This short article will provide you with a few tips that have been proven to help people lose fat and keep it off without resorting to those "Miracle Pills" and cookie cutter diet plans.
The simple fact is fat loss cannot be found in a bottle or on some infomercial.
Fat loss is acquired through hard work, knowledge, and dedication.
One of the best things you can do for yourself is set up a consultation with a dietitian or nutritionist and set up an eating program that is catered to your tastes and requirements.
I tend not to recommend any sort of specific diet plan to anyone as everyone is different and there are far too many variables included to cover all the bases using this media.
With that quick intro out of the way, the following will outline 3 of the best tips to help you acquire the fat loss you are after.
Tip #1 Make Muscle! Making muscle is important to fat loss in that it takes twice as much energy (Calories) to support muscle and maintain it.
This translates into higher calorie expenditure which then translates into loss of fat.
Some people advocate starving the body to lose weight, while this may look good on the scale, it does not look good in the mirror.
Starving the body causes the muscle to breakdown and use it as energy.
When this is done the weight on the scale goes down but the fat sticks around.
This is because in a move of self preservation the body will store the fat and burn the muscle because it doesn't know when its next meal is coming.
The body's primary source of fuel is Fat and it prefers to use this when all conditions are optimal.
The next source of fuel that the body taps into for energy expenditure is Carbohydrates.
Your body uses this energy for longer aerobic type workouts such as jogging or marathon running.
Again it is not good to starve the body of this type of energy as it will cause you to tap into the muscles for energy.
It sounds like a vicious circle, but in reality it is relatively easy to navigate.
Tip #2 Eat, Eat, Eat!!!! The basic rule to follow is to eat many small meals a day, I recommend 6, and include at the heart of it at least one piece of protein.
The rest of the meal should include what I call "light-carbs" which include but are not limited to apples, bananas, oranges, spinach, corn, carrots etc...
The type of carbs that are gonna cause you to store fat are what I refer to as, you guessed it "heavy carbs", these include but are not limited to potatoes, pasta, bagels, bread, etc..
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The third part of the meal should contain what is referred to as essential fats.
These can include but are not limited to olive oil, extra virgin olive oil, omega 3 fats from eggs, fish oil, flax seed oil.
These essential fats actually help the body to attain further leanness by causing the body to burn its fuel more efficiently.
To optimize fat loss, your biggest meal of the day should be breakfast.
A good analogy I like to use is the campfire.
Think of a campfire, in order to make an efficient one you have to start with small pieces (think 1 of the 6 small meals you should eat), then build on it until you get that sucker really going and burning to its fullest.
When its seems to weaken you add more kindling to it (think 2nd meal out of 6) and so on and so forth.
As you can see by the end of the day this fire has been burning strongly all day and is using up all the resources added to it.
This is not so when you try to get by eating once or twice a day.
That is the equivalent of throwing a big log on the fire, what happens then? Its takes hours to burn and sometimes not all of it burns up right? I liken that to fat storage.
I hear so many say that they can't lose weight even though they don't eat much.
The key is to eat frequent, eat small, and eat right, this ensures the campfire burns well into the night.
I recommend eating every 2.
5-3 hrs for optimal metabolic benefits.
By the way, this little campfire analogy is describing how your metabolism works.
Again, this is not the definitive guide for nutrition but it is a starting point and gives you a few things to think about.
So here is a recap of the above: -Eat frequent small meals, spaced 2-3 hours apart.
-Include 20-30 grams of protein with every feeding -Include "Light Carbs" at every feeding limit the use of "Heavy Carbs" -Consume healthy fats which include fish oil, flax seed oil, and omega fats Tip #3 Drink that Water!!!! Another tip to include is the consumption of water.
It is vital to consume at least 64 oz.
of water a day.
This is a two-fold agenda here, the first being that it will help flush the body of toxins and the second is that it will ensure proper hydration for organ functions.
A good way to break up the monotony is to mix in some crystal light which will add a bit of flavor.
Water will also aid in the breaking down of food in the digestion tract.
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Yours in Health.