Best Ways to Lose Fat
- Molly Kate
- Mar 23, 2023
- 3 min read
This has been one of the longest discussed fitness and nutritional topics, how to lose fat. I have gone through popular, well-researched literature and prominent figureheads in the field of health and wellness and compiled a list of some of the best ways to lose fat. So, enjoy this post and share it with any friends and family that might be interested.
One the best ways to lose fat is to workout, obviously. But how you workout also greatly matters. According to NASM, one of the best ways to ensure you are burning the most amount of calories during a workout is to utilize circuits so as to limit your rest intervals. Adding onto that, the best type of circuit training is full body vertical loading circuits. This means you start your circuit with an upper body exercise and work your way down to lower body exercises. This ensures you don't have to sacrifice workout intensity or load for individual muscles while not spending so much time resting. An example of a vertically loading full body workout is the following:
Exercise 1: Pushups
Exercise 2: Dumbbell (DB) bent-over row
Exercise 3: Standing DB Shoulder Press
Exercise 4: DB Bicep Curl
Exercise 5: DB Overhead Tricep Extension
Exercise 6: Cable Glute Kickbacks
Exercise 7: Heel elevated DB Goblet Squat
Exercise 8: DB Calf Raises
NASM also points out that while high intensity circuit training (HICT) burns more calories overall if limited for time, long periods of steady state cardio actually burn a much higher percentage of calories from fat. Examples of this include, hiking and biking. This is because your body mainly uses fat for fuel except for when you engage in a higher intensity workout, at that point your body then uses carbohydrates as fuel because they can be broken down much more quickly than fat and protein. So if you have time for it, hiking a few hours a couple times a week is the absolute best way to exercise to burn fat. Otherwise, just stick with full body HICT workout.
Proper nutrition is another key to losing fat. One of the most prominent voices in the health and wellness world is Dr. James DiNicolantonio, you can follow him in Instagram here. He speaks out constantly on the best ways to lose fat, one of the most important diet changes to make is eating more protein. He has mentioned over and over again the majority in our western society do not consume near as much protein as they should be in order to maximally support your body. He suggests an individual eat about 1 gram of protein per pound of ideal bodyweight daily. Eating enough protein eliminates hunger, builds muscle and as such, burns fat.
According to a well-researched PubMed article, the average person should be consuming up to 1.66 g of protein per kg of bodyweight each day. So just so you can get an idea, a 120 lb person should consume about 90 g of protein. Protein should account for about 25%-30% of your total daily energy intake. The article goes on to show that a high protein diet decreases bodyweight by increasing satiety and energy expenditure. It even states that some clinical trials have found that “high protein diets induce weight loss and lowers cardiovascular disease risk factors such as blood triglycerides and blood pressure while preserving fat-free mass”. The article also shows that there is no evidence that consuming a high protein diet is damaging to your bones or kidneys, contrary to some claims.
If you are seeking to lose extra body fat, I hope this article helped provide you with a good understanding of what is requiring of you physically and nutritionally in order to achieve those goals. None of this is medical advice and please consult your doctor before making any lifestyle changes and be sure to do your own research. You are the gatekeeper of your own health, and each individual is different and requires a unique approach. If you enjoyed this article, feel free to share it on social media and send to friends and family. Also be sure to follow me on instagram to keep up to date with each new article post.
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