Listed below are 25 fat loss boosters to help you burn fat and improve overall health.
First, it’s essential to establish a healthy nutrition foundation. Reducing body fat is difficult if you’re not hydrating properly, eating a nutrient-dense diet, reading food labels, stocking your kitchen with healthy foods, avoiding inflammatory foods, and planning cheat meals.
Eat to make your hormones happy by choosing foods that support blood sugar levels. Plan balanced meals consisting of quality protein, natural fats, and non-starchy veg. Keep sugar and starch in check as they affect blood sugar the most and can hinder fat loss efforts.
Start each meal with high-quality protein to improve digestion and provide high satiation. Enjoy plenty of protein at the beginning of each meal, especially breakfast.
Eating good quality fats do NOT make you fat. Natural fats are your best friend for fat loss as they have zero effect on blood glucose levels, decrease cravings, promote satiation, and increase nutrient absorption.
Focus on eating unrefined, “slow” carbs with a low glycemic load. Eating low carb can be beneficial, but eating too low carb long-term can negatively impact gut health, thyroid and adrenal function, and food enjoyment. Use a glucometer to get a better idea of your optimal carb intake.
Avoid artificial sweeteners and refined sugars by choosing smarter sweeteners, such as cinnamon and stevia. If possible, go without sweeteners as much as you can until your desired body composition is achieved. Using less sweeteners helps retune your taste buds, so less sweeteners are desired.
Hormone imbalances make it difficult to lose body fat. Instead of dieting, taking a bunch of supplements or starting hormone replacement therapy, complete functional labs to identity underlying issues. Work with your practitioner on addressing these issues with a customized program.
No matter how stellar your nutrition is, you’re not going to get results if you’re not digesting food properly. To support digestion, focus on eating more mindfully, chewing food more, optimizing HCL/enzyme/bile production, improving stool transit time, and identifying underlying issues with functional labs.
9. Strengthen Gut Health
Good gut health is essential for overall health and fat loss. Create a better balanced internal environment by strengthening your gut with probiotics, cultured foods (kefir, kraut, kombucha, etc.), and homemade bone broth. Complete functional labs to identity underlying issues.
Eat more foods that boost metabolism, curb cravings, and support fat loss, such as apple cider vinegar, avocados, blueberries, broth, chili peppers, cinnamon, citrus, cacao, coconut oil, coffee, green tea, salmon, walnuts, and more. Coconut fats, in particular, are an excellent source of MCTs that support fat burning.
11. Eliminate Inflammatory Foods
Avoid eating inflammatory foods such as processed foods, refined sugars, artificial ingredients, man-made fats, gluten/wheat, non-organic, GMOs, excess alcohol, excess caffeine, and any food sensitivities (dairy, eggs, nuts, etc.). Work with your practitioner on addressing food sensitivities to support fat loss.
12.Detox Your Body
A congested liver makes it difficult to lose fat. First, get your bowels moving to prevent toxin reabsorption. Next, nourish your liver by consuming plenty of antioxidants, bitters, and detoxifying foods. Support gentle detoxification with detox baths, infrared saunas, customized supplementation, and coffee enemas.
Toxins are major fat loss inhibitor and can wreak havoc on the body. Reduce toxins by filtering water, eating organic, passing on plastics and selecting more natural beauty, hygiene, and household items. Read labels and use EWG’s app to find healthier products. Lastly, use functional labs to identify internal toxins.
Functional labs help identify root causes and eliminate symptoms, such as weight gain, at the source. Although testing requires spending more money initially, taking out the “guess work” can save a lot of money, time and sanity in the long run. Invest in your health and get results now.
Are you wasting money on supplements that do more harm than good? Most supplements don’t work. They’re made from poor quality ingredients and are poorly absorbed. Read this article to learn how to buy and take supplements to save money, and get better health and weight loss results.
Boost fat burning by going to bed by 10 pm and aiming for 7-9 hours of sleep per night. Promote restful sleep by creating a relaxing, clean, cool, comfortable and dark sleep environment. Wind down an hour before bed by relaxing, reducing artificial light, and minimizing EMFs (cell phone, wireless internet, etc.).
Getting adequate sunlight is helpful for overall health and fat loss. Depending on skin tone, age, diet, susceptibility to sunburn and sun intensity, a healthy dose of “D” is 15-60 minutes daily. Once you start turning pink, consider reinforcements such as shade, protective clothing, and non-toxic sunscreens.
Prevent stress-eating and reduce stress by planning daily relaxation such as yoga, breathing exercises, meditation, journaling (gratitude), nature walks, lavender baths, or anything else you enjoy.
19. Exercise More Efficiently
Sit less and move your body more throughout the day. Listen to your body to find the right amount, intensity and variety of movement you need. Proper movement leaves you feeling renewed, not ragged. Try high intensity interval training to boost fat burning.
20. Try the Potato Hack
Try Tim Steele’s Potato Hack: Weight Loss Simplified plan. Potatoes contains natural compounds that affect inflammation, hunger, insulin, gut health, and body weight. Simply eat nothing but plain potatoes for three to five days. Read this interview with the author for more details.
21.Narrow Down Your Diet
Eat only 3 foods for 2 days to help reduce inflammation, ease digestion, and promote fat loss. Choose whole, balanced foods, such as a steak with red potato and broccoli. Cook everything with a small amount of unrefined coconut oil and add a touch of sea salt. Keep it simple.
22.Incorporate Intermittent Fasting
Fasting is by far one of the best things for improving health, reducing body fat, and increasing energy. Most people do well starting with a 12 hour overnight fast, such as from 7 pm to 7 am. Work with your health practitioner on incorporating a safe fasting routine into your schedule.
Take off your shoes and sit, stand or walk barefoot outside on the bare ground (grass, sand, dirt, etc.). Grounding helps recharge your internal battery to support weight loss by decreasing inflammation and pain, reducing stress, and improving circulation.
24.Use Cold Therapy
Cold therapy is extremely effective for reducing inflammation, improving overall health and reducing body fat. The easiest way to use cold therapy is by taking cold showers and working your way into ice baths or cold plunges. Learn more at the Wim Hof Method. Cryotherapy is another option but can be expensive.
25.Heal Past Traumas
Past traumas can be obvious or unknown barriers to weight loss. Work with your health practitioner on finding the help you need to heal from past traumas and get the results you deserve.