Fast Fat Loss Tips

Rule #1: Burn more calories than you eat

Weight loss
is simple: if you burn more calories than you consume, you’ll drop
pounds. But too many guys still underestimate how much they eat and
overestimate how many calories they burn. Avoid the guesswork and keep a
food journal for a week. Count up exactly how many calories you’re
averaging. You may be surprised.

Now start eating 500
fewer calories per day—that’s about the amount
in one meal. Of course, we’re not saying to cut out dinner. But cut back
on your portion sizes and limit your carbs. Any junk or processed food
you’re eating should be the first to go.

Rule #2: Eat more protein

Of all the
foods you eat, the high-protein ones are the most important for losing
fat. First, they keep you feeling full, which prevents overeating and
needless snacking. Second, they boost your calorie burn throughout the
day because protein takes more energy to digest than carbs or fat.
Third, when accompanied with weight training, a high-protein diet
prevents muscle loss that might otherwise happen when you suddenly cut
calories.

Eat at least one gram
of protein per pound of your body weight and
get your protein from whole sources like lean meats, eggs, fish, and
protein powders.

foods you eat, the
high-protein ones are the most important for losing
fat. First, they keep you feeling full, which prevents overeating and
needless snacking. Second, they boost your calorie burn throughout the
day because protein takes more energy to digest than carbs or fat.
Third, when accompanied with weight training, a high-protein diet
prevents muscle loss that might otherwise happen when you suddenly cut
calories.

Eat at least one gram
of protein per pound of your body weight and
get your protein from whole sources like lean meats, eggs, fish, and
protein powders.


 Rule #3: Eat more healthy fats

Fat in foods doesn’t necessarily add up to fat around your
waistline. Animal
fats, real butter, coconut oil, nuts, and avocados help reduce hunger
and maintain optimal testosterone production. Without enough fats, your
results will decline (and so will your libido).

Eat more healthy fats and cut back on carbs, which can spike
blood
sugar and elevate your insulin levels, leading to more fat storage. Get
at least 25% of your calories from good sources of fat and avoid
artificial trans fats, which have been linked to numerous health
problems like heart disease

Rule #4: Get stronger

Many people
still think the key to fat loss is cardio. And while cardio can help
you burn a few calories, it does nothing to develop the muscles
underneath your fat (the ones you want to reveal in the first place).
Too much cardio along with a caloric deficit can also cause you to lose
muscle and make you weaker.

Even when your goal is
to be smaller, you still need to lift heavy
and build strength. Heavy weights help you maintain and even add muscle
mass, improving your body composition. Each week, train using big
exercises like squats, deadlifts, and presses for sets of 4–8 reps.

Rule #5: Sleep at least 7 hours a night

Cutting
back on sleep increases levels of cortisol, a stress hormone, which
causes fat storage. In a study of more than 6,000 participants, Japanese
researchers found that shorter amounts of sleep were associated with
higher BMI levels and larger waistlines in men. Sleep deprivation also
interferes with recovery and growth hormone production.

Get at least seven
hours of uninterrupted sleep every night. If you
have trouble sleeping, stop drinking caffeine after mid-day, limit your
alcohol consumption (which ruins sleep quality), and create a pre-bed
ritual to get your body and mind ready for sleep.