6 Ways to Speed Up Fat Loss and Smash Plateaus

Fat loss isn’t easy for most people. Believe me, I failed diets many times.

I finally saw real progress when I incorporated some of these tips into my life.

The first two tips might be common sense to you, but the others might just save your diet.

Here we go.

1. Reduce Calorie Intake

This is fairly obvious but had to be mentioned.

Everyone at some point will hit a plateau, and this is because your body now requires a lower number of calories to maintain your weight. 

When you were fat you might have been able to lose weight eating 3000 calories a day, but now you have to eat less to continue losing weight.

If the scale hasn’t changed in a while, lower your calories by 200 increments at first. Then see how that affects your progress. If you’re eating exactly right the scale should go down.

If the scale still doesn’t go down in a week, lower your calories by another 200. This will help prevent you from dieting on calories that are too low. 

2. Exercise More Often

If you exercise more than you were before, you will be burning more calories than before (increasing the deficit).

If you were doing 20 mins of cardio before, now you increase it to 30 mins.

Overtime this adds up, and you wouldn’t have to change your calorie intake just yet.

If you were doing 20 minutes of light cardio, you could substitute it for 20 minutes of high intensity cardio if you’re short on time.

The best and healthiest option is to keep your calories the same but increase your activity.

This means you would be eating the same exact foods but exercising a little more often, which of course burns more fat. 

3. Be absolutely perfect when counting calories. 

Believe it or not, the majority of people underestimate their calorie intake throughout the day.

You might think you’re eating 2000 calories, when you’re actually eating 2500 or even more. This can really make or break your diet.

Watch the fat melt off of your body when you actually start eating 2000 calories. 

Buy a food scale and start weighing out everything you eat, and calculate your calories perfectly.

Don’t skimp out on counting things like peanut butter, regular butter, and coffee creams like I do.

You might think you only had two tablespoons of Peanut Butter, when you actually had 3 or 4. High fatty foods like peanut butter are really easy to go overboard with, and the calories will add up quickly. 

4. Eliminate Cheat Days/Meals. 

Cutting out cheat meals isn’t for everyone.

Not everyone can handle the stress of never being able to eat badly. 

But if you’re serious about your results then you should really consider it.

A few years ago, I used to have a cheat meal once a week. Little did I realize, I was actually just binge eating and calling it a cheat meal. I would use a so called “Cheat Meal” as an excuse, and I would go to a fast food place and order a ton of food. It would set me back in my diet and made my weight loss even slower.

If you go too far you might even gain more fat then you lost during the week. 

If you don’t have much weight left to go and you’ve hit a plateau, you should really think about cutting cheat meals out completely. 

5. Take a Diet Break/Refeed

This suggestion is only for people who have been dieting a long time and are not obese. If you are still significantly overweight you don’t need a refeed. 

Many bodybuilders and fitness competitors do this to “reset their metabolism.” If they were dieting on 2000 calories for a month and the scale hasn’t really changed, they would adjust by starting to eat more calories for a week or two. This individual might eat 2300-2500 calories for a week and then drop back down to 2000 to see if it works. 

Many people have had success with this and I’ve even tried it myself.

For some odd reason, I continued to lose weight even though I was eating more than before.

I was dieting for months in a row and my calories were roughly around 2400. I decided to take a diet break and eat 3000 calories per day, for about 5 or 6 days.

The scale still went down over those 5 days, and then I started dieting on 2600 calories instead of 2400 because I was still losing weight. And this time at higher calories than I thought I could get away with.

You’re original calorie deficit could’ve been greater than you thought. 

6. Try a Fat Burning Supplement.

A lot of fat burning pills don’t work, but I finally found one that worked great for me

If you have problems with your appetite, you can try an appetite suppressant (most fat burners have these in them).

If you’re low on energy from your diet, you should find one with stimulants that will keep you energized and burning calories throughout the day. 

Most legal fat burners won’t burn too many calories by themselves, so if you choose to check out less safe ones then do so at your own risk.

I’ve taken Clenbuterol in the past, and it worked to an extent.

But at the end of the day, your overall caloric intake is more important than any pill you choose to pop. 

Good luck.

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