog on the thyroid:

The THYROID is a gland of the endocrine system that is located in the front of your neck controlling your METABOLISM. It makes hormones! For fat loss, the thyroid, by way of hormones, activates oxygen consumption in the mitochondria thus creating heat, which increases your metabolism! What?!?!? Basically, the thyroid produces hormones that increase your bodies core temperature thus allowing for you to burn fat as fuel. 

Check out the whole blog for more on the Thyroid: https://www.nomoresoftness.com/post/weight-loss-thyroid

COLD EXPOSURE CAN HELP… Here is how!

Cold exposure stimulates brown tissue (Brown fat) and can increase this fat. Babies have a ton of brown fat, which is how they can lean out as they grow up; however, as we age we increase our white fat, which means it is hard to burn (stubborn fat). Brown fat has the mitochondria within it, thus will burn for energy! White fat, not so much, it has to be transported to be burned.

SLEEP SLEEP and SLEEP SOME MORE…

YOU NEED QUALITY SLEEP, and you need enough of it!! Not getting enough sleep changes hormones that negatively affect metabolism. Sleep elevates Ghrelin (feeling hunger) while reducing Leptin (feeling fuller). Sleep deprivation also drops Testosterone levels while increasing estrogen and cortisol. The optimal amount of sleep based on a variety of studies is 7-9 hours in total.

Thank you for reading, apply these tips in your life ASAP!! Email me, Coach Wine, at FMFMark@gmail.com if you have any more specific questions.