Caloric Deficit
Primarily, Kozma suggests maintaining a calorie deficit. "Create a caloric deficit by increasing your energy expended and adjusting your calories taken in," he advises.
High Protein Diet
He then suggests eating a diet strong in protein. "Protein feeds the metabolic rate and helps you to feel full and satisfied from meals," he says.
Strength Training
Strength training is an effective kind of exercise for losing weight. Resistance training has to be the cornerstone of your exercise regimen. It raises your metabolic rate by constructing lean muscle mass, according to Kozma.
HIIT Workouts
Try HIIT exercises if you want to get the most fat loss for your exercise investment. "High-intensity interval training (HIIT) burns more energy in less time when you are short of time," adds Kozma.
Cardiovascular Exercise
Boost your aerobic exercises as well, advises Kozma. "If you have significant fat to lose you need to add cardio exercise like running, cycling, or swimming to burn fat and improve cardiovascular health," he says.
Time Meals with Exercise
Fat loss depends on when and what you consume. "Eat at least 30 grams of protein within 30 minutes of waking and space meals 3 hours apart to radically speed up your metabolism," says Kozma.
Stay Hydrated
Hydration aids fat loss. "Drink 100 oz of water throughout the day to stay hydrated and support your body's fat-burning processes," he adds.