Fat loss is not easy to achieve but should be considered in your lifestyle to maintain good health and a sexy physique that you always dreamed of. Obesity in NYC has increased by a staggering 25% since the Bloomberg era according to the New York Post. With all the fast food restaurants and poor diet and exercise decisions by children and adults, it just makes weight loss that much more difficult achieve but there are proven fat loss tips backed my credible research that will help you lose weight and reduce belly fat for as long as you live.
Each time I lose weight and begin to gain it back, I always blame myself but I realized it wasn’t my entire fault. According to Michael Rosenbaum, MD, an assistant professor of Clinical Medicine Center and top obesity researcher, “Multiple systems in our body conspire against us in a push to regain lost weight.” When you lose weight, your brain, hormones and muscles work together to slow down your metabolism. This means you naturally burn hundreds of fewer calories every day.
I can’t stress the fact that being physical every day is essential to being successful at weight loss. When you exercise each day you keep your metabolism going and trigger hormones that reduce fat and stress. Dr. Wyatt, Stanford University School of Medicine researcher, says, “When you’re more active, you feel better about yourself and make better food choices.” Since I work two jobs I don’t have time for a gym so I use my exercise bar at home to get an intense 30 minute workout before work. I do three sets of pull ups, dips, and push-ups. Always get your physical activity in each day, even it’s just a 30 minute walk.
Muscle burns more than twice as many calories as fat, so the more muscle you have the higher your metabolism will be. When you lose weight you lose muscle as well so strength training is another important factor. Recent research reveals that resistance training (using weights or your own body) at least twice per week can increase the amount of calories you burn even when resting by 100 calories a day or more. I don’t have any weights at home so I do exercises using my own weight such as push-ups, dips and squats that give me noticeable results. Yoga enables you to do poses that engage all your muscles in a short period which is very helpful.
My favorite fat loss diet is the Mediterranean Diet – which includes fresh fruits and vegetables, whole grains, beans, nuts and healthy fats such as fish and oil. Not only are these foods good for you but also help speed up your metabolism. A Harvard study found that these foods can help you keep your energy levels ups, so you naturally burn more calories.
Breakfast is the most important meal of the day to get your day started so never skip it with a quick snack. Most individuals I know rarely skip breakfast and they make sure it’s a hearty one. “Most people simply do not enough eat at breakfast time,” says Angela Lemond, RDN, a nutritionist based in Plano, Texas, and spokesperson for the Academy of Nutrition and Dietetics. I make sure I get a good source of protein and whole grains in my meal to keep me feeling fuller longer and stop me from snacking on fat and high-sugar foods during the day.
What fun would it be if you ate healthy all day and can’t eat what you desire? I always keep most of my diet well-balanced during the day then reward myself to occasional goodies. “Eat healthy the vast majority of the time and you can still have room for those treats,” says Jennifer McDaniel, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Fat loss is not possible without proper diet and exercise so use these tips to your advantage and get that sexy body that you deserve along with great health!