Secret to Fat Loss
Secret to Fat Loss
Secret to Fat Loss
Everybody is different, and different people store fat more readily in different areas of the body, typically in the stomach and butt regions.
In order to burn fat, an individual must follow the basic mechanism of fat loss; expend more calories than you take in. This of course sounds very simple; however, with the alarming amount of overweight and obese individuals plaguing the world today, it obviously isn't that easy. So what is the real deal behind fat loss and what can you do to prevent yourself from sabotaging your goals? Provided is a list of things you can do to lose weight without ruining your chances before you even start.
The way weight loss works is that 3500 caloriesequals one pound. In order to lose a pound of weight, you must either eat 500 calories less than your body uses per week, or you must increase the amount of calories that your body burns by 500 calories through exercise. A combination of both methods is recommended because if you cut too many calories from your diet, you are generally subsequently cutting out lots of necessary vitamins and minerals needed for basic bodily functions. Also, by cutting out too much food, your metabolism will actually think it is starving and will store fat and begin to break down calorie burning muscle in order to conserve as much energy as possible. Also, many simply don't have the time to fit an exercise regime into their schedule to burn 500 extra calories per day, therefore the combination is recommended.
Don't set your goals too high Many people start off by deciding that they want to lose 20-30 pounds to look good for that wedding or beach vacation that's coming up within the next month. The simple fact of the matter is, unless you want to fail you need to plan ahead and set more reasonable goals. A typical guideline for healthy weight loss is around 1-2 pounds per week, so if you aim to lose 20 pounds in a month, that works out to 5 pounds per week. Does this sound reasonable? The average person burns around 2000 calories per day just going about their usual day-to-day lives, which works out to 14000 calories per week. In order to lose 5 pounds in a week, you would need to burn 17500 calories, or have a daily calorie deficit of 2500 calories.
Not very likely. Instead aim to burn 250-500 calories per day from exercise and reduce your daily calorie intake by 250-500 calories per day.
Eat 5-6 smaller meals per day Eating frequent, smaller meals throughout the day keeps your metabolism burning at optimum levels. After eating, your metabolism will initially increase for a short time and then lower back to sedentary levels. If you eat throughout the day instead of the typical American diet of 3 meals per day, you will keep your metabolism burning higher all day long. These meals should be eaten about every 3 hours, and should be smaller than you would normally eat during your typical 3 daily meals.
Eat plenty of raw fruits and vegetables Fruits and vegetables provide essential vitamins and minerals to keep your metabolism functioning properly. They are also low in calories and can be very satisfying. Fruits such as raspberries and strawberries can often substitute as a healthy dessert, especially when combined with a low calorie cream such as light cool Whip. Another reason to eat fruits and vegetables in the fibre content, which will help keep you regular and feeling energised. If you cannot eat enough fruits and vegetables to take in all of the vitamins and minerals you need, try taking a multivitamin daily to fill any deficits.
Cut out the alcohol - or at the very least, try to drink less of it and have drinks that do not pack on pounds. Coolers and other sugary drinks such as Pina Coladas are a definite no-no as they contain very high amounts of sugar and calories. Try drinking a light beer (approximately 100 calories per bottle) instead of a regular beer (approximately 170 calories per bottle) and you will typically cut the calories by almost half. Also, if you plan to make mixed drinks, stick to diet soda, soda water (not tonic water) or water to shave off unnecessary calories.
Avoid empty calories If you love to indulge in sweets such as donuts and candies, try to limit these to only one day a week. These are often full of empty calories and by eating them once a week will convince your body that you are not completely depriving it of its cravings and yourself from binging on them when the time comes.
Proper exercise Aim to get at least 20-30 minutes of cardiovascular exercise daily. This can be in the form of walking several times throughout the day if you find you cannot cycle, run or swim. Also, integrating weight training into your routine 3-4 times a week can greatly increase your metabolism because more muscles will burn more calories even when you are sedentary.
Motivate yourself constantly remind yourself of the benefits you will be reaping when you lose the weight. Write in a journal daily to record how you feel and what you did during the day to aid in your fat loss. This will help you realize your improvements throughout your plan and help you think more positively about your fat loss.
Weight loss doesn't have to be difficult as long as you plan for it. If you follow some of the guidelines above you should be able to lose weight relatively easily and keep the unwanted pounds off too. Remember, weight loss isn't an overnight thing; you didn't put on the calories overnight so you cannot expect them to come off overnight either.
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