7 Ways to Reduce Body Fat – and a Confession

Got body fat?  Today I have one confession and 7 simple and effective ways for you to shed that unwanted body fat.

While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.  What you do with my confession is a separate issue.  Read on.

1. Drink a Gallon of Water

Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

Simple suggestion: to make it easy to keep track, try using a quart Mason jar for your water, what with four quarts being a gallon, and all.  Do this at home, I mean, although the more fashion-forward among you may, indeed, want to be seen carrying a quart canning jar of water around with you.  Beats those wimpy tiny little plastic water-thingies people carry around with the idiot dangling hanger on them.  Of course, come to think of it, I do have one of those – But I digress.  Speaking of drinking, let’s go on to the confession –

2. Cut out Alcohol – I did!

Folks, I’ve been there on this one.  This critter I know up close and personal.

In the spirit of full disclosure, I want to tell you that I used to be a drunk.  By God’s grace and thanks to a lovely and patient wife, though, I’ve been clean and sober for decades.  Don’t miss it.  I don’t miss my beer belly, either – The Warrior Within awoke!

I want to gently add that I know this can be a touchy subject, but hey – this is a Fitness and Health newsletter, sometimes you gotta look at things straight on, ya know?

Please note – I’m telling you what I did, NOT what YOU should do.  Please accept this in the spirit in which it is written!

Even so, this particular fat loss tip is always met with groans, yet despite its unpopularity it remains one of the most effective.  Hear this out, please,

For fat loss purposes (I quit for other reasons – separate story) the greatest reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.

The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when you drink alcohol.  In fact, a significant part of the alcohol you drink gets absorbed right through your stomach wall without even going to your intestine. That should be incentive enough for you to put down your glass and reach for that Mason jar full of water.

The third reason is that – I know from years of experience! – when you are drunk or even just drinking you can stuff amazing amounts of food into your open mouth, but what you can’t do is even begin to count the excess calorie intake this causes.

For more great facts about booze, fitness and alcohol’s different effect on men and women (fascinating) (the effects, not women) (No, wait!  Who says women are not fascinating?!!) check out this article at The Athlete.  (On re-reading, I’m wondering if that last sentence is a sobriety test in itself.)

Dear Friends, Awake that Warrior Within!

3. Do a Variety of Aerobics

Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.

The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.

Again, in the spirit of full disclosure, I’ll fess up to doing long cardio since I’m training for my next half-marathon, but that’s specific fitness-training technique, not a fat-loss gadget.

4. Cut out Processed Junk

This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.

The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.

Again, my favorite is raw almonds with raisins, got some in my desk right now, in fact.

5. Lift Weights

You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.

The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.

This is not as fast as HIIT (see next Tip) for burning fat but the rewards do come rapidly, and you and your body will enjoy the shape that pumping iron properly gives you.

6. Use HIIT

High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.

HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.

You need to start slowly on this routine and work up to the longer intervals.  And before you ramp your heart beat up through the ceiling you should consult with a professional.

7. Work with a Fitness Professional

Gracious, what a good idea, wonder where this came from?

When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense.

Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.

Call or email me today to get started on a fat loss program that really works.  There’s a Warrior Within you that we need to awake!

About Tom Schweickert

Tom Schweickert, EA, CPC, CPT brings a unique combination as a Life Coach, Personal Trainer and Money Coach to help folks negotiate these interesting times.
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