4 Rules of Effective Fat Loss

Many people believe it is simply a process of exercising more to shred the excess fat. But, it is necessary to combine a well-balance diet and a proper exercise program to help drop the body fat stores. Here are several effective steps to help with fat loss:

Protein

Eat a diet that includes high-protein food. A major benefit of high-protein food is the ability to give the feeling of being full, which is certain to help cut down on needless snacking and overeating. High-protein meals help to boost the potential calorie burn because the body uses up more energy to digest this food compared to fats or carbs. Also, by eating more protein, there is less change of experiencing muscle loss when cutting calories as part of a weight training program. Protein is sourced from foods like fish, eggs, lean meats and protein powders.

Healthy fats

Healthy fats from avocados, nuts, coconut oil, real butter, and animal fats are helpful for maintaining testosterone production and reducing hunger throughout the day. Avoid the unhealthy fats which will usually just build up around the waistline. Also, a diet with a high count of artificial fats is linked to a variety of health related issues, such as heart disease. Cutting back on the carb intake is another option. This can result in elevated insulin levels and blood sugar, and lead to increased fat storage. A healthy diet should get at least 20-25% of the daily calorie intake from healthy fats.

Build strength

Cardio isn't the best solution to fat loss. A cardio routine is certain to help in the process of burning calories, but it isn't able to help with developing or defining the muscles hidden beneath the fat. Also, a regular cardio routine combined with a cut in calories can leave you weaker due to a loss of muscle. Lifting heavy and building strength is a great way to improve the body composition. Heavy weights help with building and maintaining muscle mass. A strength building routine should include big exercises like presses, dead lifts, and squats.

Sleep

Get a regular seven or eight hours of sleep a night. Sleep deprivation can increase the level of cortisol (steroid hormone) in the body, which can result in fat storage. Cutting back on the nightly sleep can also interfere with the growth and recovery hormone production. For those having difficulty achieving at least seven hours sleep, try to limit the alcohol consumption, stop caffeinated drinks after mid-day, and relax the mind and body to get ready for sleep.


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