Alex Mateus
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The fitness industry is full of a lot of information, and some information can be confusing, contradicting and unclear. Especially with topics surrounding nutrition. So here are four easy to implement steps to initiate the fat burning process.
Drink More Water
Water has numerous benefits including metabolic function and performance. It will also prevent water retention which often presents itself as bloating. Not only that but it can reduce your feelings of hunger. Drinking a pint of cold water before a meal has been shown to reduce consumption of that food. Hot drinks like tea are perfect to get rid of those hunger cravings. You can also find out precisely how much water your body requires with this handy calculator. Just enter your stats, and it will tell you exactly how much you should be consuming a day.
Increase Your NEAT
NEAT stands for non-exercise activity thermogenesis and means any physical activity performed outside of your planned exercise routine. NEAT could include power walks, walking up stairs and keeping active. A good tip I use for clients is to try and hit 10k steps a day. Phone apps and activity watches can track precisely how many steps you have done. Studies have shown that NEAT can account for more than your training alone. So if you think you don't burn that many calories walking, think again.
Lift Heavy Weights
Don't get me wrong cardio is excellent at burning calories but so is lifting weights, you'll still get a sweat on from a massive upper or lower body session. You'll also be building muscle which is going to increase your metabolism directly. You'll turn your body into a calorie and fat burning machine.
Calorie Deficit
To tap away at those fat reserves your body has to be consuming fewer calories than you are using. Otherwise, there is no need and it will just use the energy (calories) from your intake of food. Force your body into those stored fat reserves by getting yourself into a calorie deficit. You can find out how many calories your body needs for your activity and lifestyle by merely googling TDEE calculator. The total daily energy expenditure calculator will work out an approximate value which you can use as a starting point. I would aim for around 3-500kcal under your calculated TDEE to start the fat burning process.
Getting rid of unwanted body fat needn't be hard. Try to implement as many of these strategies and stay consistent with them. It's going to take your body time to adjust to new environments if you have been leading an unhealthy lifestyle for a while or you have a lot of body fat to lose. Stay positive and consistent, and the results will come.
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Alex
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