10 Things You Must Know About Fat Loss

Ever wondered why there are so many diets around out there and
people are just getting fatter and fatter. We now know that fad
and repeat dieting don’t work, so what does!

I have put together 10 fat loss tips below and if followed will
make things a lot easier for you on your road to fat loss.

Lets have a look at a few:

Burn Fat: Lift Weights – Muscle determines the speed of your
metabolism – the speed of your metabolism depends on how much
muscle you have. That’s why men burn fat faster than women…
They have more muscle. Women could burn fat faster if they had
more muscle.

Women are scared to lift weights because they will get bigger
muscles!!

If only this was were the case. Women do not have the hormone
levels to build big muscles, however they can replace the muscle
tissue lost through years of crazy dieting, irregular eating
habits and age.

Yes everybody is losing muscle, every year; every decade because
we are getting older, but only people who let their muscles
waste away have slower metabolisms as they get older.

Keep your muscles and keep your fat burning machine! The only
way to do this is get strong and stay strong.

Toss The Scales – The scales tell you none of the things you
need to know about your body and everything you don’t.

They don’t tell you how much fat you have under your skin, they
don’t tell you how much skin for that matter. The scales can’t
tell you how much fluid is in your body.

What your bones weigh and most importantly, how much muscle you
have? However, weighing yourself can turn a perfectly good day
into a miserable day?

Don’t let an inanimate, household item determine what kind of
day you will have! They are not accurate so throw them away.

Muscle Vs Fat – Muscle weighs two times as much as fat yet takes
up half the space. Muscle is responsible for burning fat. Muscle
is small when compared with fat. Muscle never hangs off your
body in unsightly lumps.

Muscle looks toned, tight, strong and lean. Muscle is tight and
hard to the touch and muscle is heavy. Fat is lumpy and soft and
flabby, fat takes up a lot of space, fat hangs off your body.
Fat is also soft to the touch and does not weigh as much as
muscle. Always Eat Breakfast – Research has concluded that
having breakfast is important to kick-start the metabolism for
the day, the body slows down whilst sleeping and food first
thing in the morning actually awakens the body ready for the
rest of the day.

Also try eating more fibre at this time as it helps the
digestive system work more effectively and will help keep the
blood sugar levels spread evenly throughout the day.

Don’t Cut Back On Calories – Food has a heating effect on the
body increasing your metabolic rate; don’t eat less than 1200
calories, as this will throw the body into a starvation mode.
Your metabolism will then slow down to conserve the calories
that you do have.

Try to avoid fad diets if possible as they restrict or reduce
the nutrients flowing to the body, which in turn slows down the
metabolic rate.

Eat Small Regular Meals – Eat five or six small meals a day as
this will trick the body into thinking that there is an
abundance of food and will stop your metabolism from slowing
down, keeping your sugar levels at a normal level and this will
stop you overeating.

Try eating the majority of your food earlier in the day, as the
majority of the calories will be burned up while you are awake
and active.

Count Calories – The way to keep track of weight loss is to buy
a calorie counter and record your daily calorie intake for a
week. Average out your calories for the day and then decrease
the calories by 300 – 500 (No More) then gauge what happens.

By decreasing the amount of calories per day to this amount you
should start losing weight. Don’t go any lower; check the mirror
as well as the scales to judge your progress.

Don’t Repeat Diet – Research shows repeated dieting actually
makes it harder to lose weight and easier to put it on because
when you dump the diet and return to normal eating habits the
drop in metabolic rate caused by the diet means that your old
habits actually represent an excess in calories.

Not only do you regain the fat stores just lost, but also you
may even gain an extra bit. If you find your weight loss
starting to slow or stop over a period of time, increase your
walking pace a little or throw in a couple of hills along your
route.

Keep Track Of Fats – This may appear difficult to maintain and
calculate but it isn’t. On nearly all packaged food these days
there is a nutritional label with a fat indicator per 100gms of
that particular food.

What your looking for here is a figure below 10 gms and nearing
5 gms would be the ideal. So purchasing and consuming foods
around this range you’ll be on your weight loss target.

The Low down On Fats – It is stored in the fat cells of the
body. The number of fat cells is estimated to be around 50
billion for the average person. It can be up to 100 billion for
the obese person.

Fat cells are like storage tanks of energy to be used for later
use. It has been shown that obese people who binge eat may
stimulate baby fat cells to sprout to increase the number of fat
cells.

Believe me, once you start applying these 10 tips to your
everyday weight loss regime you will start to notice the
difference in a short period of time.

Gary Matthews is the author of the popular fitness eBooks
Maximum Weight Loss and Maximum Weight Gain. Please visit
http://www.maximumfitness.com right now for your ‘free’ weight
loss e-course.

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