The Best Way to Lose Weight - Burn Fat and Build Muscle

The best way to lose weight and burn fat is to build more muscle. You want the pounds that you lose to be pounds of fat, not muscle and not water, unless you have a tendency to retain fluid, which many of us do.

Diets that promise to allow you to lose more than a pound a week, on average, are promising you that you will lose water weight and possibly muscle mass, but not much fat.

I know, everyone wants a quick and easy solution, but if you really want to make a change for the better, you need to take your time.

If you cut back your caloric intake too much, you'll lose some pounds, maybe a lot, but you'll slow down your metabolic rate. That's the rate at which your body burns calories. It speeds up when you move around. It speeds up when you eat. It slows down when you starve yourself.

If you are muscular, you burn more calories when you are doing nothing. That's why I say that the best way to lose weight that is caused by fat is to build lean muscle. How do you do that?

Increase your lean protein intake. Eat a balanced diet that includes carbs, particular fruits and vegetables, in a variety of colors. Increase your intake of omega 3 fatty acids. Try not to get more than 30% of your daily calories from fat.

That's the dietary part. Look how simple it is. Why does it take a book to teach you about your diet? There is more that you could learn, of course. But, those are the basics in four simple sentences. Now, let's talk about when you eat.

The best way to lose weight, build muscle and burn fat is to eat a small meal every two hours, whether you are hungry or not. Once your body reaches the point of feeling hunger pangs, your metabolic rate has already slowed down. Your body refuses to quickly deplete its fat stores, so it waits until you eat to start speeding up again. Now, let's talk about how much to eat.

You need to be sure that you are getting enough calories. If you start losing weight to quickly, you need to increase your caloric intake. When did you ever see a diet doctor telling you that you need to eat more? Yet, it is often the best way to lose weight.

I have seen guys that top 250 trying to get by on one meal a day. I personally knew a guy that was only eating about 1500 calories per day, but he still couldn't lose any fat. I advised him to increase his caloric intake to 2500 calories per day, by adding more lean protein and keeping the fat calories to a minimum.

The next week, he had to eat more, because he lost 5 pounds in that first week! You see, the best way to lose weight is also the easiest. Learn more about it.

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