16 Ways to Burn Stubborn Body Fat
Lose weight by eating less?
Here are some other things you may do to lose weight.
1) Avoid severe dieting.
While bigger calorie reductions will burn both muscle and fat, cutting calories by 15-20% each day will nearly entirely burn fat.
The metabolism, which burns calories, is driven by muscle.
Reduce your calorie intake from 3000 to 2400–2550 if you’re already consuming that many, but do it wisely by following suggestions like those in The Living
Health Weight Loss Audio.
2) Snack constantly.
Professional athletes and models consume food continuously while maintaining a healthy calorie intake.
The grazing technique, which consists of 5–6 short meals, increases metabolism.
Every time you eat, your metabolism speeds up, and over the course of 6 to 10 weeks, this acceleration may
result in an additional 2-3 pounds of fat loss.
Increase the protein.
Protein boosts metabolism more than carbohydrates or dietary fat, even though all three are as effective
at being stored as body fat.
Protein preserves muscle when calories are reduced, assisting in maintaining a high metabolism.
Each pound of body weight, aim for 1.2 grams per day.
Play with the carbs.
Carbs support the maintenance of metabolically active muscle while also promoting fat accumulation.
One of the best strategies to speed up your metabolism and burn stubborn fat quickly is to follow
a modified low carb diet and spread out your carbohydrate consumption (as outlined in Maximize Your
Metabolism and the Living Health Audio Program.)
Go backward 5)
The body slows down its metabolism to keep up with its decreasing calorie intake, which is one reason why
fat loss stops.
Increase your calorie consumption significantly once every two to three weeks.
The one-day binge “re-sets” the metabolism by bringing thyroid levels back to normal. Thyroid is the hormone that burns calories
and lowers with dieting.
6) Avoid late-night carbohydrates.
Focus on lean meats and fiber-rich veggies like broccoli, cauliflower, and salad fixings as carbohydrates consumed before night are more
likely to be deposited as body fat.
The one and only exception is that you must eat carbohydrates to replace glycogen and boost muscle
development if you exercise late at night and want to bulk up.
Go Fish 7.
Omega-3 fatty acids are present in salmon, trout, and sardines and may help with fat reduction when calories are
According to one research, dieters who consumed fish daily lost more weight than those who did so very
occasionally (Am Journ Clin Nutr 70:817-825, 1999)
8) Make it hot.
Red peppers, a spicy component in Mexican and Indian cuisine, contain capsaicin, which influences the
Sympathetic Branch of the Nervous system and may speed up metabolism.
You may somewhat improve your chicken meals by adding red food coloring, or you could down 5 to 10
grams of capsaicin from your neighborhood health food shop.
116:1272–1278, Journal of Nutrition, 1986.
9) Avoid Going Cardio Crazy!
By drastically lowering calories, fat loss is halted by a slowed metabolism.
For drastic caloric expenditure, the same is true.
You are aware: two daily aerobic workouts.
Cardio exercise in excess slows metabolism, encourages muscle loss, and may even suppress testosterone levels.
Stick to 4-6 sessions each week for 30 to 45 minutes each, with a high degree of effort, for significant results.
10) Distinguish cardiovascular and weight training.
What happens if you do cardio first and weight training later?
Less muscular density is developed.
What about aerobics after a workout?
You run the danger of overtraining and a hormonal environment that might slow down metabolism.
The ideal situation is to work out in the morning when completely hungry, have a few meals, and then
go back to the gym later in the day to increase muscle density.
Serotonin Control (#11).
A brain chemical called serotonin aids in controlling appetite.
Dieting may cause it to plummet.
Advances in Experimental Medicine and Biology 398 (1996): 35–41; R.J. Wurtman and J.J. Wurtman, “Brain Serotonin, Carbohydrate Craving, Obesity, and Depression.”
Smaller, more frequent meals are one approach to avoid a decrease.
12) Chicken with garlic!
The taste enhancer from Mother Earth activates uncoupling proteins and adrenaline (UCP).
Fat is broken down by adrenaline, and UCP, which is found in metabolically active “brown fat,” increases
Garlic also regulates cortisol levels, which may help in maintaining muscle mass when dieting.
Use fresh, raw garlic in salads or other dishes for the greatest benefits, but if you find that you can’t tolerate
it, try cooking with fresh garlic bulbs instead, or try taking supplements.
(Oi Y, et al., Uncoupling protein concentration in brown adipose tissue and noradenaline and adrenaline
release in rats are both increased by allyl-containing sulfides in garlic.
J Nutr 129:336-342,1999.)
Natural remedies having hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic,
and antithrombotic properties (Wang HX, et al.
1999. Life Science 65:2663–2677.)
Drink some green tea.
Epigallocatechin gallate, a kind of polyphenol found in green tea, has been demonstrated to improve calorie
These unique chemicals that burn calories increase daily calorie expenditure by roughly 100, or the amount
burned by a brisk walk.
Every calorie matters in order to maximize fat reduction.
(Dullo, A.G., et al., Increasing 24-hour energy expenditure and fat oxidation in humans: effectiveness of a green tea extract high in catechin
polyphenols and caffeine. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
You must consume less carbohydrates to tear up, but once a week, or sometimes, you may add some red meat,
some walnuts or cashews, a little amount of good fat, and 2-3 tablespoons of olive oil.
As long as calories and carbohydrates are kept under control, dietary fat may increase the body’s capacity to use and burn fat.
Nutrient Balance and Energy Use During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans, Thomas CD et al.
1992;55:934 in Am J Clin Nutr.
Support for the thyroid.
Ironicest of Ironies
The metabolism often adjusts and burns much less calories when you eat less and strive to lose body fat.
Phosphates are one method of avoiding the slowing.
Strict dieters who received a combination of 537 mg of calcium phosphate, 107 mg of potassium phosphate, and 25 mg of sodium phosphate had a 12–19% higher metabolism than those who did not take phosphate supplements.
16) Put It in Writing.
Even though it appears straightforward, this fat-loss strategy is one of the most often disregarded.
Dieters who log their meals and daily caloric intake not only make better choices, but they also cheat less and
consume less calories overall.
Writing it down serves as a reminder that being skinny is a daily activity and “keeps you honest.”