subject: 7 Rules For Permanent Fat Loss [print this page] 7 Rules For Permanent Fat Loss 7 Rules For Permanent Fat Loss
As part of biochemical individuality, people differ widely in their inherited tendencies to accumulate body fat. Some theories have extrapolated the obvious to claim that each person is designed to be comfortable and healthy only at a certain level of fat, and that the body will always revert to this level. This is not completely true!
The habitual amount of fat that one carries is not ordained by our genes. It is caused by what one eats and what one does. We also know that neither the number of fat cells nor the size is genetically fixed. Fatness is much more dependent on our lifestyle.
From the principal of physiological dynamics, our body has no internal reference system for a fixed level of fat, only for a habitual level. When one remains at a particular level of fat for a year or two, the body develops all the adipose cells, capillaries, enzyme counts, hormone levels and connective tissue to support it. This becomes our fatpoint.
The Body constantly monitors its fatpoint with hormonal messengers, such as glycerol, which warn the brain to take defensive action even when a single gram of fat is consumed. Thus the usual forms of restricted diets can never work, but only help to slow down the metabolism, increasing fat storage rate and increase appetite as our fat point defenses will defeat us every time.
Some may think it is far from hopeless to change their bodyfat level, but, in reality this can be achieved quite easily.
Our body requires years of overeating to grow fat, which means that the body shifts its fatpoint up very slowly. Consequently, the downward shift will take time, and thus one must expect a slow, yet permanent progress.
Rule Number 1: - Lose no more than a kilo of fat per week.
Any weight loss of more than a kilo a week is a warning that you are reducing too much. One will see only little change for the first months, but over a year the fatpoint will edge down by 3-6%. Meanwhile the body is remodeling its adipose cells, hormones enzymes, capillaries and other tissues to suit.
Rule Number 2: - Avoid all saturated fats.
These include all fats in meats and full fat dairy foods, also the high levels of saturated fats in some vegetable oils, shortenings and processed foods. If one focuses on eliminating all saturated fats in our diet, the total intake of calories is approximately cut down by 20%
Rule Number 3: - Cut down on sugar.
Not only does sugar provide empty calories but the excess is stored as body fat. Rapid rise in blood sugar cause the body to produce higher levels of insulin, the hormone that regulates blood sugar levels. Long term over-consumption of sugar results in a permanently raised level of insulin, which leads to health problems.
Rule Number 4: - Eat a high fibre diet
Fibre helps to regulate insulin metabolism. It retards the digestion of sugars and fats so that less quick sugar and less high calorie fat bombard the system. High fibre diets create a slow, even energy uptake that favours use of food for energy rather than deposition of bodyfat.
Rule Number 5: - Limit consumption of alcoholic beverages.
Alcohol, of any description, has a series of devastating effects on the fat-burning mechanism. Unlike fat, carbohydrates or proteins, alcohol is not used by the body for any healthy process. It is regarded as a toxin by the body, which in turn tries to expel it. Calories that come from alcohol however are stored as fat if not used up immediately. In addition, it primes our fat cells to store more fat.
Rule Number 6: - Do low intensity aerobic exercise daily.
Low intensity exercise includes a brisk walk or slow jogging, running, cycling, swimming and all other aerobic exercises that strip off fat. The muscle is the engine in which bodyfat is burned so one has to do everything to preserve it. The muscle is the engine in which bodyfat is burned so one has to do everything to preserve it. The correct exercise for fat loss is low intensity for a minimum of four sessions of 30 minutes weekly.
Rule Number 7: - Train in the mornings to boost the resting metabolic rate (RMR)
Training in the morning raises the metabolic rate not only while working out, but also for up to 18 hours afterwards. Thus one keeps on burning calories all day. This final rule is so important, not only for losing fat, but also for gaining muscle.
Following the above guidelines increases considerably the possibility of successfully reducing excess body fat. coupled with a nutritious life style, such a recipe can guarantee a permanent improvement in one's weight and health.
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