When it comes to fat loss, there is never a quick, easy fix. It takes consistency and discipline to get the physique of your dreams. But, if you don't have the right map, you can never get to your destination!
As the weather warms up, many people are working to reveal the hard work they've put in during the winter.
Here are six ways you can burn off those last stubborn pounds:
Track Your Macros
The simple act of tracking what you eat goes a long way when it comes to making measurable progress with fat loss. While some swear a 'calorie is a calorie', finding a balance between hitting the right numbers and making quality food choices is a winning combination when it comes to fat loss.
You can find lots of good online calculators to calculate your daily macro needs, such as iifym.com or the MyFitnessPal app.
A good place to start is with a 40/40/20 split of carbohydrates/protein/fat. A simple formula for starting calories is to multiply your bodyweight by 15. Take this number as your base, and once you plateau, subtract 300-500 calories.
Train with Heavy Weights
Weight lifting is not just for guys trying to get big muscles. Lifting weights has been shown to be one of the most effective forms of exercise for burning fat, especially when combined with a sensible diet. Muscle mass also requires more energy to maintain, so adding muscle will speed up your metabolism.
HIIT It Up
High-Intensity Interval Training, or HIIT, is a great way to burn fat in a short amount of time. HIIT workouts alternate periods of all-out effort with brief periods of recovery, allowing you to push your body harder and burn more calories in a shorter amount of time. An easy way to start with HIIT is simply running for 30 seconds, and jogging and walking for one minute. Start with 10 minutes and work your way up.
Try Carb Cycling
Carb cycling is a dieting strategy that involves strategic manipulation of carbohydrate intake to promote fat loss. The basic idea is to eat more carbs on days when you are active and need the energy, and to cut back on carbs on days when you are resting or trying to lose fat.
There are many different ways to carb cycle, but a common approach is to eat a higher carb diet for 3-4 days, followed by 1-2 days of a low carb diet.
Check out the calculators here to learn more about carb cycling:
Carb Cycling: A Daily Meal Plan to Get Started
Get More Sleep
Sleep is often overlooked when it comes to fat loss, but it's an important factor nonetheless. A lack of sleep can lead to increased hunger and cravings, as well as decreased motivation to exercise. It's also vital to optimal hormone production and muscle recovery.
Keeping well hydrated is an often-overlooked but crucial aspect of fat loss. Not only does water help keep you energized during a workout, but it also aids in digestion and helps to eliminate toxins from the body, both of which are important for achieving and maintaining a healthy metabolism.
If you're looking to lose fat for summer, or just stay fit and healthy year-round, try incorporating these tips into your routine. With a balanced diet and regular exercise, you'll be well on your way to the lean and toned body you've been dreaming of!