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Hints and tips on how to lose fat| 1.) Always make carbohydrate intake a priority |
From day one you need sufficient carbohydrate in your diet to give you enough energy for doing that initial 20- minute session.  If there is not enough carbohydrate available each day then you will have to
utilise some of your already small amount of lean tissue protein (muscle) and
convert it to simple sugar (glucose).
Losing lean tissue means you will actually gain a proportionate percentage of
fat tissue. This is a scary fact which slows down any measurable difference in
your lean/fat percentage |
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| 2.) Always remember that fat loss is all about long-term goals | |
 | Burning fat takes time, but the more you do it the easier it becomes and the greater the amount of fat burned will be. The aim is to progressively and safely reach 45 minutes of cardio. 1 lb of fat carries 3,500kcal! If, for example, you reduce your dietary intake by 250kcal and burn 250kcals whilst exercising each day, you will lose 1 lb of fat every 7days. |
3.) Never say, ‘I cannot eat after 6pm’| As the day progresses, the metabolic rate falls. So in |
the late evening and early hours of the morning, your body is at its most inefficient for processing large quantities of fuel in one go.  However, this does not mean that you cannot eat after 6pm, of course you
can. In fact, it is essential that you do eat again to make sure that your
metabolic rate is kept as high as possible! |
The only thing that you have to bear in mind is that you must keep this food intake to a snack, whilst making sure that it is of good nutritional value. If you eat nothing from the early evening onwards, your body is essentially in starvation mode until you wake and eat breakfast the next morning. This has two very important implications: • Firstly your body thinks that starvation is really a possibility, as it has no way of knowing that you are trying to lose body fat. As a result the body dramatically lowers the metabolic rate in order to counter the possibility of starvation and thus conserve as much energy as possible. • Secondly, a significant amount of carbohydrate depletion occurs while you sleep. By not eating anything at all from the early evening onwards you will also have completely decimated your carbohydrate stores by the time that you wake again, which will ultimately have a negative impact upon your long-term training goals. | |||
| 4.) Never eat too little | |
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It is generally accepted that 1 or 2 pounds is the very maximum
amount of fat that you can lose in a week without sacrificing
intra-cellular water and lean muscle tissue. In order to achieve
this, the maximum amount of calories you can cut from your diet
is 15%. This limited reduction will also ensure that you lose body fat without slowing down your metabolic rate! |
| 5.) Never choose low in fat, always choose low in calories | |
| Low in fat does not equate to low in calories. A lot of
these products are filled with sugar in order to make
them taste better. Always check the calorie content to
make sure that you are in fact buying something that is low in calories. Never exist on pre-prepared convenience foods, buy fresh produce (organic if possible) and make it yourself. |
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