In this Important Fat Loss Tips article you will discover the most effective fat-burning strategies that you can use to create and then maintain a lean, healthy body for life!
Without a doubt, the most effective approach that you can use to permanently lose the unwanted body fat that you currently have is to combine proper nutrition with an effective exercise strategy.
If you have a naturally slow metabolism, and experience difficulties losing body fat, your chances of reaching and then maintaining your ideal body weight using a diet alone, are close to zero!
In this weight loss secrets article you can read about body types, and discover why it is so important to know the physiological characteristics that you were born with.
In my opinion, the number one reason that most people fail to reach and then maintain their ideal body weight — is that they attempt to accomplish this using low calorie diet or fad diets.
Both of these “in-effective” weight loss strategies will work in the short term and produce some weight loss, but most of this weight will come from your body’s muscle and water, and not from the unwanted body fat that is currently stored in your fat cells!
As soon as your body senses that it is being manipulated, it will trigger its defense mechanism, and will “sharply” increase your appetite in order to force you to go off your low calorie or fad diet.
When this happens the majority of people will throw in the white towel and will “once again” start eating normal amounts of food.
Since your body requires a certain amount of calories, macro-nutrients, and micro-nutrients to function properly on a daily basis trying to use your willpower so that you can stick to your low calorie or fad diet will never work.
It will always be a mater of time until the increased appetite, uncontrollable hunger and massive cravings for food will make you quit your low calorie or fad dieting approach, and go back to eating like a normal person!
Fat Loss Tip #1: Make Sure That You Avoid Using Low Calorie And Fad Diets Completely!
The weight that you lose during low calorie and fad diets comes mostly from your muscle and water. A small percentage comes from body fat, but at a very high price.
Yes, these short term strategies produce quick weight loss results in the first few weeks. The problem is that as soon as you stop using them because of the “massive cravings” for food, you gain back this weight faster than you lost it!
In addition to this, you will lose muscle which will cause your metabolism to slow down. Because of this your body will burn less calories during the day, and what was once your daily maintenance calorie intake will become a daily calorie surplus.
This means that the amount of food that you could eat in the past and maintain your weight, now will make you gain weight!
When you use low calorie and fad diets you also lose water and your body becomes dehydrated. As a consequence your organism will not be able to burn body fat as efficiently as when it is fully hydrated.
The reason for this is simple: When you are “dehydrtaed” your liver has to help your kidneys to flush out the toxins that start to build up in your organism.
To create permanent fat loss you have to use proper nutrition on a daily basis so that you can provide your body with everything it needs to function properly on a daily basis.
When you accomplish this, your body will start to work efficiently, and will start to “burn off” the unwanted body fat that you currently have as an energy source!
Fat Loss Tip #2: Make Sure To Always Consume Your Optimum Daily Calorie Intake
When you want to create permanent fat loss, you have to take a long term approach and make sure that you eat the amount of food that your organism requires.
In this calorie counter article you can read how to properly count calories and in this calorie intake article you will find the formula for calculating your TDEE (total daily energy expenditure). This is the number of calories that your body can “realistically” burn off on a daily basis.
Consuming this amount of calories will help you to maintain your current body weight, and by using the second tip that I will give you, will help you to slowly “burn off” all of the unwanted body fat that you currently have!
Fat Loss Tip #3: Make Sure To Always Create Meals Using The Right Macro-Nutrient Ratio!
Once you have calculated your optimum daily calorie intake, your next step should always be to choose the best macro-nutrient ratio for your body type! In this healthy diet plan article you will discover exactly how to do this properly.
If you have an endomorph dominant body type, the best place to start yourweight loss program is by using the 50-30-20 nutrient ratio. This means that50% of your daily calories should come from carbohydrates, 30% from protein and 20% from dietary fat.
In this weight loss secrets article you can read about the different body types, and can find out why knowing the physiological characteristics that you were born with plays such an important role in fat loss!
I have an endomorph dominant body type, and I have been using the 50-30-20 macro-nutrient ratio for many years with amazing results.
It is the best way to provide your body with everything it needs to function properly and at the same time create a small calorie deficit to help your body to efficiently burn off unwanted body fat.
The most important thing is to use high quality food sources like natural complex carbohydrates, lean proteins and good dietary fat to create your daily meals.
Complex carbohydrates and lean protein have a high thermic effect, which means that anywhere from 15% to 30% of the calories that come from these nutrients get burned up by your organism during the digestion and utilization process.
What this means is that if your daily maintenance calorie intake is 2000 calories, and you eat your daily meals with foods that have a high thermic effect, your net calories will be around 1800, and there will be a 200 calorie deficit created on daily basis.
This forces your body to use your unwanted body fat as an energy sourceto make up for the small calorie deficit that is created when you use this type of macro-nutrient ratio for creating your meals.
This is one of the easiest ways to burn off calories on a daily basis, with the least possible effort!
Fat Loss Tip #4: Make Sure That You Always Use An Effective Meal Frequency Approach!
Once you have your calories calculated and you have chosen the best nutrient ratio for your body type, your next step is to use an effective meal frequency and meal timing approach.
In this fitness nutrition article you can find out how to use this effective technique and help your body to burn off the food and beverages that you consume on a daily basis — more efficiently!
From my experience, eating four average size meals, every four hours, and making sure that you eat your breakfast as soon as possible after waking up, is the best approach that you can use during the fat loss phase of your program.
There are a couple of <b,important reasons=”” why=”” this=”” is=”” the=”” ultimate=”” way=”” to=”” eat=”” your=”” meals,<=”” b=””>if you want to create irreversible, long term weight loss success.
First, and most important is when you eat an average size meal every four hours, you will never feel hungry during the day. This means that an increased appetite and food cravings will be a thing of the past.
Second through portion control, you will help your organism to completely digests, process and utilize each meal completely, and there will be no calorie surplus to be converted to body fat.
And third, by consuming natural complex carbs, lean protein, and healthy dietary fat in every meal during the day, you will provide your body with everything it needs to function properly.
The most important thing that happens when you consume your meals using these macro-nutrients is this: The lean protein keeps your organism in positive nitrogen balance and helps you to maintain your muscle, while the natural complex carbohydrates provide your body with a high level of energy on a daily basis.
Fat Loss Tip #5: Make Sure That You Always Use Cardio Training To Burn Off The Unwanted Body Fat Directly!
Without a doubt, cardio training is the key to creating permanent fat loss. In this exercises to lose weight quickly article you can read why aerobics are so important for burning off body fat and in this workout routines articleyou can read exactly how to properly use this ultimate fat-buring physical activity!
There is nothing that can compare to the fat-burning results that you can produce by doing cardiovascular exercises at the right intensity, for the right duration and using the ideal frequency for your fitness level.
If you truly want to create the body of your dreams, eat the right calories, use the right nutrient ratio, eat four average size meals, every four hours,and do cardio on a regular basis!
From over 15 years of experience in the weight loss industry, I have never seen anything that can come close to creating permanent fat loss like cardio combined with proper nutrition.
Cardiovascular exercises create the optimum amount of oxygen in your blood stream, and “gently” force your body to “burn off” the fat directly from your fat cells as an energy source.
The most important thing with cardiovascular training is that it has to be done right. You have to use the right intensity, duration and frequency to produce the desired results.
This is explained in my cardio training section in full detail, and by using the approach that I recommend, you will be able to effectively use this fat burning exercise to reach your ideal weight in the nearest future!
Fat Loss Tip #6: Always Make Sure To Use Weight Training To Maintain Your Current Muscle Mass!
The last of the fat loss tips is to use weight training on a regular basis. In this weight loss workouts article you can read everything about this physical activity.
When you are in the weight loss phase of your program, there will always be muscle loss. When you lose muscle, your metabolism slows down and you burn less calories during the day.
Weight training helps to maintain your muscle mass, and helps to keep your metabolism elevated. This in turn keeps your body burning as many calories as possible during the day and helps to keep you moving toward your main objective, which is permanent fat loss!
This approach should be used by both men and women, and the only difference is the amount of weight that is used and the intensity with which you work out.
Since there is always muscle loss during the fat loss phase of your weight loss program, make sure that you use weight training on a regular basis to maintain your muscle.
Fat Loss Tips: Conclusion!
When you use these fat loss tips on a daily basis you will be able to createa lean, attractive body overflowing with health and vitality!
Once you reach your ideal body weight, to maintain this end-result, you will have to adjust your approach from fat loss to maintenance.
To maintain your ideal body weight for life, you will have to continue using these fat loss tips. The only difference might be in the adjustments that you will make in the intensity, duration and frequency of your cardio training.
If you have an endomorph dominant body type, and you stop using these strategies after reaching your ideal weight, it will always only be a matter of time until the body fat that you worked so hard to lose, starts to creep back on!
The best recommendation that I can give you is to make proper nutrition and exercise a part of your every day lifestyle, and simply never stop using these 6 fat loss tips!