Though there are a many fat burning tricks to help you achieve your weight loss goals, it’s worth remembering that, in order to lose weight, you have to be in calorie deficit.
That is, on average you have to burn off more calories than you consume via your food and drink.
Sound obvious? Well most people forget this. Crawling the internet, they look for the latest and greatest fad diets, with the belief that there must be a secret way to lose 10 pounds of pure fat every time they blink!
The fact is, there is no quick way to lose weight overnight. There are a few easy ways to lose weight, but it still takes dedication and discipline.
Having said that, there are some very helpful fat burning tricks to help you achieve your calorie deficit. Keep in mind that you have two ways to achieve your calorie deficit: calorie restriction and exercise. I’ll list the tips and tricks for each of these below.
Calorie Restriction Fat Burning Tricks
One pound of human fat contains around 3500 calories of energy, so for you to lose a pound of fat each week you therefore need a calorie deficit of 3500 calories per week. Or put another way, you need an average daily calorie deficit of 500 calories to lose one pound of fat per week.
So bare this in mind when you stuff that doughnut in your face!
One great trick is to eat a thick soup for lunch. Thick soups keep your stomach full for longer than a normal meal. When your stomach is full, a hormone is released in your brain tell you that you are not hungry. That’s good for you as it stops you thinking about food, and prevents you from snacking on high calorie foods before your dinner.
Another trick is to use a smaller plate for your meals. It might sound a little ridiculous, but the fact remains that whether you use a small or large plate you will fill it with food…and eat it all!
If you use a small plate, you’ll find that you are just as satiated as you would have been if you were to have overloaded your large plate. So using the smaller plate keeps you satiated with a lot less calories, helping you achieve calorie deficit and ultimately fat loss.
Another great trick is to cut down your really starchy foods like breads, pizzas, rice, and potatoes. I’m not saying cut them out completely, but if you were to accurately calculate your calories you would find that these starchy food groups will make up a great proportion of your food intake. So cutting back on these foods will reduce your calorie intake (without eliminating them from your diet), helping you achieve calorie deficit.
Exercise Fat Burning Tricks
When it comes to exercise and fat loss, the trick is to get your metabolism working overtime. If you can elevate your metabolism above normal, you will burn off more calories.
HIIT Training, or high intensity interval training, is the ultimate when it comes to raising your metabolism.
HIIT training can raise your metabolism for 24 to 48 hours post exercise, sometimes even longer. So that’s like free calorie burning even after you’ve finished training. So if you can perform HIIT exercises a couple of times each week your metabolism will get a real boost, and you are sure to achieve your overall calorie deficit.
Then there’s strength and resistance training. That doesn’t sound much of a trick, right? But the amazing thing about strength training is that you will gradually increase your total muscle mass…and this is the key to permanently raise your metabolism. That means for you a permanent increase in the rate you burn off calories. The greater your lean muscle mass, the higher your metabolism. So incorporating strength training into your routine is a great idea.
For other diet tips and tricks, see the holiday diet tips to help you achieve your calorie deficit. Though they work great for working towards your holiday goals…they are not just for holiday! You can use them any time.
If you have any questions on weight loss and achieving your goals, ask them in the Fitness Forum. You can ask any question and you’ll soon get a great answer.