The first tip to burn fat faster is to start carb cycling. This is a powerful dieting method that’s still used by many bodybuilders and fitness models to get lean and defined.
But even though it works great for some people and can even help certain individuals burn fat faster, you should make sure that it’s something that’ll fit well with you and your preferences.
It involves planned spikes and drops in your daily carbohydrate intake.
Even though there are many ways to cycle your carbs, for the most part, most plans will include a higher-carb day, a lower-carb day, and maybe even a no–carb day.
Typically, on your high-carb days, you would have anywhere between 2-2.5 grams of carbs for every pound you weigh.
Then on your low-carb days, you would have around 1 gram of carbs for every pound you weigh.
And finally, on your no-carb day, you would do your best to have as close to zero carbs as possible.
Alternatively, you could take a more forgiving approach where you simply ensure that you’re not exceeding 50 grams of carbs for the day.
Each of these days would provide certain benefits. For example, your high-carb days would help replenish your glycogen stores.
This would allow you to lift heavier and perform better at your workouts. Ultimately, this would help you preserve more muscle mass as you get leaner.
To take full advantage of your higher-carb days you’ll position them on your heavy/high-intensity workout days.
That’s because it’ll allow you to maximize protein synthesis when you need it most.
High-carb days will also positively affect many of the metabolic-boosting and muscle-building hormones, like testosterone.
Meanwhile, on the lower-carb days and the no-carb days, you’ll be burning more fat since less glycogen will be available for energy.
As you diet for longer, you would slowly add more low- and no-carb days to continue burning fat as you lose weight and your metabolism adapts.
So, originally you might just start by switching from high to low every other day. Then you’ll add in a no-carb day.
So it’ll be high, low, no, and repeat.
Then, two weeks later, you might bump it up to high, low, low, no. Two weeks after that, it may be high, no, low, no.
Continuously adding in more low- and no-carb days will help you burn fat faster.
But keep in mind – if you don’t balance your calories properly throughout the week you can wind up slowing fat loss instead of speeding it up.
In other words – don’t eat an insane amount of carbs on your high-carb days.
#2 Constantly re-evaluate your calorie deficit
That’s why the second tip to burn fat faster is to constantly re-evaluate your calorie deficit.
All too often people will start a diet plan and see the first 5 pounds fly off the scale. They’ll feel great, only to discover that a few weeks in, they’re not losing any more weight at all.
This is because, yes, you do typically lose more weight in the beginning. But it’s also because the diet plan that you created 3 weeks ago may no longer even put you into a calorie deficit now.
This is especially true if you lose a lot of weight in the beginning.
If you use a macro calculator, like the one on my website, and you plug in 200 pounds versus 190 pounds, it’ll give you two completely different diet recommendations for how many calories, carbs, fats, and proteins you should be eating daily to burn fat.
That’s because losing even 5 or 10 pounds will wind up costing your body significantly fewer calories as you progress with fat loss.
Imagine how many extra calories you would burn if you carried a 10-pound dumbbell everywhere you went.
Well, when you lose that weight you’re no longer burning those calories. So, technically, you need to reduce your calories further just to maintain the same calorie deficit over time.
So, every 2-3 weeks you should re-evaluate your calorie deficit, especially if you hit a plateau and stop burning fat.
When re-evaluating, yes you want to use a macro calculator, but always remember that even the most accurate macro calculator is only giving you an estimate.
For example, say the macro calculator tells you that 2000 calories per day will put you into a calorie deficit. But when you stick to those 2000 calories per day for a week you end up losing nothing.
If so, that means that the 2000 calorie level is not a deficit for you. Instead, by definition, it’s your new maintenance level and you need to reduce calories further for more results.
When you’re in a situation like this, you want to reduce your calories anywhere from 200 to 300 calories per day. Take those calories away from your carbs or fats, then see how your body responds.
By continuously re-evaluating you’ll continue to burn fat faster without hitting plateaus.
#3 Evaluate your (soluble) fiber intake
Next, you’ll want to make sure that your diet is full of foods that are high in soluble fiber.
It’s been shown that high-fiber diets, specifically soluble fiber, help reduce hunger.
Fiber has this effect because it slows down digestion, helping you feel fuller for longer.
Great sources of soluble fiber include beans, oats, avocados, sweet potatoes, and Brussel sprouts.
Feeling regularly full and satisfied is a lot more likely to lead to a successful outcome in the long run. Therefore, you’re way better off setting up your diet so that you will feel satiated, even while you’re in a deficit.
When you feel full you wind up reducing your calorie intake naturally, without having to force yourself to fight hunger all day.
And controlling your hunger can help you burn fat faster. That’s because it’s when people get really hungry that they mess up their diet plan.
You can easily increase fiber intake just by switching lower-fiber carbs in your diet for high-fiber ones.
This is easy to do if you understand that usually higher glycemic options like potatoes without the skin, white rice, and honey will have less fiber than lower glycemic options.
These include sweet potatoes, brown rice, and green leafy vegetables.
#4 Increase protein intake
Another thing you should do is to up your protein intake to about 0.73 grams per pound of body weight.
Research unanimously suggests that higher-protein diets almost always outperform lower-protein diets when it comes to fat loss.
This is because protein itself costs a lot more calories than carbs or fats to digest.
When you eat protein around 30% of the calories are burnt off in the digestion process. So, if you eat 1,000 calories of protein you’re only taking in about a net of 700 calories.
Moreover, the amino acids found within protein are also the building blocks to your muscles. Therefore, it’s crucial to eat enough protein to maintain as much muscle as possible while you cut.
This is especially true if you want to maintain a faster metabolism.
#5 Eliminate calorie-containing beverages
Another thing you should do is stick to drinking only water, seltzer, tea, and coffee. Eliminate all other drinks that contain calories.
If you currently drink things like soda, or you add a ton of sugar to your coffee every day, you may be taking in 100’s of extra calories.
These do nothing to satisfy your hunger and might even do the opposite making you feel hungrier throughout the day.
Meanwhile, drinking water can curb your hunger and help you burn some extra calories throughout the day.
Also, calorie-free beverages that are higher in caffeine like coffee and certain teas can help elevate your metabolism. Thus, they can help you burn fat a little faster as well.
The next way to set up your meal plan for faster fast loss is by finding the perfect meal frequency for your body, and your preferences.
It’s usually recommended that you eat 5-6 times a day to minimize hunger throughout the day.
And this truly does work very well for many people. However, for other people, this doesn’t work so well.
The plus side to having more meals throughout the day is that you’re constantly allowed to eat food.
But the downside is that the amount of food you eat per meal decreases as you increase the number of meals you eat per day.
So, there are plenty of people that will be able to eat a cleaner diet and consume fewer calories by eating only once, twice, or three times a day instead of 5 or 6.
Therefore, experiment with different meal frequencies. Try each one out for at least 2 weeks at a time, to see if you wind up taking in fewer calories and if you prefer one over the other.
As long as you’re getting all your macro and micronutrients, meal frequency is largely about what works best for you.
And by decreasing or increasing your meal frequency you can wind up saving calories and burning fat faster.
The next diet tip is to eat whole foods specifically when you start getting really hungry.
Of course, at least a little bit of hunger is to be expected when you’re cutting your calories.
However, if you set up your meal plan correctly with enough fruits, vegetables, and protein, your hunger should almost always stay at a manageable level.
If you find yourself getting ravenously hungry all the time, that’s a sure sign that you’re probably not eating enough vegetables, protein, or whole foods throughout the day.
So, if you get really hungry every day, you don’t want to just ignore it. Eventually, that’s going to lead to a binge. Instead, when you get hungry eat some whole foods.
For example, you can make stir-fried vegetables that can really fill you up for around 100-150 calories.
As long as you choose some fresh food that came from produce, seafood, or meat, you should be able to satisfy your hunger without adding so many calories that would knock you out of deficit.
If that helps you stick to your plan rather than constantly yo-yo dieting and binging, you’ll burn fat a lot faster in the long run.
The last tip is to get to sleep at a reasonable time after eating dinner, or whatever your last meal of the day is.
Getting enough sleep is crucial for burning more fat and maintaining muscle while you cut.
If you don’t get enough sleep, you significantly reduce your body’s ability to burn fat optimally.
However, aside from getting enough sleep, so many people do the most damage to their calorie intake at night, right before going to sleep.
If you’re up all night watching tv you’re very likely to go grab a snack and start munching.
Within 30 minutes you can eat hundreds of extra calories that you would have never eaten if you just went to sleep.
So if you do like to eat late at night, do your best to position dinner later on in the day. And within an hour or two after dinner, you should be getting ready for bed.
Forget the myth that you’re more likely to store fat when you eat right before bed. That’s not true.
The thing that makes you store fat is eating excessively by munching on snacks and adding 100’s of extra empty calories before bed.
So, those are the 8 simple diet tips that you can use to start burning fat faster.
Now, if you’re looking for a done-for-you workout plan that can be done at home or in a gym, then click the link below.
You’ll find anything you may need. This includes a customizable meal plan that will be based on your preferences.
There are options available for anybody. Our plans include intermittent fasting, carb cycling, one meal a day, keto, vegan, and more.
We’ve put thousands of people through these programs. And my clients that follow the plan are losing at least 20lbs or 5% of their body fat in just 6 weeks.
To learn more, click the link below.