There are so many products that claim to help you lose weight. From detox teas to diet programs, such brands promise you instant gratification when it comes to transforming your body and fat loss. Unfortunately, it’s not possible to lose weight and keep it off by following these diet fads. In fact, science proves that most people will gain back even more weight than they initially drop this way.
The main problem is lack of knowledge. If you know how your body sheds fat, and how to maintain the weight loss, then you will set yourself up for fitness success. The key is to focus on a slow and steady slim-down approach. This is especially true if your goal is to lose a significant amount of weight. After your efforts pay off, then you can go to the best Cryolipolysis Sydney clinics to get rid of the last stubborn pockets of fat. But, in order to get to that point, here are 5 things you need to know about losing the fat and keeping it off.
Nothing Beats a Good Diet
When trying to lose weight, the biggest mistake people make is falling for a fad diet. Instead of setting yourself up for failure, you should follow a simple rule for weight loss – keep up your protein intake and be on a calorie deficit. Remember, it takes at least 3,500 calories to burn one pound of fat. So, cut your daily calorie intake by at least 500 calories per day. This will help you lose at least one pound every week.
You also need to ensure that you are eating enough dietary fat, fibre, vitamins, and minerals. If you’re working out regularly, this diet will help keep your energy levels up and build up lean muscle. If you want to lose fat and keep it off, you need to make long-term and sustainable changes to your behaviour and lifestyle. Fad diets will only make your weight seesaw and place unhealthy restrictions on you.
Burn Calories First, Then Fat
Most weight loss circles throw around the term “fat loss” or “fat burning” willy-nilly. But science proves that, before your body burns fat, it starts by burning calories. These calories can come from either stored body fat or stored carbohydrates. So, burning more calories during your workout creates a bigger deficit and helps you lose more fat.
Your Body Adapts FAST!
Always keep in mind that, even with some extra weight, your body is a highly evolved machine. It starts adapting to reduced calorie intake very fast. This means that your bodily systems regulate their functions automatically in order to achieve a sustainable balance. If you want your body to keep losing fat, then you need to take planned diet breaks after a certain period of time.
That sounds somewhat counterintuitive, right? But you need to keep providing your body with the right stimulus. Always pay attention to how you look, feel, and perform. If everything is working correctly, your homeostatic balance will shift towards a leaner, more muscular version of yourself.
Targeted Workouts Never Work
Most people have specific problem areas that they would like to concentrate their weight loss efforts on. But the truth is that doing a couple of sit-ups will not help you burn fat. This is especially true if you are not close to reaching your target weight. Instead, you should commit to exercise plans that target major muscle groups and multiple joints. This will help you burn more calories and lose fat faster.
You may have heard this before, but your sleep habits really do play a major role in how much fat you lose. That’s because your growth hormone levels peak between 10 pm and 2 am. Why should you know this? Well, your muscles undergo normal wear and tear as you go through daily life. You need at least eight hours of sleep to ensure proper cell development and muscle growth. This will encourage healthy fat loss and build-up of lean muscle.