Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.
Eat less … lose weight?!? Here’s the other stuff you can do to get leaner.
Professional athletes and models eat all day long yet keep their total calories under control. Each time you eat, the metabolism increases, and over a 6-10-week period, that increase can parlay into another 2-3 pounds of fat loss.
Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your
metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.).
One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like salad, broccoli and cauliflower fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. The inclusion of omega-3 fatty acids found in salmon, sardines and trout may promote speedier fat loss when calories are controlled. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817 -825, 1999).
Radically reducing calories slows the metabolism short circuiting fat loss. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels.
What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.
Red peppers, the spicy ingredient in Indian and mexican dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store.
11) Serotonin Control. Serotonin is a brain chemical that helps control hunger. One way to prevent a drop; smaller, more frequent meals.
Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Dietary fat can make the body more effective in using and burning fat – as long as carbs and calories remain under control. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories.
To rip up, you have to eat fewer carbs, but on occasion – say once a week – you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, cashews or walnuts. Dietary fat can make the body more effective in using and burning fat – as long as carbs and calories remain under control. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans.
These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dell, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.
Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels, which can supports muscle retention while dieting. (Oi Y, et al., Allen-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats.
When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. A combo of 537 mg of calcium phosphate, 107 mg of potassium phosphate and 25 mg of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories.
