Pay attention to your numbers: A crucial component of fat loss. It’s amazing how caloric balance is overlooked. You should consider a creating a caloric deficit to burn fat.
Pass on the carbs: Once you’ve moved past caloric intake, macronutrient balance comes into focus: favor protein over carbs. When you consume more protein and less carbohydrate, your body uses stored carbohydrate and fat for energy. Try cutting some carbs and replacing it with veggies and lean meat.
Cue the heavy breathing: There’s a reason runners are so lean. Cardio burns more calories per unit of time than strength exercises. Cardio burns more calories, while resistance/weight training has the upper hand in building muscle.
Speed it up: Slow and steady doesn’t necessarily win the race.
You don’t need to sprint, but setting your treadmill on “the fat burning zone” probably isn’t doing what you think it is: at low intensity, and at rest, our bodies burn a higher percentage of calories from fat than stored carbohydrate.
However, we’re also burning less calories overall during those low-intensity periods.
Let’s make this simple: if you work out in the fat burning zone, and burn 100 calories, 60% from fat and 40% from carbohydrate, you’ll have burned 60 calories worth of stored fat, correct?
But if you work out more intensely, outside of the fat burning zone, and burn 150 calories, with 40% from fat and 60% from carbohydrate, you’ll have burned 60 calories from fat, and more calories overall.
See how that works? Essentially, if you’re trying to lose fat, you want to burn as many total calories as possible- the actual breakdown of those calories is less important. Your body will burn through both as you create a caloric deficit.
Kick booze to the curb: When you consume alcohol, your body prioritizes its metabolism over stored fat and stored carbohydrate.
Alcohol also tends to contribute to harmful fat accumulation around the internal organs, visceral fat, or what is commonly referred to as “belly fat”.