Who doesn’t want low body fat? Your abs pop out, your body is toned, you feel great and your confidence is through the roof!
Getting rid of unwanted fat isn’t easy though. You need to create the right environment which includes a regular training routine, a proper diet, as well as optimal sleep and minimized stress levels.
Even once you get to your desired body fat, it can be just as challenging to keep it there. Many people have bodies which aren’t accustomated to maintaining low body fat, and so their body will naturally want to add fat.
The good news is, there are plenty of things you can do to burn fat and keep lean all year round – here are 25 best tips from our panel of experts.
10 Tips to Have Low Body Fat Year Round
If you put in the work and following these 10 tips you’ll be on your way to having low body fat year-round.
1. Drink More Water
Although an easy one, this tip requires a little mental effort. You’ll need to remind yourself constantly throughout the day to drink more water. A good tip is to always keep a bottle of water nearby, preferably made from glass as plastics may contain different endocrine-disrupting compounds.
The best thing about drinking more water is that it fills you up, but it doesn’t actually contain any calories. This will trick your brain into thinking you’re full and will delay food cravings.
Pro tip: drink a full glass of water before eating a meal. Better yet, drink two! This will make you partially full before you even start eating. This will result in fewer calories consumed from the meal overall.
Consuming cold water is another tip we can give you, as this will induce ‘cold thermogenesis’, a process where your body has to increase the metabolism to keep itself warm.
8 or more glasses per day is a great number to shoot for!
2. Start Strength Training
Strength training is the best way to improve your body composition. Lifting weights will prime your body to build muscle. With more muscle on your body, you’ll burn more calories. This will by extension make it easier to stay lean.
Strength training in and of itself burns tremendous amounts of calories, while being protective of your muscle tissue. This is why we prefer it over traditional cardio, which can waste your muscle mass.
Reduced muscle will then lead to fat accumulation in the future as your metabolism starts to slow down (less muscle=slower metabolic requirements).
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3. Steer Clear of Sugar!
Yes, this is the obvious elephant in the room. Sugar is a very aggressive carb that spikes your insulin levels, signaling to your body to store everything into your adipose fatty tissue.
If you want to get fat fast, just eat tons of candy! Keeping lean means you’ll need to sacrifice sugary foods and drinks (especially fizzy ones like soda), as well as white bread and refined pasta. We know, these can be a pain to get rid of, but you’ll have to power through if you’re committed to weight loss!
4. Use Intermittent Fasting
Intermittent Fasting (IF) is one of the best ways to get ripped and stay ripped. IF involves doing periods of not eating (fasting) followed by periods where you are eating (feeding). The most popular form of IF is 16 not eating, followed by 8 hours of eating. So for example, you eat your last meal at 7 PM and then don’t eat anything until 11 AM the next day.
If you want to achieve even more significant weight loss, you can have even longer windows of fasting – such as 20 hours, followed by a 4 hour eating window. Talk with your doc to see what will work best for you.
You’ll notice that many people who practice IF tend to eat whatever they want. While this is technically allowed on an IF diet, it’s best to stick to a clean diet if you want to see the best results.
5. Sleep 7-9 Hours per Night, Every Night
Sleep is extremely important. You may think you can get away with 5, 6, or even 7 hours of sleep per night, but if you’re waken up by your alarm and not naturally, it’s a sign you’re not getting enough sleep.
When you don’t get optimal sleep, your body’s production of cortisol rises. Cortisol is a survival stress hormone that makes your body retain as much fat as possible. This is why people who’re chronically stressed have a hard time keeping the weight off.
Not to mention that lack of sleep also affects your willpower, making you more likely to snack on junk!
6. Get Your Fiber
Fiber is important for regulating your insulin hormone. Having fibre with your meals will stabilize your blood sugar levels. This will allow your body to utilize the energy from food instead of storing it as fat.
Some foods that are high in fiber include beans, kale, oats, and various nuts and seeds. Fiber will also keep you regular and avoiding constipation – which is one reason more to make sure you get enough!
7. Use a Quality Fat Burner
Fat burners aren’t miracles, but some use legit ingredients that have been proven to affect weight loss in different ways. For example, some natural fat burning ingredients increase thermogenesis, which is a process of your core temperature rising, which results in increased calorie burn.
Some fat-burning ingredients increase appetite suppression by swelling in your stomach. While others ramp up fat oxidation, enabling your body to use more fat for fuel. This offers a double benefit – making you more energized and helping you tap into those deep fat deposits.
You might like: 5 of the Best Natural Fat Burning Ingredients
8. Take Apple Cider Vinegar Before Meals
Apple Cider Vinegar may not be the all-cure panacea as some people believe, but it sure does help with fat burning! Besides from increasing your metabolic rate, apple cider vinegar prevents blood sugar spikes after meals. So the next time you eat that ‘cheat’ meal, make sure to take a tablespoon or two of ACV beforehand. This will prevent the body storing the calories as fat.
9. Try Carb Cycling
Carb cycling is another way you can shed fat and stay ripped once you reach your goals. Simply put, cycling is a way of dieting where you have low carb days and high carb days.
What the low carb days will do is make your body turn to stored fat for energy. And the high-carb days that follow will keep your body from adapting to the low-carb diet!
However, you should eat slow-releasing carbs on your high-carb day or else this method won’t do you much good. Slow-acting carbs include beans and legumes, whole-grains, and dark leafy green vegetables. Fast-acting carbs, on the other hand, are refined pasta and sugar among many others.
10. Do Sprints
Sprints are a form of a HIIT exercise. Which means High-Intensity-interval-Training. This type of exercise will prime your body to burn fat like hell and stay lean as well. (no pun intended)
Have you ever seen a fat sprinter? That’s right! These guys are in top form all-year-round partially due to how their training affects their bodies.
Sprints will supercharge your basal metabolic rate, and will keep it raised for hours after you’re finished. If you continue to do them (or any other form of HIIT for that matter) regularly, studies show your basal metabolic rate might stay increased long-term.