Lose Fat

20 Tips for Torching Fat

Don’t let Old Man Winter turn your fit physique into a fat one. Use these rules of thumb to stay lean beneath those layers of clothing.

lean male physique

11. Whey Lean

Drinking whey protein as a between-meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger-blunting hormones cholecystokinin and glucagon-like peptide-1.

12. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss. Try adding a quarter of an avocado to salads and sandwiches.

Hot Water Debate: How Much Water Do You Need?

13. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than 1 pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie-free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories. Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

salmon-broccoli dish

16. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise. This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1–2g of fish oil at breakfast, lunch and dinner.

17. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea. Take about 500mg of green tea extract in the morning and afternoon before meals.

18. In the Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

19. Spice It Up

Hot peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine—in fact, research shows that the pair can significantly boost fat burning during exercise. Try adding crushed red pepper, hot peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-anara to Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat. The effect appears to be due to soy’s ability to decrease hunger levels.

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