Getting in shape and reducing your body fat doesn't have to be a lengthy, arduous process. By making some small tweaks to your diet and exercise habits, you can see big results in just four weeks. To help you get started on the path towards a leaner, healthier you, here are seven pro tips for dropping body fat fast.
Track your calories: Counting calories is essential when it comes to losing body fat. Calculate how many calories you need daily based on your age, gender, and activity level, then track what you're eating each day to ensure you stay within that limit. You can use an app or food diary to make tracking easy and efficient.
Increase your protein intake: Eating more protein will help boost your metabolism and keep hunger at bay throughout the day. Try incorporating lean meats, fish, eggs, legumes, nuts and seeds into your meals to up your protein intake and reach your goals faster.
Cut out refined carbs: Foods like white breads and pastas may taste good but they do little to keep you full or provide essential nutrients; instead opt for whole grain alternatives such as brown rice or quinoa which are much higher in fibre and protein. Cutting out processed carbohydrates is key to shedding pounds quickly so stick to complex carbs like these instead.
Strength train three times a week: Regular strength training is essential if you want to build lean muscle mass while burning fat – plus it has other health benefits too! Aim for three 30-45 minute sessions per week doing weight-bearing exercises that work all major muscle groups such as squats, deadlifts and bench presses.
Cardio every day: Adding daily cardio will help burn excess calories more quickly so aim for 30-60 minutes of aerobic exercise most days of the week - try interval training with high intensity exercises alternating with low intensity ones for maximum fat-burning results!
Avoid liquid calories: It's easy to consume too many empty calories through sweet drinks like sodas and fruit juices so try swapping them out for water whenever possible; not only does water hydrate better but it won’t add any extra calories either!
Get enough sleep: Last but not least make sure you get adequate sleep every night - 7-9 hours is best! Lack of sleep increases stress levels which in turn leads to increased cortisol production; this causes food cravings as well as extra fat storage around the midsection so get enough rest if you want lasting results!
By following these simple steps over the course of four weeks, you should be able to achieve noticeable changes in both body composition and overall fitness levels! Don’t give up – stick with it and soon you’ll see those long awaited rewards!