Use these 8 tips to lose fat faster

July 4, 9:28 PMPhiladelphia Weight Loss ExaminerCheryl M Brown

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Steven Morris, owner of UWA Fitness, wrote a really informative article for The  DailyJournal .com  pertaining to minor lifestyle changes that will significantly help with fat loss efforts. Morris explained that losing fat is like a tripod. Strength training, diet and cardiovascular are the three legs of the tripod, without one leg, the tripod will fall. He gave the following tips for faster fat loss:

Avoid 'white carbs'. Go very easy on the potatoes, pastas, breads, flour and sugar. Be wary of products labeled as "whole wheat". If the label doesn't say "whole wheat grain" as the first ingredient, it's an imposter - white flour with some whole wheat added to it.

Engage in more non-exercise physical activity. NEPA is what Morris calls it. Walking is a great physical activity. Take the stairs or park at the far end of the parking lot. All increased physical activity will complement fat loss efforts.

Eat breakfast every morning. Eating a good breakfast increases the body's metabolism. Skipping breakfast slows the metabolism. You can’t fool Mother Nature! The body is aware of its needs and performs accordingly.

Morris suggests turning the meal pyramid upside down; meaning breakfast should be the largest meal with plenty of fiber and protein. The morning is when most people need the most energy. Not eating breakfast sabotages fat loss efforts. Then eat a mid-sized lunch, followed by a small dinner, with a few small healthy snacks in between.

Do high intensity interval training or HIIT. High intensity interval training alternates periods of a more demanding exercise like sprinting with periods of a less demanding activity like walking. Instead of running on he treadmill or jogging for 30 minutes, do a sprint/walk combination for 15 minutes and get better results in less time.

Track progress. Morris suggests using pictures and the way clothing fits to track progress. Scales can be misleading, because the water weight fluctuates through out the day. If a scale is used, weigh in once a week and at the same time. Helpful online sites for tracking progress are Tweetwhatyoueat.com and the spark people website food tracker and calculator.

Eat more fiber.

Fiber gives that "full" feeling. 20 to 40 grams of fiber a day is recommended. Green leafy vegetables and ground flaxseeds offer plenty of fiber.

Build meals around protein and vegetables.

Two-thirds of a plate should be filled with colorful vegetables and lean protein, such as fish, skinless chicken breasts and cuts of lean beef.

Eat more flaxseeds. Flaxseed oil and pill supplements have been used to reduce cholesterol and triglycerides levels. Morris explains that eating the whole flax seed offers numerous benefits, such as adding fiber and soluble fiber along with omega 3 fatty acids. Ground flaxseeds can be baked into food, put on cereals and into protein shakes or smoothies.

Read the entire article.