If you want to burn fat quick and do it safely then you have to chart your progress and make small adjustments all the time. It is not easy to lose fat constantly and sooner or later you hit a plateau and if you do, then you have to know what to do. If you do something that is not working then you need to do something else that works. And the more options you have the faster you will lose fat. You can adjust variables in your nutrition and training program.
One option is to eat less but this only works if you are on a moderate or high calorie diet. If your calories are already very low and eating even less will have negative effects. Your metabolism always gets slower if you cut your calories below your basal metabolic needs. If you are not losing fat then you should burn more calories with exercise and if that does not work then decrease your food intake. But you have to be very careful.
Another way to accelerate your fat loss is to manipulate the macronutrient ratios. If the average 50-55% carbohydrates, 30% protein and 15-20% fat approach is not working then you could try to increase your proteins. Proteins are highly thermic which means it takes a lot of energy just to digest it. But never make any big changes, only small adjustments.
Obviously eating food with better quality is very important. And the good thing is that you do not have to eat foods that you dislike. Food choices aren't good or bad, black or white. Some are a bit better than others and some not as good as others. Eating less foods that are processed and eating more foods that are natural will burn fat faster.
Small, frequent meals increase your metabolism and the faster you metabolism is the more calories you burn. Eating small meals after every 3-4 hours has an amazing effect. Going beyond six or seven is not
recommended because your body has to digest the food. If you are a busy person they you can make some food in advance and take it with you. You can put protein powder in a bottle and take it with you, then add some water and you are ready. It is very convenient.
Exercise is almost as important as proper nutrition. Increasing the duration of your cardio workouts is a very effective method. When your goal is fat loss then you should to at least 25-30 minutes of cardio, 3-4 times a week. If you already doing that the you can increase the duration, intensity of your workouts. Some endomorphs have to do 6-7 times of cardio a week to see any results what so ever.
By: Rando Meresmaa
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