Tips to lose weight
Spend more of each day burning fat than you do storing it, and over time, you’ll bury your belly forever
The average man’s body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it’s never stagnant. Spend more of each day burning fat than you do storing it, and over time, you’ll bury your belly forever. Sound simple? It is. You see, there’s no single secret formula for losing fat. In fact, find 100 successful losers and they’ll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you’ll find tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you’ll finish off your fat easier and faster than you ever imagined possible.
01 – Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
02 – Get off the chair.
Do every exercise standing instead of sitting. “You’ll expend up to 30% more calories,”. The solution for the bench press? Dips.
03 – Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working.
04 – Embrace yard work.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)
05 – View motivation.
Once a week, watch a movie that inspires you to exercise.
06 – Break a record.
Challenge yourself to run farther in the same amount of time—even if it’s just one-tenth of a mile—every single workout. This ensures you’re always burning more calories from one workout to the next.
07 – Change your dinner plates.
And buy smaller ones. That way, even if you fill your plate to capacity, you’re ultimately eating less than what you would likely pile on your existing platters.
08 – Cut carbs.
In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
09 -Lift first, then run.
By doing cardio after you’ve lifted—when you’re already tired—the same speed or intensity will have a greater effect than had you done it beforehand
10 – Change directions.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat.
11 – Fill up on high-fiber foods.
Consider them “good carbs.” Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.
12 – Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
13 – Don’t skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.
14 – Try the VersaClimber or elliptical machine
The more vertical you are when doing cardio, the more calories you burn.