{"id":11839,"date":"2019-12-17T05:00:00","date_gmt":"2019-12-17T10:00:00","guid":{"rendered":"https:\/\/alifeofproductivity.com\/?p=11839"},"modified":"2022-09-15T02:24:41","modified_gmt":"2022-09-15T02:24:41","slug":"10-proven-strategies-to-burn-more-body-fat","status":"publish","type":"post","link":"https:\/\/chrisbailey.com\/10-proven-strategies-to-burn-more-body-fat\/","title":{"rendered":"10 proven strategies to burn more body fat"},"content":{"rendered":"<div class='et-box et-tick'>\n\t\t\t\t\t<div class='et-box-content'><b class=\"takeaway\">Takeaway:<\/b>There are countless ways you can lose weight, all backed by science, as Dr. Michael Greger covers in his new book <i><a href=\"https:\/\/amzn.to\/2sqoNVI\">How Not to Diet<\/a><\/i>. A few that I\u2019ve expanded upon below: eat way more fiber, consume foods that contain a lot of water (like vegetables and fruit), and consume most of your calories in the morning. <b class=\"readingtime\">Estimated Reading Time:<\/b>8 minutes, 27s. <b>Podcast Length<\/b>24 minutes, 15s (link to play podcast at bottom of post).<\/div><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-219294\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/verena-bottcher-ajk2vE9mkxY-unsplash-1024x768-1.jpeg\" alt=\"10 proven strategies to burn more body fat\" width=\"1024\" height=\"768\" srcset=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/verena-bottcher-ajk2vE9mkxY-unsplash-1024x768-1.jpeg 1024w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/verena-bottcher-ajk2vE9mkxY-unsplash-1024x768-1-980x735.jpeg 980w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/verena-bottcher-ajk2vE9mkxY-unsplash-1024x768-1-480x360.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><img decoding=\"async\" class=\"wp-image-11863\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/verena-bottcher-ajk2vE9mkxY-unsplash-1024x768.jpg\" alt=\"\" \/><\/p>\n\r\n\r\n\r\n<h1 class=\"wp-block-heading\">How Not to Diet<\/h1>\r\n\r\n\r\n\r\n<p>Let me get this out of the way: I am not a fan of weight loss books. I like to align my life with science as much as possible, and when it comes to books about what we should eat, there\u2019s just so much bull$#!\u2020 out there. It can feel impossible to wade through it all.\u00a0<\/p>\r\n\r\n\r\n\r\n<p><strong>Amidst the fray of bad advice, though, there is one author who writes about food that I trust: Dr. Michael Greger.<\/strong>\u00a0Greger is the founder of\u00a0<a href=\"http:\/\/nutritionfacts.org\/\">Nutritionfacts.org<\/a>, a nonprofit organization that pores through all of nutritional research published each year, in order to separate what works from what doesn\u2019t. His previous book,\u00a0<a href=\"https:\/\/amzn.to\/2PkbMGh\"><em>How Not to Die<\/em><\/a>\u00a0(which I consider to be\u00a0<a href=\"https:\/\/chrisbailey.com\/if-you-want-to-die-later-buy-this-book\/\">one of the greatest productivity books<\/a>), covered what we should eat in order to minimize our odds of dying from the 10 leading causes of death. In his latest book,\u00a0<a href=\"https:\/\/amzn.to\/2sqoNVI\"><em>How Not to Diet<\/em><\/a>, Dr. Greger turns his attention to the science of weight loss.<\/p>\r\n\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-219296 size-full\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/how-not-to-diet_10df4b4b-297x400-1.png\" alt=\"\" width=\"297\" height=\"400\" srcset=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/how-not-to-diet_10df4b4b-297x400-1.png 297w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/how-not-to-diet_10df4b4b-297x400-1-223x300.png 223w\" sizes=\"(max-width: 297px) 100vw, 297px\" \/><\/p>\r\n\r\n<p>Here\u2019s what separates Dr. Greger\u2019s work from everything else:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>He puts the science of food above all else.<\/li>\r\n<li>He\u2019s terrific at wading through troves of often-conflicting research to find the most reliable, dependable studies.<\/li>\r\n<li>He has no agenda: he really, truly lets the science speak for itself, and donates every penny that he earns from his books, talks, and DVDs to charity.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>In short, if you are interested in a book about weight loss, you should pick up <em><a href=\"https:\/\/amzn.to\/2sqoNVI\">How Not to Diet<\/a><\/em>.\u00a0It&#8217;s the only diet book you&#8217;ll ever need.<\/p>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h1 class=\"wp-block-heading\">10 proven ways to cut body fat<\/h1>\r\n\r\n\r\n\r\n<p>So how can you get rid of the excess fat that\u2019s marbling your organs, muscles, and body? Here are just 10 of my favorite strategies\u2014of the hundreds in the book\u2014that have been shown to accelerate fat loss, which you can start doing right away.<\/p>\r\n\r\n\r\n\r\n<p><strong>1. Consume more fiber.<\/strong>\u00a0Greger writes: \u201ctelling people to increase their intakes of fiber-rich foods may actually be one of the single most effective pieces of advice for weight loss.\u201d A high-fiber diet leads your body to absorb fewer calories: increasing your daily consumption to the recommended daily minimum actually leads you to absorb 100\u00a0<em>fewer<\/em>\u00a0calories a day, even when you eat the same amount. Another reliable study found that the eight types of gut bacteria that fight against weight gain all feed\u00a0on fiber. A high-fiber diet also leads you to eat less in future meals, suppressing your appetite up to 10 hours after you eat it. Our bodies are designed to get 100+ grams of fiber a day, and only 3% of Americans consume the recommended daily minimum. Fiber is only found in plants (fiber supplements derived from these plants don\u2019t work nearly as well).<\/p>\r\n\r\n\r\n\r\n<p><strong>2. Consume foods that contain the greatest amount of water.<\/strong>\u00a0Curiously, we eat a fairly consistent\u00a0<em>weight<\/em>\u00a0of food on a daily basis (around 3 pounds), and how much food weighs depends most on how much water food contains. Water, of course, contains zero calories, and so the more water a piece of food contains, the fewer calories it has. Unfortunately, as Greger writes, \u201cwe appear to have an inborn drive to maximize calories per mouthful.\u201d You burn fat by\u00a0<em>minimizing<\/em>\u00a0how many calories you consume per mouthful, because your body will stick to eating around 3 pounds of food a day. A couple of my favorite examples from the book of foods that contain a lot of water: \u201ceating 240 calories of carrots could take you more than two and a half hours of constant chewing\u201d, and \u201cyou\u2019d have to eat a wheelbarrow full of cabbage before you\u2019d ever need to begin worrying about overindulging.\u201d Most unprocessed, whole plant foods\u2014vegetables and fruits\u00a0included\u2014contain an unusually high amount of water, and fill us up more as a result. Cucumbers have so few calories you\u2019d need to eat more than 150 cups of them a day to gain weight; kale has so few calories you\u2019d need to eat 250 cups of the stuff. (Our stomach capacity is around 4 cups.) It\u2019s worth noting that drinking water alongside meals doesn\u2019t have the same effect as consuming food with the water trapped inside of it.<\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-219298\" src=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/foodism360-Gwak7T9evEk-unsplash-189x400-1.jpeg\" alt=\"\" width=\"147\" height=\"311\" srcset=\"https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/foodism360-Gwak7T9evEk-unsplash-189x400-1.jpeg 189w, https:\/\/chrisbailey.com\/wp-content\/uploads\/2019\/12\/foodism360-Gwak7T9evEk-unsplash-189x400-1-142x300.jpeg 142w\" sizes=\"(max-width: 147px) 100vw, 147px\" \/><\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p><strong>3. You can eat an unlimited amount, as long as you eat the\u00a0<em>right<\/em>\u00a0stuff.<\/strong>\u00a0One study allowed participants to eat an unlimited amount of fruits, vegetables, whole grains, and beans for just 21 days. In those 21 days, participants lost an average of 17 pounds (7.7 kilograms). The reason for this was simple: participants automatically ate foods higher in fiber and water, and we tend to eat the same weight of food each day. For these reasons, how much you eat doesn\u2019t matter nearly as much as\u00a0<em>what<\/em>\u00a0you eat.\u00a0You can eat as many whole-food, plant-based products as you want each day and still lose weight.<\/p>\r\n\r\n\r\n\r\n<p><strong>4. Steer clear of artificial, zero-calorie sweeteners, which actually trick your brain into eating more.<\/strong>\u00a0Artificial sweeteners make certain foods taste sweet\u2014and as a result, your body expects your blood sugar to spike after eating them. When your blood sugar doesn\u2019t spike, your brain feels cheated, and consumes more calories later on in the day in order to compensate. Your body does this without your knowledge or permission. For this reason, artificially-sweetened products are in practice just as fattening as the same product with sugar added.<\/p>\r\n\r\n\r\n\r\n<p><strong>5. Give healthy foods time to taste good.<\/strong>\u00a0The longer we eat healthfully\u2014consuming food that\u2019s grown, and not made\u2014the better real food tastes. As Dr. Greger writes, \u201cthe food industry has so deadened our palates with hypersalty, hypersweet, hyperfatty foods. The ripest peach in the world may taste sour after a bowl of Froot Loops.\u201d Give your palette a few weeks to adjust, and your waist line will thank you. Eating real food burns more fat, but doesn\u2019t taste as good as ultraprocessed foods at first, while your palate adjusts.<\/p>\r\n\r\n\r\n\r\n<p><strong>6. Eating plant-based foods leads your body to burn more fat.<\/strong>\u00a0Our body is built to burn unprocessed plant foods as fuel. According to one study, if you feed people the same number of calories, but \u201csimply switch out meat and butterfat for olive oil, nuts, and avocados, you lose nearly six more pounds of fat in a single month.\u201d Another study found that your \u201codds of obesity may increase by 18 percent for every 1 percent increase in calories from red meat, poultry, fish, or shellfish.\u201d If you like meat in your diet, according to Greger you should consume wild game, which has less unhealthy animal fat.<\/p>\r\n\r\n\r\n\r\n<p><strong>7. There are foods that reliably suppress your appetite.\u00a0<\/strong>Some examples from the book: vinegar (which also burns more fat\u2014balsamic vinegar tastes great drizzled over a salad or with whole-wheat bread); ground flax seeds (throw some in your morning smoothie); cumin (especially black cumin powder); saffron (though it can be expensive); and water (especially when you consume a couple of cups before each meal).<\/p>\r\n\r\n\r\n\r\n<p><strong>8. There are foods that reliably lead you to burn more fat.<\/strong>\u00a0Foods that lead us to burn calories are nutritious, yet contain very few (if any) calories. Some examples of fat-burning foods from the book: hot peppers (including red pepper powder and hot sauce); ginger (dried ginger works better than fresh, surprisingly\u2014ginger tea is a great-tasting fat-burner);<br \/>cinnamon (I love throwing some in the coffee maker, right on top of the ground beans); peppermint; and tea (each cup of tea burns around 25 calories, and contains none, assuming you don\u2019t add milk or sugar! Green tea works best, though black coffee still leads you to burn around 17 extra calories per cup.)<\/p>\r\n\r\n\r\n\r\n<p><strong>9. Consume most of your calories in the morning.<\/strong>\u00a0According to research, \u201cmorning calories don\u2019t appear to count as much as evening calories.\u201d In my interview with Dr. Greger (linked at the bottom of the post), he mentioned this was one of the most surprising findings he stumbled upon in writing the book. Our bodies metabolize medications differently depending on what time of day we take them\u2014and food is the same way. As one study bluntly put it, \u201cIf you want to lose weight, eat more in the morning than in the evening.\u201d We burn 50% more calories digesting a morning meal than we do an evening one\u2014as Greger puts it, \u201cour bodies just aren\u2019t expecting us to be eating when it\u2019s dark outside.\u201d We even burn fewer calories when we sleep during the daytime. Because our body\u2019s rhythms matter so much, Dr. Greger also recommends not eating past 7 p.m. if you wish to optimize fat loss: this has been shown to lead you to lose about one extra pound a week, and the best part is that you don\u2019t have to make any other changes to when and how much you eat the rest of the day.<\/p>\r\n\r\n\r\n\r\n<p><strong>10. Focus on diet, not exercise\u2014exercise is an ineffective way to burn body fat.<\/strong>\u00a0One large study, which summarized the findings of 18 other studies that took place over a minimum of six months, found that those who dieted and exercised\u00a0did not\u00a0lose more weight than those who just invested in diet alone. Research suggests that we need to exercise at least\u00a0300 minutes a week\u00a0in order to lose a noticeable amount of fat. The reason exercise is so ineffective is interesting: the more we exercise, the less we instinctively move the rest of the day, too. We burn most of our calories moving around throughout the day, and actually move less on days we work out. There is a saving grace to this, though:\u00a0we burn far more calories when we work out before breakfast, when we haven\u2019t eaten for a little while\u2014around 90% more calories. As one study put it, \u201cIf exercise were a pill to burn body fat, it would be effective only when taken before breakfast.\u201d<\/p>\r\n\r\n\r\n\r\n<p>\u2014<\/p>\r\n\r\n\r\n\r\n<p>As <em><a href=\"https:\/\/amzn.to\/2sqoNVI\">How Not to Diet<\/a><\/em>\u00a0makes clear, the solution to fat loss is a simple one. The best, most reliable food research suggests that we should be eating real food that grows out of the ground. This means cutting out processed food, along with meat, eggs, and dairy, while maximizing how much fruit, vegetables, legumes, whole grains, nuts, and herbs and spices we eat each day. The more plants you eat, the more weight you\u2019ll lose.<\/p>\r\n<iframe loading=\"lazy\" src=\"https:\/\/player.blubrry.com\/?media_url=https%3A%2F%2Fmedia.blubrry.com%2Fbecomingbetter%2Fcontent.blubrry.com%2Fbecomingbetter%2FBB19_Michael_Greger.mp3&amp;modern=1&amp;podcast_link=https%3A%2F%2Fchrisbailey.com%2F10-proven-strategies-to-burn-more-body-fat%2F#mode-Light&border-000000&progress-000000\" scrolling=\"no\" width=\"100%\" height=\"165\" frameborder=\"0\" id=\"blubrryplayer-1\" class=\"blubrryplayer\" title=\"Blubrry Podcast Player\"><\/iframe>","protected":false},"excerpt":{"rendered":"<p>What can the latest nutritional research teach us about how to lose weight?<\/p>\n","protected":false},"author":1,"featured_media":219409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[3785,3695],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - 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