Burning excess fat from one’s body has been an ongoing phenomena for many decades. Yet, in more recent times, we’ve gotten fatter. Sure, we have more programs, formulas and fitness centers than our ancestors did. Commercials tout losing weight with this new method or this diet program. What are the results? We are getting fatter.
There are probably a multitudes of reasons why this is happening. From the changes in food sources to the lessening of physical movement are but a few reasons. Attitudes have changed. The fatter person is seen as normal. People make excuses.
Today, we have more knowledge than ever before as to why people get fat and how to take it off as well as keeping it off. Knowledge means nothing until and unless it’s put into practice. Action trumps just knowing. Right action trumps everything. I’m going to suggest 5 ways to help you burn fat off and keep it off (as long as you’re consistent)…
- Move and keep movement as part of your everyday life. So long as you move, you’re burning calories (and fat). Adding more movement throughout the day (in addition to your regular exercise) is a great way to increase calorie burn.
- Move faster using intervals. Walking and then sprinting works wonders. When high intensity interval training (HIIT) was tested against long term cardio of 45+ minutes, HIIT won in the fat-burning category due to the increased calorie burn and the after affect.
- Nutrition counts. Sugary foods, drinks and other junk helps to pack on the fat. Unless you’re an elite athlete, drop the sugar. Even elite athletes should too. The only exception are the sugars found in natural fruits. Fruits have plenty of fiber that increases fullness and lessens sugar intake. Eating foods closest to Mother Nature is the #1 best way to get your nutrition.
- Drop the stress. Emotional stress leads to increased fat storage (especially in the belly) due to the increase in cortisol. Lessening or eliminating stress in your life decreases that cortisol and therefore, belly fat accumulation.
- Get your sleep. Many studies have shown that those who don’t sleep enough tend to gain weight. Shift workers are among those that fall into the weight gaining category. Sleep 7-8 hours a day. Too much sleep also is detrimental as is too little sleep. Make sure to find your sleep “sweet spot.” This includes the amount of sleep you need and the hours of the day you sleep best. Sleep in a cool, quiet and dark room for optimal sleep time.
By the way, doing all of the above together does way more than the sum of each one. It’s the compounding effect in play.
My go to person regarding learning how to burn fat is Dr. Lori Shemek (drlorishemek.com). She is in the know and is constantly looking at the current research in this arena as well as other areas of health. Check her out and subscribe to her blog: blog.dlshealthworks.com
I wish you the best in getting healthy and fit as you drop your excess fat.
Bob Choat, “Transformational Master Black Belt”
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness