Eating for Fat Loss

Unfortunately there is no miracle product or system that can ensure weight loss. Yet many individuals still get overwhelmed by diet ‘fads’ and the promises they bring with them. Each claims to make weight loss quick and easy through their own specialist approach. However, the concept behind losing weight is not a hidden secret that requires huge expense or vast reading to discover, in fact it is relatively simple; create a calorie deficit by burning more calories than are consumed. The body requires a certain amount of calories to remain at a certain weight. Any increase in these value will provide weight gain, while any reduction will result in weight loss. The bigger the deficit the more weight will be lost.

The manner in which the calories are consumed also affects the weight loss process. Many individuals base their eating habits on three larger standard meals a day, breakfast, lunch and dinner, while snacking in between, to achieve their calorific requirements. This is not a bad approach to adopt, as long as the snacks are small and do not contain high levels of fat. However another approach that could be adopted is to eat five to six smaller meals a day. By adapting eating habits in such a way the body experiences some advantageous results. People who tend to eat smaller meals more regularly tend to experience less bouts of hunger and are therefore less likely to snack and also their metabolism rate is increased. Notice the suggestion is made to eat more meals (but smaller than normal) and not less. It is advised that meals are never skipped or removed from an individual’s daily regime. A missed meal can result in less calories consumed within that day but it can also result in the individual’s metabolic rate decreasing, blood sugar levels to drop which can then affect energy levels. So look to spread out the daily calorie intake over an increased number of meals.

Limiting and reducing calorific intake will result in weight loss, however by only reducing the amount of calories consumed daily the weight loss will take time. There are approximately 3500 calories in one pound of weight. Therefore if reducing calorific intake by 500 calories, the result will be a weight loss of one pound a week. It is not advised to reduce calorie intake by mush more than that. To increase the speed at which weight loss occurs exercise should be incorporated. Any movement undertaken, breathing, reading, walking all burns calories, the more strenuous the movement the more calories are used. Therefore if an exercise regime is adopted (cardio-vascular based activity at least twice a week) more calories will be lost. This is because as the exercise is undertaken the body turns to its ‘own stores’ (glycogen and fat) for energy rather than the food recently consumed. So if each time the exercise activity occurs another 500 calories are burned, that is at least another 1000 a week, so when combined with reduced calorie intake the individual is now losing 4500 calories a week or 1.3 pounds of weight.

It is vital that when training and dieting that water and liquid is not forgotten. Water is crucial in keeping the body hydrated and contains no calories. Individuals should look to consume two to three litres a day.