The first thing Kozma recommends is staying in a caloric deficit. "Create a caloric deficit by increasing your energy expended and adjusting your calories taken in," he says.
Next, he recommends following a high-protein diet. "Protein feeds the metabolic rate and helps you to feel full and satisfied from meals," he explains.
As for exercise, strength training is efficient for fat loss. "The base of your workout routine should be resistance training. It builds lean muscle mass, which increases your metabolic rate," Kozma says.
If you want to maximize the bang for your workout buck in terms of fat loss, try HIIT workouts. "High-intensity interval training (HIIT) burns more energy in less time when you are short of time," Kozma says.
Also, amp up cardio workouts, says 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 explains.
It's not just what you eat, but when you eat that matters when it comes to fat loss. "Eat at least 30 grams of protein within 30 minutes of waking and space meals 3 hours apart to radically speed up your metabolism," instructs Kozma.
Hydration will also help you burn fat. "Drink 100 oz of water throughout the day to stay hydrated and support your body's fat-burning processes," says Kozma.
Kozma recommends eating natural foods. "Use natural foods rather than food in packages," he explains.
Also, limit processed foods. "Avoid packaged and man made foods. Minimize your intake of processed foods, sugary snacks, and sugar containing beverages," he says.
Getting sleep will help you burn fat, Kozma states. "Most people need 7 to 9 hours of sleep to support optimal hormone function, muscle and bone repair, mental acuity, and metabolism," he says.
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