Fat Loss

Your metabolic rate is the rate at which your body burns energy (calories), if you want to lose fat you need to work on speeding up your metabolism.

For example some one who eats 2000 calories a day and burns 2000 calories a day is going to stay at the same weight, their not going to get any heavier or lighter.

If they had a calorie deficit burning more calories than they eat, they would lose weight.

How can you increase your bodies metabolic rate?

Their are many ways you can get your body to use more energy heres a few:

1. Do more – walk to the shops instead of driving, walk to your colleagues desk at work instead of phoning. Just try and be less lazy.

2. Eat Small Meals More often – Try and eat 6 meals of about 300 Calories each everyday, eating more often keeps your insulin levels stable and stops you from binging on junk. It also stops your belly stretching out so you’ll look slimmer staright away.

3. Build Muscle – The More Muscle your body has the more energy it needs.

4. Balsall Metabolic Rate – Make Sure you get enough calories to support your BMR (Basal Metabolic Rate), this is the energy your body needs just to keep you alive. The release of energy in this basal state is enough only for the functioning of your vital organs, such as your heart, lungs, brain and the rest of your nervous system, liver, kidneys, sex organs, muscles and skin.

Most Peoples BMR (Basal Metabolic Rate) is around 1400 calories a day, their are calculators available on the net for working out your BMR, heavier people will have a higher BMR than lighter ones.

Cutting calories too far will actually deacrease your metabolic rate and cause loss of lean mass (muscle), the less muscle you have the more fat you’ll put on when you start eating normally. You will start eating normally in the end because if you don’t you’ll get ill.

Cut calories but eat more often if you want to boost your metabolism to burn fat sensibly and sustainably.

Fast Fat Loss A Warning

Have you seen those fast fat loss claims “60lbs in 30 days”? I might be possible for you to lose that much weight, that fast but I don’t think you would want to, your doctor definitely won’t advise it. If you do lose 60lbs in 30 days how much of the weight you lose is going to be body fat? Its fat you want to lose isn’t it, fat makes you unhealthy doesn’t it?

If you manage to lose more than 2lbs a week most of the weight you lose is only going to be water and muscle. Losing a lot of water and muscle does nothing to improve your looks or your health, what losing muscle does is slow down your metabolism.

A slow metabolism = more fat on you

If you are trying to lose fat for good, improve your health and look your very best you definitely do not want to lose any muscle. Every time you lose muscle your metabolism slows down. A slower metabolism makes it easier for you to gain weight when you stop dieting. As a matter of fact you may be one of those people who gain weight very easily. The reason for your easy weight gain is that you probably don’t have that much muscle to begin with, when you crash diet you are only going to lose more muscle making it very easy for to gain back all the weight you lose and more!

If you want to lose weight for good, look your best and keep your metabolism burning at a steady rate, you need some patience you’ve got to lose weight at a much slower rate than the crash diet products claim. You need to try to lose no more than 2lbs a week, losing 2lbs a week is a lot simpler than trying to lose 10lbs a week. A few things you can do to start losing 2lbs a week is to substitute the higher calorie foods you eat with lower calorie foods, increase your intake of fiber. Fiber helps block the fat in your diet.

A simple way to cut calories is to replace all your fizzy drinks and juices with water. Water also helps you feel fuller for longer, in fact we often confuse hunger with thirst so next time you feel hungry try drinking some water before stuffing your face.

Increase your daily activity, not necessarily by pounding away on the treadmill for hours below is three simple and very gentle ways in which you can increase your calorie expenditure. Increased calorie expenditure means less calories stay on you.

Park in the back of car parks so you have to walk more.
Take the stairs instead of the lift.
Play golf or play with your kids more often.

Some exercise is the main thing you’ll start to feel healthier and have more energy for it, after a few weeks you can start jogging or cycling. Healthy sustainable weight loss takes time and work, if you follow the lose weight quick plans you’ll become disheartened and put on more weight than you have now.