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Ways to lose fat and weight

The following tips will help you to lose fat and weight.

Weight training

If you want to lose fat and weight, you will need to go for weight training. It is one of the best ways to burn calories faster. How does weight training help you? Weight training is helpful to you because it increases your resting metabolic rate. It means how many calories you burn when you are not exercising. It also improves your metabolic rate. Your metabolic rate stays in overdrive for up to 2 hours even after your exercise and as a result during this time you burn more calories. If you don't have that much of time, you can still go for some very important moves like squats, lunges, step ups, push-ups, planks and pullups.

Drink more water

Yes, drinking more water will help you to lose fat and weight. If you drink water during a specific time, it will help you to lose more fat. When you drink two glasses of water during this time, your metabolic rate will go up by 30%. If you increase your water consumption by 1.5 L every day, you will be able to burn about 20,000 extra calories every year.

Eat Iron

If your body lack iron, then it won't get the necessary oxygen to your cells and as a result your metabolism will slow down. You will find iron in most of the multivitamins. You can also get iron from iron rich foods such as chicken, soy nuts, lean red meat, fortified cereals etc. You need to take 3 to 4 daily servings of such foods. If you feel weakness and fatigue all the time, you should probably talk to your doctor about checking you're for iron deficiency.

Start a new sport

If you want to lose fat and weight, including a new sport in your life can be the fun way of doing it. If you are containing your morning walk or jogging, that is a good thing but when you continue and exercise for a longer duration, your body starts to adapt to that. If your body adapts to the activity, you will burn less calories. If you want to increase your metabolism, start a new sport that you like.

Eat more dairy

You should include more dairy products in your diet when you want to lose fat and body weight. Consume more low fat dairy products which include non-fat yoghurt, low fat cheese etc. If you consume such products 3 to 4 times a day. Calcium is very important for your body as it helps in burning excess fat faster. The best calcium you can get is from dairy products. Three servings of dairy products everyday should be good enough for you.

Drink more green tea

Besides offering you the cancer fighting benefits, green tea can also help you by boosting your metabolism. Just drink green tea for three times a day, and see 4% increment in your metabolic rate. It will help you to burn 60 extra calories every day. Catechism is present in green tea, which can increase metabolism speeding brain chemical norepinephrine. As a result your metabolism increases and you can burn more fat and calories.

Avoid alcohol

If you don't want your foods to add more fat to your body, instead of washing them down with wine, you should make a habit of drinking water instead of wine. Alcohol depresses the central nervous system and thereby slows your metabolism down. So your body is not able to burn the dietary fat present in your food and instead it is stored as body fat.

References
1. Bodyweight Burn – Fat Loss
2. Weight-loss and Nutrition Myths
3. Overweight, obesity, and weight loss fact sheet