High amounts of body fat carry a lot of problems, not only presenting a flaw in your look, but sending signs for development of adverse effects on your health.
This is an easy finding on the presence of fat on our body while the difficult part happens at the time any person with fat problem thinks or attempts to lose it.
Anyone who has tried in the past could easily confirm this statement.
However, the good point for all human beings is that our body is like a “machine”. The more you are involved with this machine, the better its condition.
We always make sure that we do not let it get “rusted”, while showing care and attention we maintain its work at the maximum.
Most people engaged with this process – of fat and weight elimination – are aiming at the loss of body fat, and surely the development of lean muscle mass which will produce a ripped and well formed body.
Nevertheless the scale has a different approach and could never make any favors to anyone. It’s really a pity, many would think, but this is the reality.
It happens very often, if not every time you are trying to succeed on this difficult goal of weight or fat elimination, making you feel a frustration while at the same time you want to quit this attempt and try to forget everything.
Even with regular physical activity and careful diet, the scales continue to disappoint you!
But don’t be confused, your goal is to get rid of body fat!
Here is the first point to clear.
Loss of body fat is one thing while slimming is another.
Get this in your mind clearly before you go ahead.
On the practical side now, don’t be confused with the numbers shown by the scale even in the case you think that these are absolutely frustrating. You better stop looking at them. They do not make any sense for your effort to achieve your goal.
Body weight includes body fat as well as muscle tissue weight.
So in the case a regular exercise is followed and a proper diet is maintained, the scale will still show the same numbers or just numbers with a very little difference from those at the start of the process.
Take it easy. Don’t panic. Everything is going well.
Here is why.
Let’s take the case of a total body fat weighing 4-5 kilos. Following the training program at the gym you have gained a total of 3 kg of muscle tissue. Fine.
Now we go to the scale side. It shows about 1-2 kg less, while in fact the real loss is 4-5 kg and a firmer body and more well trained muscles.
So the effect seen in the mirror is the real one. The scale cannot give you the real picture of what’s happening, or to tell the truth about what it’s has been accomplished!
Sometimes scales should be ignored as they tell lies in a way.
The bigger mistake ever made in this effort is a sudden change on our nutrition habits, trying to introduce a diet, quite tough sometimes, as the first step towards the loss of fat.
Hundreds of hard and strict diets, nutrition programs with no carbohydrates or fat, finally end up in an opposite that the desired effect.
This is a huge mistake. Pay attention on that.
Do not surprise your organism. It will react and produce exactly opposite results
This is the method to force your organism in a state of shock!
Any sudden lack of energy and calories from the daily meals makes your organism believe that it is in a state of hunger and so in a state of emergency.
So, reacting in a reasonable way in order to survive reduces its metabolic rate.
Applying this measure, organism ensures that will not go hungry and will be capable of overcoming this difficult situation just activated by the person itself.
Here is what happens truly.
Slowing down the organism’s metabolic rate, it becomes incapable of burning body fat drastically, meaning that finally exactly the opposite of the desired result has been managed.
This metabolic delay effected is the direct consequence of the oligothermic followed by the interested person, being a systematic and serious mistake of both men and women.
Additionally, the quality of food consumed should be improved.
Avoid unhealthy and high calorie foods, preferring foods rich in nutrients, fiber, vitamins and valuable trace elements!
Referring to gradual decrease in calories means a slight decrease in daily calorie intake per week, until the desired number is reached.
So if a total of 2200 calories per day was consumed and the person interested wishes to lose kilos of body fat, then the calorie intake should be reduced to an intake of about 1500 calories. So you can reduce about 200 calories per week till the figure of 1500 calories, which is the desired limit, is reached.
To build your body (lose body fat and strengthen your muscles) there is no other way than regular (often painful!) physical exercise.
However, don’t just think that running around the corner of your home or going up the stairs to the office once a day, it will be enough to make you lose weight. Nothing happens easily, there is no magic anymore. It’s a tough process demanding determination, tough effort and real concentration on the goal set.
To burn fat effectively with visible results shown you will follow an intense, and tiring physical activity.
The HIIT method is considered as the perfect way to strengthen your body, train your muscles and melt any unnecessary fat.
It is a high-intensity workout program alternated by short rest periods. According to experts, this workout program has a high success rate, in a very short time indeed.
Proteins are everything for muscle strengthening and rebuilding of the body.
In case the question “Why do I have to care about this? “I only want to burn fat”
Then, here is the answer to these two questions:
As the muscle mass is increased, so is the body’s metabolic rate, meaning that the body burns more fat daily and therefore burns body fat (surely unless no increase of calorie intake from daily meals is effected).
Besides, higher protein intake through the diet helps on maintaining the muscle mass intact so a loss of just pure fat is performed.
Small and frequent meals (about every 3 hours) hemp the person feel full, while they provide the body with all the necessary nutrients and surely energy.
This way the metabolism works to maximum and the fat burnt in the body is increased (all day long and not just during the workout period).
So nutrients from meals are better absorbed, so avoiding the catabolic state of the body.
It should also be known – as mentioned earlier – that the body (for survival reasons) as soon as it feels entering in a deprivation and hunger state tends to store every food as body fat, reducing its metabolic rate (that is the burns of this fat).
They used to say that in order to lose weight you have to give up all carbohydrates from your diet.
Nowadays experts say “For everything there is a measure”
When consumed properly and with a measure, then carbohydrates are extremely valuable.
So, reduce unnecessary and “bad” carbohydrates from your diet and keep them healthy, to receive all nutrients and energy needed for your hard workouts.
It is not important only “how many” carbohydrates are consumed or “where they come from”.
It is equally important when these are consumed. The time selected for consumption of a carbohydrate meal is crucial when an effort is made to get rid of body fat and lose weight.
So add carbohydrates mainly in your breakfast meal which is the meal that should supply the organism with the higher amount of energy.
Carbohydrates can also be added to snacks around your workouts as well, so the body has energy and endurance.
The impression that, for losing fat is needed to stop eating fat in your diet is highly erroneous.
You wish to lose fat? Then eat fat.
Certainly we are not referring to unhealthy foods and bad fats.
Add in your diet O3 good fatty acids and along with your health, fitness will be improved as well.
The incorporation of O3 good fatty acids into the diet enhances the burning of body fat and increases lean muscle mass.
Besides, – something to be known – good fats help to heal the body faster after a hard workout.
Below see a number of good foods to incorporate into the diet:
It is important to follow a plan of proper and quality sleep in your daily life.
Good sleep promotes the process of fat burning in the body and facilitates weight loss, being very important for a good and healthy body as well.
Furthermore, according to a scientific study, people sleeping well are 33% more likely to successfully lose unnecessary kilos.
There might be a feeling of inflating the body by drinking a lot of water in fact this is a great gift to body.
Not sufficient water intake makes difficult the process for removing dangerous toxins from body, also preventing the burning of fatty acids and regulating the blood sugar levels.
You may not know it, but inflammation (chronic) damages the hormonal balance so causing a sharp increase of them, resulting to a loss of valuable muscle mass, and – unfortunately – the large accumulation of body fat mainly in the abdominal fat storing points as well.
Also foods with saturated or trans-fats should be avoided.
Rushing and being anxious to immediately lose all unnecessary kilos and get rid of body fat, is not going to help at all.
Take your time and give the body time to deal with the new nutritional situation.
Do not push the body to perform faster than it can, more than it should, and above all what is best for the individual health.
A good loss rate is about 1kg of fat per week and no more. So shape your diet in such a way to be capable achieving this loss.
Gradually reduce the calories consumed in meals, that is, about 300 less per day.
Get expert advice for guidance to the best for the personal needs and requirements.
Remember that every organism is different, so responding in a different way.
A dietician and a trainer are the best support for safe guidance all along this hard effort.