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Published on: 08 Feb 2018 by kalynakapur
Summer bodies are made in the winter. Beach weather will be here before you know it, so now is a good time to ramp up your gym routine. Use these five tips to lose fat and get yourself beach-body ready.
1. Cut the Artificial Sugars
If your goal is to lose fat, artificial sugar should be the first thing you remove from your diet. Sugar is a quick source of fuel for the body, but it gets stored as fat if it doesn’t get used up through exercise.
Sugar has no nutritional value, so you're just consuming empty calories.
Cut back or eliminate the following from your diet:
• Energy drinks
• Sweets, like cookies and cake
• Sugar in your coffee or tea
• Fruit Juice
• Artificially flavored yogurt
Cutting artificial sugar from your diet alone will help you lose fat.
2. Stay Hydrated
Water keeps the body hydrated and also staves off hunger. Plain coffee and tea have health benefits, but water will keep you energized and help you avoid taking in extra, empty calories.
Many fitness gurus recommend drinking a gallon of water a day, but it's not necessary to drink that much. Aim for eight, 8-ounce glasses per day.
If you don't like the idea of drinking water and nothing else, consider adding lemon, fruit or cucumber slices to your water to give it some flavor.
3. Cut Back on Carbs
The body treats carbohydrates the same way it treats sugar. In fact, the body converts carbs to sugar, and excess carbs are stored as fat.
It's easier than you think to consume more carbohydrates than your body really needs, especially if you follow a vegetarian or vegan diet. But many people lose a lot of fat quickly when they cut back on their intake of carbohydrate-rich foods.
High-carb foods to cut back on include:
• White rice
• Breakfast cereal
Not all carbs are bad. There are two main types: simple and complex. Complex carbohydrates are broken down slowly over time, and provide the body with a steady stream of energy throughout the day. Simple carbohydrates, on the other hand, are broken down quickly and any leftovers are stored as fat.
Good sources of complex carbs include:
• Sweet potatoes
• Whole-wheat grains, breads and pastas
• Brown rice
Try to eat your carbs before and after a workout, or at the start of the day when the body has more time to use that fuel.
4. Eat Foods that Promote Fat-Burning
If this is your first time trying to lose fat, you may not know what to eat on a cutting diet. Fortunately, there are many foods that naturally promote fat-burning, including:
• Salmon: Rich in protein and Omega-3 fatty acids, which stabilize insulin levels and boost energy production.
• Sesame seed oil: Contains Sesamin, a lignan that boosts fat oxidation and reduces fat storage.
• Leafy green vegetables: Rich in fiber, which slows the absorption of other foods in your meal, and essential vitamins and minerals.
• Cottage cheese: Rich in protein, and low in fat and calories.
5. Allow Yourself a Cheat Meal
One final tip: allow yourself to have one cheat meal each week. When you first cut down on carbohydrates and artificial sugar, you will experience intense cravings. Giving yourself one cheat meal each week will help you manage these cravings and keep you from falling off track. Eventually, your body will adjust and the cravings will diminish.