How To Lose Fat Fast and Easy
One of the questions I get asked a lot, is the famous: "How do I lose fat"?
It's hard to know what people want to hear. It is as if they want some great secret that I know. But the answer is simple, and for some, quite depressing.
There is NO way around it, if you want to lose fat, you will have to eat less calories than you use. It is that simple..
Calories in < Calories out = Fat loss
Calories in > Calories out = Gain fat
Calories in = Calories out = Maintenance
Some of you might be scratching your head by now thinking "what are calories? I never eat anything called calories" Well calories is a simple measurement of energy. We also use the measurement Kilojuel (Kj). A calorie is defined as approximately the energy required to heat one gram of water by one degree Celsius. Calories are in ALL foods that we eat, and fats are especially rich in calories.
The daily calorie intake for a "normal" man is around 2500 calories.
The daily calorie intake for a "normal" woman is around 2000 calories.
I really have to stress that these values are VERY variable. Are you an active person, you need to eat more. Are you tall? are you short? How old are you? etc. So keep that in mind.
As stated above the same goes for building muscle. How to build muscle? Quite easy, lift weights, get your vitamins and oils and eat more calories than you burn. If you eat less calories than you burn while lifting weights, sadly, you won't gain much or any mass. So, "can you gain muscle while losing weight?" well, it is quite hard to lose weight and gaining muscle at the same time. That is why, it is quite popular to first go on a so called "bulk" where you eat like a manic, and lift like one as well. In this period you will gain a lot of muscle, and some fat (not to much fat if you keep a strict diet), and when you have gained a lot of muscle you go on a so called "cut". In this period you eat beneath maintenance, and thus lose weight.
So many people will fluctuate between a bit chubby, and ripped/shredded (low body fat, and quite muscular).
So to answer the question "How to lose fat fast". There is no fast way of losing weight, or in other words, you lose fat just as fast as you want to. If you eat a lot beneath maintenance, you will lose fat fast. But if you eat just below maintenance, it will slowly burn away. What I recommend and what any doctor probably will as well, is to change your lifestyle, so that you live an active life, and eat healthy. Then the fat loss will take care of itself. If you are used to living and active and healthy life, it will not feel like a temporary diet, but rather a lifestyle. And it is no doubt, that the body does not like a lot of changes. The body always wants to stay in homeostasis, meaning that I wants everything to be in balance. And it "confuses" the body that you keep changing the diet and exercise. Even tho it has been discussed a lot, that it is good for the body to once in a while to get "surprised". This can for example be cheat days, where you can eat what ever you want.
I can't stress it enough, that you must NOT go on some crazy 600 calories a day diet, to lose weight really fast. This won't help you in any way. It is one of the most unhealthy things to do, and it won't take a long time before you get sick, and completely destroy your body. If you start on an insanely low calories diet, the body will right away start to tear away your muscle, and you will have nothing to be proud of, when you reach to low body-fat (if you ever get so far). Also this can result in Anorexia. Also, even tho I have no scientific study to back me up right now, it has been mentioned quite a lot, that if you suddenly go on a very low calorie diet, your body will respond with burning as few calories as possible as a defense mechanism. This is because your body registers that something is very wrong, and does not want to burn all it's storage.
As I mentioned earlier, there are no shortcuts. This is not completely true. There are supplements that can "boost" your metabolic rate, your fat burn rate, or be appetite suppressant. (Of course there are some surgical solutions as well, but I will not mention any of them).
I'm just a person the loves to help others reach their goals, be that losing weight, gaining weight, get into shape or just stay healthy. If I can help I will! Most of the time you can find me on the website: http://myproteinshop.com/
And I write posts for the page:
http://myproteinshop.com/blog/
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