We all want to be healthier. Sometimes we try, and try hard, yet to no avail. Keep reading today’s article by guest blogger, Demmy James from Muscle & Strength, for the fitness and nutrition low-down to lose fat at the beginning of a program and when you’ve hit a weight-loss plateau.
Fat loss is something that a lot of people seek because it not only makes your body appear better in the mirror, but also because you lower your chances of serious medical conditions arising such as heart disease, diabetes, and obesity.
These are all conditions that can lead to death if nothing is done to prevent them from starting in the first place. Research shows that excess body fat is a leading cause of heart disease, and reducing its presence is the best way to live a longer life.
You can accomplish this task of fat loss through hard work, dedication, and a simple process known as inefficient exercise. This is your best method to accomplishing this task alongside a healthy and nutritious diet program.
Let’s take a look at the information you need to get started in the proper direction:
Nutrition is Everything
The foods you chose to eat is the primary reason you have extra body fat that needs to go away, so whatever you were eating needs to be scrutinized in order to see what caused everything to go downhill.
Foods high in simple carbs (sugar) and unhealthy fats are the primary source, which also includes large consumption of drinks such as soda and other sugary liquids. Junk food consumption has to end, and it takes serious dedication to get free of this addiction.
Yes, sugar can evolve into something just as devastating as a drug, and a research study concluded that people can become dependent on simple carbs. This makes it very difficult to dissipate the need for cravings and binge eating, which causes fat percentages to spike. Each person’s body is different, so these side effects of simple carb abuse can take longer than others.
The broken down process of carbs is simple. Carbs are a sugar that your body uses as its primary energy source. They are stored within your liver and muscles primarily in the form of glycogen.
Any excess sugar your body is unable to use through physical activity causes an overflow to be sent to your fat cells. They grow larger and eventually you see the results of your food consumption in the mirror.
How to Start Eating Better for Fat Loss
Fat loss starts by first consuming fewer calories than your body needs for energy every day. This will allow your metabolism to start burning fat instead of carbs as your primary energy source since carbs are not being eaten as much as before.
You then have to make smarter choices with proteins such as red meat, fish, and poultry. Choose the red meat that contain lesser amounts of fat, and trim your meat if excessive fat is found on your cuts.
Fatty fish such as salmon is good for you because it contains healthy fats for your heart that may also encourage fat loss. Chicken and turkey contain the lowest amount of saturated fats, but primarily in the white meat i.e. breast meat region.
The darker portions found within the legs and thighs contain higher levels of saturated fats. Protein is good for keeping your muscles well fed, and also helps reduce cravings since you feel more content after consuming them.
Exercise is Your Next Step to Losing Fat
You have been given information on what your diet should look like, but let’s focus on exercising now to burn the calories you have consumed.
Exercise means you are performing an activity that is more intense for your body than you normally would go through during the day. For example, you walk around 2-3 miles a day on the college campus or within the office. This is normal for you, so you have to do something like run 2-3 miles since this is now an intense physical activity. Get where this is going?
Simply doing a few sets of ab workouts just does not use enough energy to start allowing fat loss. Something is better than nothing when it comes to keeping your body in better condition, but fat loss is not under the same process. Put forth the effort to sweat and your body will begin to start showing the results you seek to achieve.
Inefficient Exercise for Fat Loss
You read the title correctly. Inefficiency is actually something that helps out once you reach a certain point in your fat loss training program.
In the beginning you should see significant changes in your body fat percentage because it is something new your body has to go through. The hard work is paying off, so why change something that is already working so well?
Then something happens you did not expect. Suddenly, fat loss is not occurring as much as you had seen in the past, and may have even flat lined. This is a fat loss plateau, which is when you just do not lose as much fat anymore with the same training program. Increasing the intensity can only go so far. This is why you want to find something else that you were probably inefficient in. Starting back from square one with a different approach allows you to start losing fat once again.
For example, if you have been focused on cardio, you should then add in weight lifting exercises with high repetitions to maintain a cardio focused program that is also different. You inefficiently targeted your muscles with weight, so now your body responds to this new focus of training.
Are You Ready for Fat Loss?
You have been given information that most trainers might not tell you when it comes to fat loss, so you now are capable of starting in the right direction.
You only need hard work and dedication to make it through this process if you really want your diet and training program to work effectively. Get started as soon as possible if you truly seek to better your health and start losing fat.
About the Author
Demmy James is a fitness buff, strength and conditioning specialist and content contributor with Muscle & Strength. He is constantly looking to inspire and motivate others towards achieving their own health and fitness goals through his writings.
Have you ever used inefficient exercise to overcome a weight-loss plateau?