Tag Archives: fat loss

How to Burn Fat Fast at Home

How to burn fat fast at home is something everyone should know if you are trying to lose weight and do not have much time. Going to the gym is not for everyone but there are other ways you can burn fat fast while still enjoying the convenience at home.

How to Burn Fat Fast at Home
How to Burn Fat Fast at Home

Strength training to burn fat fast at home

The first thing you can do to burn fat fast is strength training with free weights. You can find a set of dumbbells at your local thrift store at very reasonable prices. Start with 5 to 10 pound dumbbells until you get comfortable and do curls or bench presses to work the largest muscle groups. Strength training is great for burning those extra calories fast.

Change your eating habits

Next, you will need to make small changes to your eating habits to burn fat fast. Remove snacks and add more fruits and vegetables to your fridge. Veggies are full of fiber and other nutrients that are very beneficial to your fat loss diet plan. Fiber makes you feel less hungry which will decrease your calorie intake and help with weigh loss.

Dancing to burn fat

Another great way to burn fat fast is to dance at home. If you like music and love to dance, this is a great way to burn fat while you are doing chores or other activities around the house. Dancing may not be extreme cardio but it is a good physical activity that will get your body moving while having fun at the same time.

Drink more water

Drinking more water is also a great way to burn fat but a lot of people do not like to drink water including myself. A method I used that got me back drinking water was starting out the flavored water. This made me more inclined to drinking water and now I tend to drink it more often. Water is not only good for hydration but it improves your eating quantity, digestion and kidney function.

As you can see, knowing how to burn fat fast at home is not that hard if you understand a few weight loss tricks. Strength training, eating healthy and dancing are some of the best methods to burn fat fast and still be at home. If you are new to weight loss or even tried it before, these simple steps will help you burn fat fast and become a better you. God bless.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Way to Lose Fat in a Week

Fastest way to lose fat in a week involves two major keys, diet and exercise. There is no other way to lose weight fast other than changing your eating habits and including physical activity in your daily routine.

Fastest Way to Lose Fat in a Week
Fastest Way to Lose Fat in a Week

Less Carbs, More Protein

First, we should eat lesser carbs and more lean proteins. Research shows that low-carb diets are very effective when it comes to weight loss and improve health. A decrease in carbs can reduce bloating and water weight. On the other hand, eating protein can boost your metabolism and suppress your appetite to help you burn calories as well.

Avoid Processed Foods

When trying to burn fat fast, following a diet plan based on whole foods is helpful. Whole grains keep you feeling fuller longer and help you reduce your calorie intake throughout the day. Avoiding processed and junk foods is a must because they don’t have any nutritional value. Lean means and low-carb vegetables can be very satisfying even though they are low in calories. I like to eat salads with turkey meat and I add watermelon on the side to feel full.

Exercise is Fundamental

Next, exercise is key if you want to burn fat fast and look good at the same time. Weight lifting can have a similar effect on weight loss as aerobic exercise. It can also help you maintain or add muscle mass and strength. High-intensity Interval Training (HIIT) is a very effective training method.

HIIT can boost metabolism and fat-burning hormones to help you lose weight fast and you do not have to exercise this way for long. Short sprints are a great way to get starting with your high-intensity workouts because they get the blood flowing and the heart pumping.

Intermittent Fasting

If you really want to lose fat in a week, try intermittent fasting. This is when you reduce your eating to a short window of time. The most popular one is the 16-hour fast with and 8-hour feeding window. This one was difficult for me because I was used to eating every few hours but I tried it and it does work if you can change your mindset. Out of all the strategies I used to lose fat fast, the fasting helped me get results faster because I was not eating as much.

To say the least, you will not lose “pure” body fat loss with these strategies. However, these are great methods to kick start your weight loss journey and the fastest way to lose fat in week. Find a weight loss plan that is easy to follow if you want to lose weight and keep it off. God bless.

Leeman Taylor

Female Fat Loss Diet Plan

Female fat loss diet plans can be very simple and there is no specific diet plan that you need to follow. The best option is to find a fat loss diet plan that you can stick to and start out gradually until it becomes second nature.

Female Fat Loss Diet
Female Fat Loss Diet

Make Small Changes to Your Diet

To begin with, a new diet plan can be difficult at first if you are not used to eating healthy but with a change in your mindset you can do it. I started out making small changes to my diet until I got comfortable then I found a diet plan that was easy for me to do on a regular basis. However, my first step was adding more fruits and vegetables to my diet plan.

I used to eat fast food almost every day until I realized how bad it was for my health and how much money I wasted. Fast food does not have any nutrition at all and it is very expensive. As soon as you order that food you are hungry again a few hours later. This is because you only feel full for the moment. Even the so called “healthy” menu could not help me lose weight.

Treat Yourself

My current diet plan consists of eating salads and fruits three to four times per week. Then I eat what I want on the remaining days. I do this to treat myself because I don’t want to get overwhelmed by the whole fat loss diet plan. Not only does eating healthy like this helps increase my weight loss, it also makes me feel great about myself each day.

The main changes that I focus on in my fat loss diet plan is eating whole grains, fruits, vegetables and lean meats like chicken or fish. Do not get me wrong, I will still eat a hamburger or ribs every now and then if I am craving it. I still eat cake and ice cream too when I am in the mood. The only difference between now and then is that I do not go overboard with eating unhealthy. I found a diet plan that was easy for me so I can stay dedicated to it.

Find What Works for You

To say the least, if you are trying to lose weight, do not focus on trying to find the perfect female fat loss diet plan. Instead try different diet plans until you find one that you like and it is easy to follow. Change your mindset and start your female fat loss journey as soon as possible. God bless.

Leeman Taylor

Does Walking Help Weight Loss?

Walking is by far the easiest and most popular way to lose weight. The question is that does it really help you shed pounds if you do it on a daily basis. Today I will share some ways on how walking helps weight loss.

Walking to Lose Weight
Walking to Lose Weight Photo by Prevention

Make Walking a Daily Habit

To begin with, starting off your day with a simple walk around the block or track is a great way to really get going. This simple exercise will increase your heart rate and get your blood flowing which will prepare you to take on the day. Not only are you improving your physical health but you are clearing your mind to remove out all the stress as well.

Push It to the Limit When Walking

Next, once you get into a good routine of taking your routine walk, step it up a notch to power walking and increase your steps gradually. For instance, you make walk 5,000 steps per day this week but next week you will increase it to 7,500 steps. This minor progress will slowly increase your chances of losing more weight and get you prepared for more intense cardio workouts. Challenge yourself each week to do a little more and watch the compound effect work in your favor.

Bring a Partner to Walk With

I understand that walking alone can get lonely and boring but if you bring someone with you, it will be much enjoyable. Therefore, instead of having a phone conversation with your friend, ask them to join you in a quick walk to catch up on things. You may even end up doing more exercise than expected because you are having fun and not really thinking about it. There is nothing like two or more individuals achieving his or her weight loss goals at the same time.

Stay Consistent

Most importantly, the key to successful weight loss is be consistent and find a routine that you can follow. There is no one-fits-all weight loss program so you have to find what works best for you. If you are overweight and new to weight loss, then walking is probably the best place to start. There is no such thing as overnight success but if you are dedicated to losing weight, then walking may be your best option to start weight loss.

Leeman Taylor

Eating Healthy to Lose Weight

Eating healthy is no doubt one of the most important factors to weight loss. You only lose weight when you burn more calories than you consume. Apart from exercising, eating healthy to lose weight can be very challenging if you do not have patience and discipline.

Eating Healthy to Lose Weight
Eating Healthy to Lose Weight Photo by Medical News Today

When I first tried to lose weight I used to think that if I work out hard enough every day and spend hours in the gym I would lose weight. Watching the weight-loss infomercials made me think that muscle gain and fat loss was easy but I was in for a huge shock. I tried a new workout routine for several weeks but I got frustrated when I did not see any results.

Eating Healthy to Lose Weight Takes Patience

It took some time but I finally realized that although I was working out hard, I did not make the proper changes to my diet so the weight stayed the same. I stepped on the scaled each morning but I did not lose any pounds. I came up with a simple diet plan that I could follow and that is when I started to see changes.

First, I added more fruits and vegetables to my diet and slowed down on the fast food. I would eat salads and watermelon about three times per week then stop eating late at night. I was not always a fan of eating healthy but adding those small salads and portions of fruit to my diet plan really got me started.

The fried foods and red meat I was eating were not healthy for my body at all. Don’t get me wrong, I still eat hamburgers and beef from time to time so I did not go cold turkey! I basically just slowed down on the unhealthy foods and added more nutritious foods to make it easy for me.

Smart, Consistent Habits

I had to be patient with myself and make smart, consistent habits that gradually increased over time. There is absolutely no such thing as a magic pill that will help you lose weight overnight by doing nothing. Those small changes to my diet helped me lose a few pound per week consistently for a few months.

After several weeks of my fat loss plan I hit a plateau and the weight loss slowed down. Switching up my diet and exercise routine got me back on track though and now I am where I want to be.

Make Small Diet Changes

The main thing is to start with small healthy diet choices and gradually work your way up. If you just go cold turkey it will be difficult to stay committed and you might even gain more weight than you started with. I found a simple plan that I could follow and that was adding more fruits and vegetables to my diet plan.

Consistency is Key to Eating Healthy to Lose Weight

The main thing to remember is that hard work and consistency is the key to weight loss.

Leeman Taylor

Boxing to Lose Weight

Boxing is not only my favorite sport but when it comes to weight loss, no other exercise can match it. Boxing offers an intense cardio workout, engages the entire body and it is fun. We will discuss how boxing can help you lose weight and increase your self-defense at the same time.

Boxing to Lose Weight
Boxing to Lose Weight Photo by LiveHealthy

Cardio is Nonstop

First, boxing is superior when it comes to weight loss because the cardio is nonstop. Whether you are jump roping, running or hitting the heavy bag your body is steadily in motion which burns calories. You ever wonder why most boxers are so fit? The diet and exercise routine that boxers go through is phenomenal when it comes to weight loss. Many studies have proven that boxing offers the best cardio when you are trying to lose weight.

Boxing Engages Entire Body

Next, boxing is the best for weight loss because it engages the entire body. Whenever you are sparring or simply hitting the bags, you are using all your muscles from head to toe. Moving around and punching involves using your arms, shoulders, chest and legs. That is why it does not take long to get a good workout from boxing. After an hour your entire body is already tired and filled with sweat. When I was training it took me less than thirty minutes to be full of sweat and feel like I just ran a marathon.

Boxing to Lose Weight is Fun

Last but not least, boxing is really a fun sport. I understand that the sport is competitive and you may shed blood from time to time but you can really have fun too. Learning new skills and increasing your self-defense is always helpful and it makes your body feel good at the end of the day. My training sessions were always serious when preparing for fights but we also played around a lot too. Seeing who can throw the most punches and hit the speed bag the longest were things we did to test our skills. The most important thing was that we stayed in shape and we had no problem making weight when it came to fight. Boxing will always be my favorite sport and my go to hobby when it comes to weight loss.

If you are struggling to lose weight and have not tried boxing, I think it is worth it. You get the benefits of increasing your self-defense, an intense cardio workout and have fun at the same time. There are not many other hobbies that offer these fat loss benefits like boxing and if you give it a shot, I know you will like it because you will feel good and lose weight.

Leeman Taylor

Weight Loss Plateau Solutions

When trying to lose weight hitting plateaus can be quite upsetting and depressing. You have done all you can to reach your weight loss goals but end up coming to a dead end. You are not alone and today I will discuss a weight loss plateau solutions if you ever run into a dead end.

Weight Loss Plateau Solutions
Weight Loss Plateau Solutions Photo by Healthline

Be Patient

The first step we should consider is patience. I understand that we want instant results and try our best to work hard at reaching our goals fast. The truth is that success does not happen overnight. We have to stay consistent with daily habits of diet and exercise until we gain momentum. After a few weeks of smart, consistent habits, we will begin to notice results. Take your time and keep working at it.

Make Minor Changes

The next step is to make minor changes to your weight loss routine. When I first started out I was doing great for a few months then all of the a sudden I stopped seeing any real results. I became discouraged and wondered what was I doing wrong. The problem was that I was doing the same routine each week and not changing up anything. I believe my body got used to it and my workouts didn’t provide shock any more. When I made minor changes to my diet and exercise plan I began to see minor results again so the small adjustments really made a difference.

Social Support for Weight Loss Plateau

The final step to avoiding a weight loss plateau is social support and accountability. It can be very boring when working out alone so I try to take a friend with me to make it fun and we can hold each other accountable. We push each other to go that extra mile and it really improves our overall results. My results increase drastically when I have someone to motivate me and keep me on track.

If you are eager to achieve your weight loss goal and you run into a plateau, do not get discouraged. This happens to all of us but with a few minor steps you can get back on track. If you find yourself at a dead end remember to be patient, make minor adjustments and bring a partner. This will help you increase your weight loss success and improve your overall chances of losing weight.

Leeman Taylor

Lose Weight And Build Muscle

Weight loss can be very discouraging especially when you are stuck with the thought of going to the gym all day or completely changing your eating habits. In reality, fat loss is not so difficult when you change your mindset and take baby steps. Today I will discuss some of the methods I use to lose weight and build muscle at the same time.

Lose Weight Build Muscle
Lose weight and build muscle at the same time. Photo by Shaping You Now

The first thing I had to do was change the way I think. I had to believe that I could really lose weight and build muscle mass at the same time. I wanted to lose my gut and I needed to build my physique as well so I made up my mind that is possible and I just had to stay consistent with my workouts.

The next thing I did was go to the gym for thirty minutes each day after work. I did weight lifting for 30 minutes and I hit the treadmill for 15 minutes. I never stayed in the gym no longer than 45 minutes.

Workout Daily

My goal was to workout for at least three times per week and eat more salads and fruits. I did cheat and eat deserts from time to time but I made sure that I stayed consistent with my weight loss routine.

Bring A Partner to Lose Weight and Build Muscle

I had a coworker that was interested in losing weight and building muscle as well so we went to the gym together and held each other accountable. It is always better to have a partner for motivation and to help improve each other’s potential.

After a couple months of going to the gym each week we started to see noticeable results and our confidence started to build. It did not happen overnight and it really took a lot of dedication to get real results. We really had to work hard and push each other to stay focused.

I tried to build muscle and lose my gut in the past but I was not successful because I could not believe I could do it and I did not stay consistent. Once I changed my mindset and came up with a plan, it was more easy to stay focused so I could achieve my goal. All I wanted to do as lose a little weight and build some muscle mass.

Although it took me several months to reach my goal, I was happy because everything was all natural and I did not have to take any special supplements except protein shakes after my workouts. Now I don’t take anything at all and my results are still the same.

If I can do it, you can too if you just take massive imperfect action and try your best. Weight loss and muscle building takes a lot of hard work and a strong mindset but anyone can do it if they have faith and really believe in themselves.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Lose Weight With This 15-Minute Trick

Keeping track of fat loss on a weight-loss program may seem time consuming or stressful, let’s all be honest. However, the people who take a few minutes for write down what they eat are the ones who actually lose weight.

Weight Loss Tracking
Lose weight by logging what you eat. Photo by ndtv

A new study published in the journal Obesity had almost 150 individuals track what they consumed for six months as part of a fat-loss program. By the end, those who lost the most weight spent just under 15 minutes a day on average recording their intake. Their motto: “Write it when you bite it.”

When you think about it, 15 minutes is not that long. It’s only half of your favorite TV show or the time you quickly scroll through your favorite social media app on a daily basis.

Log What You Eat

During the study, carried out by researchers at the University of Vermont and the University South Carolina, it was discovered that people who lost ten percent of their body weight spent about 23 minutes logging their intake each day during the first thirty days of the fat-loss program. By the sixth month, the time was reduced by about 15 minutes.

Logging their intake meant “recording the calories and fat for all foods and beverages they consumed, as well as the portion sizes and the preparation methods,” according to the study.

Taking more time recording did not equal more weight loss. However, how often a person logged into the tracking program actually did.

Self-Monitoring Helps You Lose Weight

“Those who self-monitored three or more times per day, and were consistent day after day, were the most successful,” Jean Harvey, chair of the Nutrition and Food Sciences Department at the University of Vermont and the lead author of the study, said in a press release. “It seems to be the act of self-monitoring itself that makes the difference—not the time spent or the details included.”

I understand how difficult weight loss can be and the fact that tracking results may seem time consuming. This study just sheds light on how easy and important it is to have a diet tracking app to make sure your weight loss is successful. If taking 15 minutes to log what you eat will help you lose extra pounds, I think it is worth a try.

Source: Lauriello. S. “Scientists Swear By This Weight-Loss Trick That Only Takes 15 Minutes a Day” www.health.com 25 February 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor