Time to return to a few minutes of theory. Fat loss is not a complicated science. However, you need to understand how fat loss occurs in order to optimize your weight loss strategy. There are principles that you need to abide to and practice on a regular basis if you really want to lose the weight and keep it off for good. So many people start a weight loss program only to fall off the wagon in spite of the hard efforts. The reason behind such failure stems out of a violation of the following fat burning principles.
Create A Calorie Deficit
In order to burn the right amounts of fat for proper weight loss, you need to create a massive calorie deficit, meaning you burn off more calories than you’re taking in. There is no way around it. See, to lose one pound, you need to burn off 3500 calories a minimum. Hence, if you plan to lose one pound of fat, you need to create a 3500 calorie deficit diet. It’s not that complicated at all.
To lose one pound per week, you need to create a daily calorie deficit of 500 or more. To do this, you need to combine proper diet with the right exercise. For instance, if you cut back on 250 calories per day (dropping the beer and sugary drinks can do the trick!) and you’re doing some form of exercise where you’re burning the equivalent of 250 calories or more, you’ll be on your way to losing one pound per week. Learn how to cut 500 calories a day and use this fat burning principle to lose weight.
Don’t Skip Meals
Skipping meals is one of the biggest mistakes you can make when it come to losing weight. In fact, doing so can backfire on your weight loss results and health. Not only that, you’ll be also setting yourself up for binge eating as you’ll be hungrier on your next meal, thus overeat. In addition, skipping on food slows down your metabolism levels (thus burn less calories per minute) and teaches your body to go to starvation mode, thus hold on to fat. Opting for this eating approach leads to weight gain, fatigue, health troubles and a loss of enthusiasm for the weight loss plan.
As a result, you need to keep your metabolism on the high throughout the day. To do that, you need to eat 5-6 small meals, every 3-4 hours. To achieve this try eating breakfast early. By doing this, your body will have a steady supply of energy which it can use to stay in the fat burning zone, perform at its best – both mentally and physically. Furthermore, this regular eating will help keep your body’s starvation mode at bay.
Aim for a healthy mix of protein, low glycemic carbs, vegetable with each meal. Of course, your diet choices depend on your weight loss and exercise goals. They tend to vary from person to the next. So you need to keep track, find what works best for you and stick with it.
Keep Your Blood Sugar Levels At Bay
Spiking your blood sugar levels has dire consequences. For starters, boosting your blood sugar level will trigger your body to store available carbs as fat instead of making it available as energy for the workouts and other daily tasks. Secondly, spiking your blood sugar level will make you more hungry and thus propel you to binge and eat more than your body really needs. Therefore, you’ll doubtless compromise you weight loss efforts, thus leading to more setbacks and frustration.
Therefore, make sure to avoid spiking your blood sugar levels by doing the following:
– Avoid eating too many carbs at once. Eating your carbs together with protein and fats slows their absorption.
– Use the glycemic index to plan for your meals. Opt for foods with lower ratings;
– Plan your carbs consumption around your workouts. Eat carbs during and after exercise.
– Eat your carbs early in the day as you’ll need for the exercise and performing your daily task. Don’t eat them in the evening.
These fat burning principles are no rocket science. You just need to start where you’re at and gradually advance toward making your weight loss vision a concrete reality. Nevertheless, knowledge is just potential power; you need to practice these principles on a regular basis. Otherwise no change will ever take place.