14 Proven and Healthy Ways to Lose Body Fat Quickly For Summer
14 Proven and Healthy Ways to Lose Body Fat Quickly For Summer
With determination and knowledge, you can lose body fat quickly and safely.
The reasons for getting rid of that inch (or more) of body fat that you can pinch aren't just cosmetic. According to the American Heart Association, being overweight or obese poses serious health risks, including chronic diseases such as diabetes, heart disease, and some types of cancer.
And, if you want to lose weight quickly, keep this in mind: gimmicky shortcuts to reduce body fat fast won't work at best, and aren't safe at worst. Instead, follow these steps to achieve real, long-term fat loss and improved health.
1. Drinking more water instead of sugary drinks can help you lose body fat.
Get into the habit of drinking water as your go-to beverage.
Instead of high-calorie beverages with little to no nutritional value, reach for a glass (or two) of water. This includes avoiding flavoured lattes, dessert-style coffees, juices, sweet tea, sugary cocktails, and soda.
According to the American Council on Exercise, water not only keeps your body hydrated and functioning properly, but it also continuously flushes your system and can help boost your metabolism (ACE).
Furthermore, according to a study published in the August 2015 issue of Obesity, drinking a full glass of water about 30 minutes before a meal can help prevent overeating.
Also, remember to drink water throughout the day. Many times, hunger and thirst signals can be mistaken for one another. So, the next time you feel like snacking, drink a glass of water and see if the craving goes away before you eat.
Real LIfe Bottom Line (RLBL): Very few of us opt to drink water as our go-to, especially when there are so many flavour packed options available. Water is boring. But you are hydrating mostly on soda, sports drinks, or anything else you can buy in the drinks section of your local gas station or convenience store, chances are you are consuming an absolute tonne of added sugars and calories. Moving to water might suck, but it’s such a basic, foundational requirement to your weight loss and overall health, that you need to bite the bullet and start making water happen. It literally could be hundreds if not thousands of saved calories per week - enough to radically move your results needle.
2. Increase the amount of high-quality protein you consume.
Getting enough protein into your daily meals will help you lose body fat.
According to a January 2012 study published in Nutrition & Metabolism, eating more lean, protein-rich foods may help you lose belly fat. Furthermore, according to a May 2013 study published in The Journal of Nutrition, a high-protein diet helps you retain lean muscle and keeps your metabolism running smoothly.
Here are some examples of low-calorie, high-protein foods for weight loss:
garbanzo beans
Breast of chicken
Tuna
Eggs
Yogurt
Tofu
Shrimp
According to a December 2019 review and meta-analysis published in Advances in Nutrition, when cutting calories to lose weight, you should increase your daily protein intake. The study recommends consuming 1.3 grammes of protein per kilogramme of body weight.
Keep in mind that a kilogramme equals approximately 2.2 pounds. So, if you weigh 200 pounds, you should aim to consume approximately 118 grammes of protein per day while losing weight.
RLBL: Most of us don’t find the act of eating more delicious protein to be that much of an obstacle. Where the challenge comes in is getting the right types and quantities of protein on your plate and in your meals and snacks. Most women simply do not get enough protein, which makes building lean muscle, and weight loss more difficult than it really needs to be. A decent Meal Plan will do most of the heavy lifting when it comes to figuring all of this stuff out, so you don’t have too. Our Meal Plans balance protein, fats and carbs in an easy to follow structure that is optimized for fat loss. We have the meat eaters plan and vegan / vegetarian plan options. Studies have shown that people following meal plans have a significantly higher chance of success than those that eat without guidance and support.
3. Stick to a Meal Plan
Our Plan includes a nutrition guide, recipe guide and full meal plan.
When your car breaks down you go to a mechanic. When you have a cavity you go to a dentist. Something hurts? You see a doctor. Why? Because these people are qualified specialists that will get you up and going again. If you are overweight or obese, chances are that your diet is broken, and you are not qualified to fix it. Meal Plans are not diets. They are guidance, structure and the organization of what you are going to eat and when. Our Meal Plan comes with grocery lists, quick prep meal recipes for the whole family, easy to make snacks and deserts. The Plan was built by registered dieticians and nutritionists that are qualified to help you move in a better food direction.
RLBL: Let’s stop pretending we know what we are doing. Yes we can feed ourselves. Everyone knows how to put food into their faces. What is clearly lacking is an understanding of the type of foods we should be eating to lose fat, the amount of these foods, and the overall timing of these foods - a structure and framework. Unless you are planning on investing hours each week doing the research to figure all of this out, why not invest in an actual plan that will also educate you on nutrition so that you are empowered to make better choices.
4. Consume Fiber-Rich Foods
According to Harvard Health Publishing, foods naturally high in fibre (such as fruits and vegetables) can aid in weight management because they are low in calories and high in nutrients.
In fact, a study published in the Annals of Internal Medicine in February 2015 discovered that people who simply aimed to consume 30 grammes of fibre per day lost weight just as effectively as those who followed a more complicated diet.
Another study, published in the February 2012 issue of Obesity, discovered that increasing soluble fibre intake by 10 grammes per day resulted in a 3.7 percent reduction in belly fat over a five-year period (with no other dietary or exercise changes).
Fiber-rich foods to include in your diet include:
Raspberries and blackberries are examples of fruits.
Chickpeas and black beans are examples of legumes.
Chia and flaxseed seeds are examples of seeds.
Lentils
5. Reduce your consumption of processed foods.
Processed foods are convenient and tasty, but they aren't good for our waistlines.
A review published in Current Treatment Options in Gastroenterology in December 2019 discovered a strong link between the rising popularity of ultra-processed foods (think: packaged desserts and snack foods with long ingredient lists) and America's obesity epidemic.
According to the authors, processed foods are associated with decreased satiety (that feeling of fullness after eating) and increased weight gain.
In a smaller study published in Cell Metabolism in May 2019, researchers conducted a two-week trial with two groups of people, one eating ultra-processed foods and the other eating unprocessed foods. Meals were calorie and macronutrient-matched, but people who ate processed foods consumed 500 more calories per day and gained a pound of body fat.
RLBL: Processed food is easier. It’s cheap. It typically requires little to no prep effort. It is lab designed to activate your taste buds. It’s also been completely stripped of anything that might actually fill you up or make you feel satisfied. If you want people to consume more to drive revenues, you essentially design your products to be addictive but never satisfying. You create a bottomless consumer. In the process you create the obesity epidemic and cause the deaths of millions of people through chronic disease associated with Obesity. If you are eating processed foods on a regular basis - and tens of millions of us are on a daily basis - the challenge to lose weight is increased by a huge factor. Eating ‘real’ foods takes a bit more prep, takes a bit more awareness, but when you are working off of a Meal Plan, you will be eating foods that make you leaner, stronger, and more energetic. When is the last time that you consistently ate in support of your goals? When you eat the right types of foods at the right times and in the right amounts, eating actually helps you lose body fat. Processed foods only ever make you fatter. Real foods make you healthier and they support your goals.
6. Experiment with Intermittent Fasting
Eating only at certain times of the day may help you consume fewer calories without having to count them.
The research on how many meals to eat each day and when to eat them is sometimes contradictory. According to some studies, grazing on small meals spaced two to three hours apart can help you avoid overeating at dinner. Others recommend intermittent fasting (eating all of your daily meals in a shorter timeframe) as a good way to kickstart fat loss and prevent overeating.
Fasting is supported by research: According to a December 2019 review published in The New England Journal of Medicine, intermittent fasting is just as effective as overall calorie restriction for reducing body fat in adults who are overweight or obese.
Another study, published in the International Journal of Obesity in February 2018, discovered that intermittent fasting could help people break through a weight-loss plateau and achieve greater fat loss.
It’s important to note, that Fasting for women must be structured differently than plans for men, because of hormonal differences - we include a full female fasting plan & a full male fasting plan in our Intermittent Fasting Plan, so you can share with a friend or gift to a family member or loved one.
Of course, choosing healthy foods during the "eating window" is still critical. Intermittent fasting, if nothing else, eliminates late-night snacking, which is almost always beneficial to fat loss and weight control.
RLBL: Fasting has emerged as one of the most powerful and liberating diets in recent memory. Fasting shifts the focus from what you are eating to when you are eating. You don’t have to count calories, restrict your food options or track ingredients etc. This freedom is like a breath of fresh air for people who have found themselves frustrated by traditional restrictive diets. There are also hacks like sleeping through part of your fast, which makes it even easier.
Indulge Smarter
Small portions of carefully chosen treats can help you stay motivated.
You've probably heard that antioxidants are beneficial to your overall health because of their ability to combat inflammation. However, certain antioxidants, such as the flavonoids found in dark chocolate, can help your body burn fat.
"These antioxidants can help boost metabolism, improve glucose control, and even promote gut health," says Melissa Schuster, RDN, CDN, dietitian and owner of Schuster Nutrition in New York City.
Indeed, a meta-analysis published in The BMJ in January 2016 discovered that eating even small amounts of flavonoids appears to help prevent weight gain and facilitate fat loss.
Yes, you have my permission to eat chocolate! The caveat, according to Schuster, is to limit yourself to 1 ounce of dark chocolate with at least 70% cacao per day. Alternatively, try incorporating raw cacao nibs into your oatmeal or yoghurt.
"They're less processed than chocolate bars, naturally low in sugar, high in minerals and antioxidants, and a good source of fibre," she explains.
RLBL: 1 ounce of dark chocolate is likely not going to cut it as a treat. Treats, snacks and deserts are important. Enjoying your food is important. Savouring the taste of what you are eating is part of the joy of life. You can have treats, snacks and great tasting deserts without having to derail your goals - it just takes a bit of extra awareness to prep these items. Our Meal Plan has healthy, quick prep, no bake options that will satisfy your cravings and not set you back.
8. Drink a cup of Green Tea with Lemon.
Speaking of antioxidants, those found in green tea and lemon may also help you lose weight.
According to a December 2013 study published in the Journal of Research in Medical Sciences, the combination of antioxidants and caffeine in green tea can promote fat loss and calorie burn. Researchers discovered that drinking four cups of green tea per day was associated with a reduction in weight and waist circumference.
A May 2020 meta-analysis published in Phytotherapy Research discovered that drinking green tea for more than 12 weeks was associated with a lower BMI and body weight.
For even more fat-burning power, add lemon to your green tea: According to a March 2019 study published in Oxidative Medicine and Cellular Longevity, the antioxidant-rich citrus fruit improves the body's ability to metabolise fats.
RLBL: Green Tea is now available everywhere. Duncan, Timmies, McDonalds, even some 7/11’s and gas stations. If you can’t find it, buy a box of tea bags and keep a few of them in a ziplock. Hot water is available everywhere. Green tea tastes good cold, hot - and the extra lemon gives it a nice zip. If you struggle to drink water, try adding green tea and lemon as a flavouring agent.
9. Spice it up.
Adding spice to your food may help you lose weight.
If you're trying to lose belly fat, it might be worth it to spice things up a little. A study published in Metabolism in December 2017 discovered that cinnamaldehyde, an essential oil that gives cinnamon its distinct flavour, causes fat cells to begin burning calories through thermogenesis (body heat production). While the researchers cautioned that more research is needed to determine how much is too much to avoid negative effects, it can't hurt to sprinkle some in your morning cup of joe.
While you're at it, try sprinkling a little spice into everything you cook.
"There is some evidence that certain spices, such as red and black pepper and ginger, can aid in weight loss and maintenance," says Schuster. "These spices also have anti-inflammatory properties, which is beneficial for overall health and, in particular, diseases such as high blood pressure, cardiovascular disease, and diabetes."
According to the Cleveland Clinic, red pepper contains a compound called capsaicin, which acts as a thermogenic chemical, stimulating your metabolism and helping you burn fat.
Adding spices to food may help with weight loss and anti-inflammation in a small way, but they are only one part of a much larger picture, warns Schuster: "It's also important to focus on lifestyle and behaviour changes when losing weight, such as portion control, eating more fruits and vegetables, and incorporating exercise."
RLBL: If you use a lot of sauces like ketchup, bbq sauces etc, you are adding significant sugar to your meals. Try flavouring with spices instead. If you are looking to take things up a notch without adding calories and sugar, work with spices and hot sauces.
10. HIIT It!
A shot from our Beginner Bootcamp workout series.
Keeping your diet in check is only one part of the fat-loss equation; exercise is also essential.
Spend two or three days a week doing high-intensity interval training to maximise fat burn (HIIT).
Researchers discovered that this type of workout can help reduce body fat, improve aerobic fitness, and preserve lean body mass in a study published in the Journal of Obesity in April 2012.
RLBL: Doing resistance training combined with HIIT for just 10-15 minutes per day is enough to get you into the best shape of your life - both in terms of weight loss and body fat reduction. Finding a HIIT / Resistance Training combination like this at the beginner to intermediate level can be challenging, which is why we have been building out these types of programs for people that are just getting started (or re-started) on their fitness journeys. Our Beginner Bootcamps, Intro to Strength, Kick Start, Intro to HIIT, & Get Up & Move are just a handful of our workout programs that combine HIIT and Resistance training at a starting level of intensity. We designed our programs to be achievable, so why they will challenge you, they won’t overwhelm you - even if it’s been years since you last exercised. All of our workouts can be streamed to any device or smart TV on our streaming platform BodyRockPlus.com > get a full year access for just $69 with code: NY22.
11. Increase Muscle Mass to Burn More Fat
Snap on our weighted vest and turn any activity or movement into strength training. Great for walks, hikes, biking, lawn work and of course HIIT!
Strength training can help you replace body fat with healthy muscle mass.
Cardio isn't the only thing you can do to help your body burn fat. According to the Mayo Clinic, adding muscle to your body means you'll burn more calories at rest.
Strength training reduced belly fat in 78 people with metabolic syndrome in a study published in the International Journal of Cardiology in October 2013.
Another study, published in the journal BMC Public Health in August 2012, discovered that combining strength training and cardio for 12 weeks was more effective than cardio alone at reducing body fat and belly fat.
RLBL: ‘Increasing muscle mass’ can sound a bit iffy, but what it actually means is increasing the long, lean muscles that give the body shape and definition. It does not refer to anything related to body building or bulking out. Adding lean muscle is a game changer when it comes to fat loss - particularly for women. Lean muscle burns more than 5X more calories than body fat. The more lean muscle, the more supercharged your body is 24/7 to burn fat. Let’s get you training for 10-15 minutes per day and build up some fat burning, body defining definition and strength with us. The Beginner Bootcamp or Get Up & Move is an amazing starting point.
12. Improve Your Sleep
According to a November 2019 Journal of Lipid Research study, a lack of adequate sleep — even for a few days — can affect how your body stores fat from food. Researchers discovered that sleep-deprived people store fat faster and feel less satisfied after eating.
Sleep deprivation can also sabotage your weight loss efforts. According to a study published in the Annals of Internal Medicine in October 2010, when you restrict calories while sleep-deprived, you lose more lean mass (aka muscle) than fat.
According to the Centers for Disease Control and Prevention, you should aim for seven to nine hours of sleep per night.
RLBL: Sleep is huge when it comes to fat loss. Getting an extra 1.2 hours of sleep helped a group of women participating in a research study consume up to 500 fewer calories per day. Sleep is not a sexy thing to talk about when it comes to fat loss, but getting your sleep nailed down will have such a massive impact on your efforts that you have to pay attention to it. Get your sleep. Make it a priority.
13. Include Probiotics in Your Diet
Probiotics are beneficial bacteria that may improve your gut health. They can be found in fermented foods such as yogurt, sauerkraut, and tempeh, as well as supplements. Either method may aid in the reduction of body fat.
According to a February 2018 systematic review and meta-analysis published in Obesity Reviews, people who took probiotics saw significantly greater reductions in fat percentage, body weight, and BMI than people who took a placebo.
Another, much smaller study (28 people) discovered that eating yoghurt containing specific probiotic strains (Lactobacillus fermentum or Lactobacillus amylovorus) was associated with a 3 to 4% reduction in body fat. It was published in the Journal of Functional Foods in January 2013.
14. Learn to speak up and ask for what you want
Don’t be afraid to speak up and ask politely for modifications to your order.
Restaurants are widely regarded as the nemesis of the health-conscious consumer. It is, however, possible to enjoy meals out while remaining committed to your goal of losing body fat.
You may give up some control by not preparing the meal yourself, but you can still make wise decisions. Before ordering, carefully review the menu and ask your waiter if you have any questions about how something is prepared.
According to the Mayo Clinic, instead of frying, choose foods that are boiled, broiled, baked, or steamed. In addition, instead of fries, choose entrees that come with vegetables or a salad. Excessive dressing (ask for it on the side), cheese-centric dishes, and cream sauces are all high in calories.
RLBL: I know so many people that think its rude or embarrassing to ask for alternatives or customizations at restaurants. It’s not. You are a paying customer, and as long as you are kind and polite, there is no reason that you can’t ask for sauces on the side, no butter added, or for steamed veggies. Ask - it’s your money, your experience and your health.
Best,
Freddy