Top 4 Weight Loss Tips

Do you want to burn fat and lose weight permanently? Many people tend to go on a diet to lose weight. Their perception of diet means that they try to eat as little as possible. Unfortunately, the body needs a minimum amount of calories in order to stay healthy. So a starvation diet is never going to last long. Here are 4 tips that will help you keep fat off off your body forever.

Tip 1: Don't just exercise leisurely. Exercise intensely.

The magic word here is "intense". A stroll in the park is not considered proper exercise. It may help you unwind a little but when it comes to burning fat, a stroll is not going to help you much. Intense exercise means that you must get your heart rate as close to your MHR as possible. MHR stands for maximum heart rate. When you exercise at above 60% MHR, you are burning fat efficiently.

Tip 2: Consume more proteins to build muscle.

Muscles help to boost your metabolic rate. With a higher metabolism, you can burn more fat, even while you are at rest. The only way to boost your metabolism is to build more lean muscle mass. You do that by consuming more protein. Do a quick check on your daily diet. How much protein are you consuming per day? For every pound you weigh, you should be eating 1 gram of protein. So if you weigh 250 pounds, you should be consuming 250 grams of protein per day. You may be surprised to find that you are eating too little protein on a daily basis!

Tip 3: Eat smaller and more frequent meals each day.

Most people eat 3 meals a day. The amount of calories consumed is enough. However, the problem is that the proteins and nutrients are not evenly distributed throughout the day. In other words, the energy level tends to spike at certain times of the day (e.g. after a meal). Usually, before you take your next meal, you are already feeling hungry. When you feel hungry, you are sending instructions to your body to store fat. The body stores fat for the sake of survival. So never ever go hungry! To avoid going hungry, eat smaller meals, but eat more frequently each day. Instead of consuming just 3 meals a day, try eating 5 or 6 meals each day.

Tip 4: Once a week, allow yourself to eat anything you want.

If you are just beginning to lose weight, allow yourself to eat anything you want every 5 days. When you get fitter, change it to once every 7 days. You don't need to stay off cakes if you really like cakes. But make sure that you eat cakes only during your designated day!

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