I don’t usually recommend doing anything ‘quick’, especially when it comes to getting fit and losing fat. The majority of the time, if you try to lose fat quickly, you’ll end up piling it all back on as a result of depriving yourself or overworking yourself. That being said, I know that sometimes you just need to lose a bit of chub fast. Whether you have a last minute trip or holiday coming up, or you know you’ve left it a little late, these tips could help you. Just remember, use with caution or the results are unlikely to last…
Start Monitoring Your Food Intake
If you don’t already, monitoring your food intake is a must. How much weight/fat you lose does come down to your calories taken in, but you should also focus on making sure you’re getting the right amount of protein, carbs, and fats. This will ensure you don’t lose much muscle so you end up a nice shape, rather than skinny fat. Most people find a high fat (healthy fat) and lower carb diet works well for them when focusing on fat loss, but it will depend on your body. You can use a macro calculator online and MyFitnessPal to start tracking. Bear in mind lowering your calories slowly is the best thing to do, as you don’t want to cause any metabolic damage!
Up Your Cardio And Focus On Intensity
Cardio isn’t the be all and end all. Cardio alone will burn away all your muscle and give you a saggy look. But when done properly, it does help to get rid of excess flab. Try incorporating HIIT cardio 3-4 times per week. Maybe include a couple of steady fasted cardio sessions in the mornings. As well as those, try to get in some intense resistance exercises to keep your body nice and shapely. You’ll speed up your metabolism and burn fat much faster too!
Drink Lots Of Water
You should be drinking at least 2 litres a day anyway, but getting in 3-4 could really help flush out your body as you tend to drop more water weight.
Using supplements alone won’t do a lot, but they can enhance your efforts. I take things like CLA, green tea extract, and apple cider vinegar to aid my fat loss. You can also try things like lipo 6. Just make sure you only use safe, legal products!
Take Hot Detox Baths
Hot detox baths are another great way to detoxify and shed that water weight. Have a couple of these a week for 20 minutes!
Use The Steam Room/Sauna
The steam room and sauna can be great for detoxifying the body, aiding in water loss, and even muscle aches and pains. They help me get a great night’s sleep too.
Make Sure You’re Getting Enough Rest
You should include at least one full rest day per week, so you’re not exhausting and overtraining your body. Try to get at least 8 hours of sleep a night too, as that has a lot to do with how much fat your body loses. Rest is a huge part of any program.
Remember, slow and steady usually wins the race. Doing things the healthy way is best. Don’t go to extremes and you’ll experience better results!