Lose fat: the fast and easy way

People see fat loss as some kind of grand challenge similar to climbing Mount Everest. Losing fat is like riding a bike: you may fall off several times, but once you get the hang of it, you’ll never forget it.

There are so many wives’ tales about losing that fat wherever it is on your body: your abdomen, your backside, your arms, your cheeks wherever! People will recommend that you do certain exercises to ‘target’ the fat around this area for burning. That may be the most nonsense I’ve ever heard, and once you learn the mechanics behind fat loss, you’ll understand why!

How do we lose all this fat? To understand how you lose it, first understand how you got it:

• Lack of exercise – People see this as the #1 reason others are overweight. While it carries significant weight in the debate, there are still people who exercise but still don’t lose weight! However, it must be said that any exercise at all beats no exercise every time.
• Diet: Ask yourself honestly: Have you been eating too much of certain types of food, too often? I’m not here to lecture you about eating ‘clean and healthy’ food (a term that is NOT valid is people’s idea of ​​so-called ‘healthy’ food, but that will be discussed in a later article) all I want do is make you realize that your diet is unequivocally the most important factor in losing the fat you want to lose.
• Genetics: We can sit and blame your genetics all day, but genetics won’t stop you from losing that fat or force you to take that extra serving. Stop being a slave to this excuse and take responsibility for the decisions you make about your body from now on.

Now, to lose the fat mass that you have accumulated in your body, it is essential that you pay attention to these points:

• Goal setting – Don’t look at me like that. Physically writing your goals down on paper makes it much more likely that you’ll stick to the task you’ve set for yourself. Think about how you will feel about yourself, how your friends and family will react! You have to want it before you can have it.
• Diet: Go to any search engine site and search for “macronutrient calculator.” Enter information such as age, height, current weight, and calculate how much you need to eat per day to maintain your current weight, lose weight, or gain weight. Now, once you have that number (weight loss energy number), you’ll need to start tracking your food intake. You can’t travel through a foreign country without a map and expect to get where you need to go, right? There are many apps available to track your food intake and its breakdown of macronutrients.
• Keep Fat Intake Low – While fat has its place in any diet, consuming too much fat has a detrimental effect on fat loss simply because it has more energy than protein or carbohydrates and can easily cause you to overshoot your diet. power goals without you. realize
• Reduce your sodium intake: 3 g of sodium per day is enough. You don’t have to completely remove it, just make sure you stay within that range. Too much sodium causes you to retain water in your body, which makes you feel bloated and makes your limbs appear larger.
• Exercise – This may be obvious to you, but you’ll need to get up and do some sort of exercise! Run, jog, swim, walk, you name it! Anything to get your heart rate up for at least 30 minutes a day or every other day if you’re busy.
• Eat more protein – Eating protein creates a thermogenic effect in the body where it metabolizes the protein source and in doing so raises your body temperature which in turn promotes fat loss.
• Drink more water: Water is what your body needs for all metabolic processes, including lipolysis (breakdown of fat).
• Take cold showers – Taking a cold shower may be the last thing you want to do after a long day, but it works for fat loss! The drop in body temperature is very sudden, so when you go outside, your body expends energy to raise your body temperature back to normal in a process called thermoregulation. Fat loss is aided by your body spending energy to bring the temperature back into the normal range.
• Eat more vegetables – Vegetables are full of vitamins and minerals that your body needs to function properly. They are also a great source of fiber which helps cleanse the body of buildup in the intestines, keeping it healthy.
• Say NO to sugar – Sugar is a very fast digesting carbohydrate. Provides immediate energy for immediate use. If you don’t use that available energy, what do you think happens? Yes, fat storage. Opt for slower digesting carbohydrates like brown rice, whole wheat bread, oatmeal, and sweet potatoes, to name a few. These will keep you full longer, reduce cravings, and if you eat them plain (no protein or fat), keep insulin spikes at bay.
• Live a balanced life: It’s okay to have a coke from time to time or treat yourself to a chocolate bar. After all, we are human, so don’t beat yourself up about it. Instead, make it a part of your diet; leave room for you to pamper yourself. Everything in moderation is by far the best way to live a balanced life.

The path to an impressive physique is guided only by your willingness to make a change. You are in control; and it’s time to realize that!