8 tips to get rid of the last of the excess fat

You are just a little bit short of being satisfied with your own figure, but you still can't move from your seat? Wondering what else to improve in the hard training and diet you've become almost obsessed with to finally reach your goal? We'll give you some tips you may have overlooked.

Add fiber

In the final phase of your diet, it is advisable to choose complex carbohydrates and especially foods rich in fiber. Vegetables should be part of almost every meal, as the fibre they contain takes longer to digest and will keep you feeling fuller for longer. Vegetables should also be chosen correctly - eat especially green varieties such as zucchini, cucumber, spinach, which will not compromise your efforts to stay in a calorie deficit. On the other hand, be careful with corn and peas.

Put an end to inefficient cardio

If you do the same kind of cardio over and over, your body will adapt to it and you will burn calories less efficiently. What can you do to counteract this stereotype? Try practicing different types of cardio on different days - alternate between lower-intensity cardio (treadmill, bike) and HIIT (high-intensity interval training).

More protein, less carbs

You're down to the wire, there's nothing you can do, and you need to cut back on the carbs. Of course, you want to maintain your hard-earned muscle mass in a calorie deficit, so you can't do without enough protein. Protein is the building material for muscles, it's what makes them grow, so it shouldn't be missing from any meal. Carbohydrates won't make your muscles grow, they are the fuel you need for performance and glycogen recovery in your muscles, so concentrate them especially in the pre-workout (to maximize performance) and post-workout (for better recovery).

Change your weight training strategy, whatever it is

Up until now, has your every workout been based on heavy weights and fewer reps? Lower the weights and increase the reps. The same applies if you train with relatively lighter weights for more reps - increase the weights, decrease the reps. The body needs new stimuli all the time, try to shock it, show it a different training strategy, new equipment, etc.

Add a fat burner

Along with a balanced diet and proper training, fat burners can support your fat burning efforts in this final phase. Rely on trial and error and find a product with an ingredient that fits you - caffeine, a burner with green tea extract, synephrine,...Caffeine is a very effective fat-burning substance, but it may not work for everyone, especially if you are used to regularly indulging in cups of coffee or black tea. When you do manage to find the right burner, remember that the human body is smart and can adapt to a certain ingredient over time. This doesn't always mean that the product has stopped working in terms of burning fat, but you won't feel as much of a "kick" as before. To restore your body's sensitivity to stimulants like caffeine, don't take it for 3-5 days and then try reintroducing it and watch for reactions.

Turn off the heat

You'll save money on heating bills plus boost fat burning.[1] If you're feeling chilly, ditch the sweater and blanket and do a few sets of squats with lunges instead.

Smart food changes

Our stomach is not a calorie-counting machine, but what it does sense very well is the volume of food consumed. Even on a diet, you can treat your stomach to a plate full of pasta, but you have to be smart about it - choose a vegetable option that is rich in fibre and water and poor in calories and carbohydrates. No problem, you already have recipes from us and you can find them under these links Zucchini pasta for the 5 times different diet, So a little different side dishes for the diet

Spice up your life

Eating spices like cayenne pepper or hot peppers increases the body's thermogenesis, which translates into more energy expenditure. Hot peppers contain capsaicin, which has been shown to increase energy expenditure, especially through increased fat utilization.[2]

[Image and information sources: bodybuilding.com, ncbi.nlm.nih.gov]