Use the following six strategies to build lean muscle and burn fat permanently weight without starving yourself.
1. Change your Eating Habits
To lose fat permanently, you need to stop looking for the next quick fix or the latest fad diet and change your eating habits instead. Dieting is a defective method for weight loss because it is temporary. Having this type of attitude sets you up for failure, before you begin your diet because most people look at dieting as a short term strategy. You don’t lose fat permanent by restricting your calorie intake. You can only achieve permanent fat loss by adopting new exercise and nutrition habits for the rest of your life.
2. Lift weights to increase your lean muscle mass
One of the most effective ways to increase your metabolism and burn more calories is to lift weights. Muscles burn fat. The more lean muscle tissue that you have, the more calories it takes for your body to maintain it so even while resting your body will be burning more calories.
3. Induce Calorie Deficits by increasing your activity levels
Induce calorie deficits by engaging in sustained physical activity such lifting weights and exercising. The most effective way to lose fat is to create a negative caloric deficit through your exercise program and cycle your carbohydrate intake on training days and non-training days.
4. Determine your Minimum Calorie Requirements
This guarantees that you will not trigger the body’s natural starvation mode response and you will not inadvertently slow down your metabolic rate. The American College of Sports Medicine (ACSN) recommends 1200 calories as the minimal daily calorie level for women and 1800 for men. They also suggest a maximum deficit of 1000 calories below maintenance. Following the ACSM recommendation, the maximum calorie deficit for women would be 240 calories with a minimum calorie requirement of 960 (1200 less 240) calories per day.
5. Eat Frequently BUT Never Skip Meals
Eat small meals approximately every three hours. It’s important to get on a daily routine and establish regular meal times and follow them strictly. By eating smaller portions frequently will cause an increase in your metabolism because of the thermic effect of food. It takes calories for your body to break down calories, so anytime you eat there is an increase in metabolic activity.
When you skip a meal it causes a decrease in your metabolism so make sure you are not skipping any meals.
6. Focus on Lose Weight Gradually
Lose weight gradually through a combination of exercise and healthy eating rather than severe calorie restriction. You should be focusing your efforts on building lean muscle and burning fat through a combination of proper nutrition and exercise.
The recommended maximum weight loss rate is two pounds weekly, the universally accepted standard guideline for safe weight loss. Although you can lose more than two pounds a week, it is highly unlikely that you can lose more than two pounds of fat per week. A loss of more than two pounds per week will result to muscle loss.
If you lose weight slowly and gradually, it becomes easier to keep the fat off. It’s better to lose only one pound of fat weekly than is to lose two pounds weekly with one pound from muscle and one pound from fat.
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Tags: eating healthy, fat loss nutrition, healthy eating, lose weight, nutrition Program, weight loss diet
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