4 Ways To Drop Fat Quickly

drop fat quicklyIf you want to drop fat quickly then using these four simple ways to a successful weight loss will slice down that flab in the flick of an eye.

Drop Fat Quickly: Prepare Your Self Mentally

To drop fat quickly, you must first prepare yourself for the mental and physical training that your body will need to inevitably face. Create your goals and divide them into smaller ones that include your weekly and monthly goals and start by trying to do them as fast as you can while giving you body enough rest and diet.

One of the best ways to drop fat quickly is to do strength training. Do you know why it is the most effective workout? Strength training puts pressure and strain on your muscles which would then effectively strengthen them in time for your next workout. Muscle burns as much as nine time the calories that fat does. And even while sitting, if you have enough muscle strength, it will increase your resting metabolic rate, or the rate at which your body burns calories while sitting. Also, regular exercise will also boost your metabolism, giving you an energy boost throughout the day to avoid being a couch potato.

Studies have shown that for fat to be dropped, iron needs to be taken in. This is a very important mineral for your body especially during weight loss as an insufficient amount of this mineral will deprive your cells of oxygen and lead to a slower metabolism. It is also a helpful element in dieting as eating three to four daily servings of food rich in this mineral will give you enough food to burn throughout the day. You can get your daily servings of this mineral in lean red meat, fortified cereals and soy nuts.

Successful dieters also tend to eat the same few meals over and over. Diets are not limited to just a few; it can be as many as the people who use them and their success is unique to the people using them. You have to find out the diet plan that will work like magic to you, so you have to mix and match to find the healthy meal that you will be more than willing to repeatedly eat throughout the week. But never forget to include these food groups in your meal, Proteins, such as egg, chicken, or pork; Legumes, black beans, pinto beans, or lentils; and Vegetables and Fruits.

Drop Fat Quickly: What To Avoid

Lastly, to drop fat quickly you have to avoid being overly stressed. According to several studies, stress contributes to abdominal fat gain because hormones like cortisol stimulate your appetite when you’re stressed. It also decreases your metabolism and makes your abdomen store fat. It is best that you become physically active throughout the day, so find something where you can have fun and reduce stress for you. It may be music, yoga or hobbies such as drawing and writing, and do it everyday.

No matter what you do, if you want to drop fat quickly then you must have physical activities and discipline to sustain your health. Fat is the most scarring element created, and dropping it all off is dangerous for your body. But a gradual decrease of it will prove beneficial for your health and self esteem.  Let us know if  you have tried, and had success with any of these ways to drop fat quickly.

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Using BMR To Help With Weight Loss

BMRIf you want to lose body fat, it pays to  understand your Basal Metabolic Rate (BMR). Once you understand your BMR, you can get a good idea of what calorie deficit you need to create to lose weight.

Your true BMR can only be accurately calculated using very formal tests or a testing facility. However, it is possible to get a very good estimate of your BMR using calculators that are available online. Another alternative is to use a BMR calculation formula.

What is BMR?

This video explains what BMR is and how it changes over your life.

BMR Calculator

This BMR calculator will help you with the calculation

Compute Your BMR

You can complete your own BMR. You will need to take into account your current weight, your height and how old you are. So, make sure you weigh yourself and measure your height because you will need these variables in the calculation.

For men, you need to use this formula.

BMR = 66 + (6.23 x weight in pounds) + (height in inches x 12.7) [calculate this first] and from the total subtract (6.8 X your age in years).

Then you need to adjust it for your activity level. Obviously, if you have a relatively sedentary lifestyle then your BMR will be lower than somebody who is extremely active. Think about the types of physical activity you do each day. How much do you do, how regularly, how long do you do physical activity for and how intense is the activity?

Use the following adjustments to add to the calculated the BMR above.

Sedentary lifestyle – 20

Minimally Active Lifestyle – 30

Moderately Active Lifestyle – 40

Very Active Lifestyle – 50

Extremely and Highly  Active Lifestyle – 60

The last number gives you the number of calories (approximately) that you need to eat each day to support your current weight. If you eat more than this you will gain body fat, and conversely if you eat less than this you will lose body fat.

A rule of thumb is that 3500 cal is equal to 1 lb of fat. You need to cut your calorie intake by a total of 3500 cal to lose 1 lb of fat. In my recommendation is to do this gradually using a weekly average and not a daily average and aim to lose 1-2lbs per week.

So there you have it a way of understanding how many calories you need to take in each day or week to support your weight. Reduce the calories you eat by 3,500 and you will lose 1lb of body fat over that period. BMR made simple.

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