7 Ways To Burn More Fat Every Day
I’ll tell you what’s good…burning a whole-lotta fat! That’s what!!
Aha…lets get real here. When you start seeing results it’s literally the best feeling in the world.
There’s nothing quite like having all your hard work and efforts being rewarded with those numbers going down on the scale, having to move down a dress size, and just feeling so freaking amazing about yourself.
Here’s the thing though…
I’m not a fan of waste, and when I see things like supplements, waist-trainers, weight-loss teas, etc. all I see is a waste – of money and more importantly YOUR TIME.
Because you will eventually discover these things are useless. And you’ll be back to square one, having only lost your money and wasted your time.
Have you ever noticed how most of these things will say “You’ll get the best results if you eat healthy and exercise, oh and reduce your calories to like 3 per day also.
It’s okay if you’ve been sucked into these things before, I have too. But I learned it’s all bs.
And we’re not into bs around here, so lets get into what ACTUALLY works.
There are tried and true ways to burn more fat on a daily basis. When you create the right environment for your body – you will turn it into a fat burning machine.
1. Eat High Quality Protein
One of the best ways to reduce your appetite and increase your body’s fat-burning skills is to bump up your intake of high-quality protein.
Protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue (muscle tissue burns a heck-of-a-lot of calories)…which leads me into my next point.
2. Do Resistance Training
Muscle burns more calories than fat, and decreased muscle mass is one of the main reasons metabolism slows down, especially as we age.
The muscle mass women between ages 30-50 lose due to a lack of use, means you’ll burn 350 to 500 fewer calories per day!
This is where that extra few pounds creep up from ‘out of nowhere’.
The best way to prevent or reverse this is to lift weights.
Resistance training is the BEST thing you can do for your body.
3. Alternate Cardio
There are two main types of cardio we need to be concerned with here: HIIT and steady-state.
HIIT stands for High Intensity Interval Training. For example, it’s where you do 30 seconds of super high intensity of something then rest for 30 seconds. You’re switching from moments of intense bursts of training to rest.
This type of cardio burns a lot of calories in a short amount of time, but it’s also very stressful on your body. Too much of it, for too long can cause your body to produce a stress hormone called cortisol, and that’s not that great in the long run, because eventually it’ll cause you to burn less fat.
So, you want to use HIIT in a smart way, and incorporate it with some good old fashioned steady-state cardio.
Steady state cardio is just that…steady. It’s the 20-40 minute bike ride, walk (treadmill or outside), it’s the elliptical, and so on.
What’s great about steady-state cardio is that it actually helps you control body fat without driving cortisol through the roof.
It actually helps to ELIMINATE stress from the body, and is one of the best ways to recover from a really great workout. It’ll help you feel less sore, you’ll have less stress hormones in your system, and you’ll burn decent amounts of fat.
As with anything, your body gets use to and becomes efficient with cardio. If you do either of these for too long and too much, they will become pretty ineffective for fat-burning.
The goal should be to alternate between the two at the right time so that your body doesn’t get use to either, that way you always have the upper hand in getting the results you want.
4. Fill Up On Fiber
Fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.
It’s heart-healthy, good for your gut health, can reduce your risk of diabetes and certain cancers, and helps you poop on the regular.
A study published in today’s Annals of Internal Medicine suggests eating 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.
Fill up on fibre with things like fruits, veggies, legumes, whole grains, nuts and seeds.
5. Drink Coffee
Every fat-burning supplement on the market has caffeine in it for a reason. Because it acts as a central nervous system stimulant, increases metabolism and boosts the release of fat from stores on the body.
All of these properties, actually make it the ideal pre-workout. You don’t need a ‘pre-workout’ powder or some fancy supplement.
The truth is a really great cup of coffee will get you way further ahead than any supplement you can buy.
TIP: ditch the sugar, and creamer. These are extra calories and compounds that will kill the effects of the caffeine.
My fave and ONLY way to drink coffee is with almond milk.
6. Get More Sleep
Studies have shown that a lack of sleep will cause your body to produce more hunger hormones. And as a result, you’ll end up eating more…and guess what that leads to?
People who get less than 7 hours of sleep, are at risk of eliminating the benefits of their dieting efforts.
So to put this one really plain and simple – get more than 7 hours of sleep and you will get the best bang for your buck from your diet and exercise.
7. Eliminate Stress
This one seems straight forward, but it’s probably one of the hardest ones. I get it, life gets crazy, things get out of hand, but have you ever though of looking at stress as a warning sign that something isn’t right?
Here’s the thing – you actually need a certain amount of stress in your life to function properly.
People who claim you should eliminate ALL forms of stress from your life are dangerous, and probably have no clue about basic human psychology. These folks are what I like to call quacks.
There are two types of stress: positive and negative.
Positive stress is the kind of stress that drives and motivates you toward achieving something. It’s the kind of stress that drives you to level up in life, that steers you towards achievement and improving the world around you – for you and for others.
With positive stress you feel an upward pull.
Negative stress is the kind that leads to anxiety, depression, feelings of worthlessness and doubt. This kind of stress comes from feeling hopeless, lack of options, and a drain on your resources.
With negative stress you feel a downward pull.
This is the type of stress that should be looked as a warning sign that you must change something in your life.
When you are under negative stress, you also tend to lose sight of the fact that YOU CAN CHANGE YOUR SITUATION, this is why it makes it so toxic to your system.
The first step is to recognize is that YOU CAN.
The most important part is to TAKE ACTION in addressing what is causing you stress by educating yourself, and then taking the necessary steps toward the solution.
Remember, results happen over-time not over-night.
At this point, if you’re ready to take action towards transforming your life join my program Scaling Victories.
If you’re not ready yet, that’s fine too.
Worst case scenario, you just learned some valuable information on how you can burn more fat every day!
Ultimately this program is for people who take action and are ready to take their life to the next level.
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