Health Tips

Five Basic Rules to Lose and Keep Body Fat Off

February 3, 2010
By Ryan Frank

No matter what the latest craze or fad is to lose weight, without following the basic principle of eating healthy and exercising, you are not going to get much result. Admitting there is no easy way to lose weight is the first step in getting rid of extra body fat. Here are five basic tips to losing weight:

Drink More Water

70 percent of our body is made of water. You can go longer without food than you can without water. The body needs a lot of water in order to maintain its daily functions efficiently and help flush out the toxins. Essentially, water primes the body for fat loss. Drink about 8 glasses of water a day, 10.8 ounces minimum. You can lose up to 4 to 5 pounds of excess water in the first week.

Eat Five to Six Meals a Day

You need muscles in order for your body to burn fat. By eating five to six meals a day (five for women, six for men), your body would get enough proteins to build muscles to work off the excess body fat stored in your body and would help prevent your body from storing fat.

Eat More Protein

Your body requires more energy to process protein than it does to digest carbohydrates, so it is very important to keep your protein intake high in order to not burn off any muscle tissue that is needed to burn fat. Protein boosts your metabolism in addition to help preserve and build your lean muscle tissues.

Do Cardio in the Morning

Working out in the morning on an empty stomach is a little controversial by nutritionists in the academic circle, but the results far outweighs over the concern. When you do cardio in the morning, your metabolism stays elevated for a period of time after the workout is over, which is called the “afterburn” effect. You would still burn fat even after you finish the workout.

Training with Weights

It should be obvious the benefits you would get for training with weights. An intense weight training session burns calories during the actual workout, which elevates your metabolism for up to 39 hours after your actual workout. Simply put, training with weights stimulates your metabolism to burn more calories while you do nothing.

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