How To Lose Fat - The TRUTH About Fat Loss & Losing Body Fat. There’s a million reasons why people fail to lose fat, but somewhere at the top of that list is just a fundamental lack of understanding of the scientifically proven principles of how to lose fat. To show you exactly what I mean, let’s start this off with a list of things that DON’T cause fat loss. Things That DO NOT Cause Fat Loss: Eating healthy. Eating “clean.”Eating less carbs. Eating less fat. Eating less junk food. Eating less sugar. Fiber and "crunch" are an important element in my program, both for health and for pallet satisfaction. Eating 6 smaller meals per day/every 3 hours. Eating “good” foods instead of “bad” foods. Not eating after 7pm. Cardio. Weight training. Building muscle and/or getting stronger. And MUCH more. These are all things that can definitely HELP a person lose fat and can definitely assist in the overall fat loss process. But, in and of themselves, not a single thing on that list actually causes fat to be lost. They never have, and they never will. Provides weight loss solutions through education. Offers articles on exercise, diet, fitness, weight loss tips, and metabolism. What is the best 12-week diet plan for fat loss? As the weather gets warmer we become more self-conscious about our weight. Here are some free fat-loss plans and tips. Honest Fat Loss Strategies To Help You Get In The Best the Shape Of Your Life. Learn how to lose a quick 25 pounds without diet pills or difficult exercises, and how to burn 12 inches of belly fat by spending only a few minutes a week using the. In fact, not a single one of these things actually needs to be done. You can do the complete opposite of every item on that list and still lose fat just fine so long as one specific thing IS being done. So, what is this “thing?” What actually causes fat loss? That is the scientifically proven “secret” to losing fat. It literally can’t happen any other way. So just what is a caloric deficit? ![]() ![]() ![]() ![]() It’s what happens when you burn more calories than you consume (or consume less calories than you burn. This is the amount of calories that your body requires each day to burn for energy to perform all of the tasks it needs to perform. From intense exercise like cardio and weight training, to simple daily tasks like brushing your teeth and getting dressed, to the various physiological functions needed to keep you alive (like digesting and breathing). Calories are what our bodies use for energy to do all of these things, and we provide these calories via the foods we eat. As a result, 3 things can happen. Our weight will be maintained because all of the calories we needed were provided. No more, no less. If we exceed this amount and therefore consume MORE calories than our bodies need, all of the left over calories that weren’t burned will then be stored on our body in some form for later use. And guess what form it’s most often stored in? This is known as a caloric surplus, and it is the one and only cause of fat gain. But what we’re interested in is the opposite of this. This is what happens when we consume LESS than our maintenance level amount. What happens then is that our bodies are forced to find some other source of energy to burn instead. And guess what that source most often is? And this is the one and only cause of fat loss. ![]() ![]() So if you maintain your current weight eating 2. However, you would lose weight (mostly in the form of body fat) if you consumed 2. This all remains true regardless of what the source of those calories are (carbs, fat, protein, healthy, unhealthy, clean, dirty, processed, unprocessed? ![]() These are the proven fundamentals of how to lose fat, and that was a simple example of how to create the required caloric deficit via your diet alone (by eating less calories). I mention this because that same deficit could have also been created via exercise (by burning more calories). Meaning, you could have still eaten 2. Both scenarios would effectively cause fat loss, as would a third scenario where you did a combination of both (diet AND exercise). But no matter which way you choose to do it, one absolute requirement ALWAYS stands. In order to lose fat, you MUST create a caloric deficit. ![]() Nothing else works. But Then How Do Other Fat Loss Diets Work? This is the point when various stubborn, misinformed or just annoyingly stupid people like to mention that other diets cause people to lose fat all the time, and those diets have nothing to do with creating a caloric deficit. I mean, people lose fat on low carb diets, low fat diets, paleo diets, vegan diets, raw food diets, diets that involve eating “clean” instead of “dirty” or not eating after a certain time at night, and countless other types of diets that involve every gimmick, fad and method you can think of except the specific task of creating a caloric deficit. But yet, they have all caused people to successfully lose fat. What the hell? If the only requirement for fat loss is a caloric deficit, and all of these diets have nothing to do with a caloric deficit, then how do they work? Obviously I must be wrong about all this calorie stuff, right? Wrong. You see, all of these diets and methods just indirectly cause you to create that caloric deficit. What I mean is, any diet that actually causes you to lose fat did so because it caused you to create a caloric deficit. There is literally NOTHING else that could possibly make it happen. This is the most basic proven science of the human body. Calories in vs calories out (aka the law of thermodynamics) is ALWAYS the basis for fat loss (or gain). These diets and methods might never come right out and admit that or say you just need to eat less calories (partly because it doesn’t fit with their gimmick, partly because people don’t want to hear that they have to . By getting you to do things that just so happen to restrict or reduce your calorie intake. In every single case, less calories end up being eaten. And like magic, it causes you to lose fat. But what some people incorrectly think is that it was the reduction in carbs, or fat, or grains, or sugar, or junk food, or processed food, or not eating after 7pm or whatever else that made it happen. It wasn’t. It was the reduction in calories that indirectly came as a result of all of these other things. Sure, these “things” are what caused the deficit to be created, but the deficit itself is what actually caused you to lose fat. And that’s how various fat loss diets/methods work despite not directly making you eat less calories. They just get you to do things that make you eat less calories anyway. There’s A Ton Of Ways To Create Your Deficit. If any of these or other manners of eating appeal to you for whatever reason, then I’m all for you using it to reach your fat loss goals. But if you’d rather just directly create your ideal caloric deficit and then get the calories you do consume from a nice balance of protein, fat and carbs comprised solely of foods you actually enjoy eating in a format that is actually convenient and preferable for you, then that’s fine by me too. In fact, it’s what I personally do and most often recommend. I explain exactly how to do it (for FREE) right here: The Best Diet Plan. The point I’m making however is that in every single case with every other diet or method, the reason it works is simply because a caloric deficit was present. And if it didn’t work, then it’s simply because a caloric deficit wasn’t present. There is no other magic or voodoo involved in the actual cause (or lack thereof) of fat loss. It always comes down to calories in vs calories out. But wait, what’s that? You think I’m making this all up? You think this is just my opinion or gimmick? If for whatever reason you still aren’t convinced that what I’m saying is true and accurate (likely as a result of years of nutritional brainwashing), then allow me to present some additional proof. Still Don’t Believe Me? The only difference between the diets of the two groups is that 4. Despite one group eating a VERY high sugar diet and the other group eating a VERY low sugar diet, they both lost equal amounts of weight and body fat. Because it’s NOT the source of your calories that causes fat loss, it’s the presence of a caloric deficit. Increased meal frequency does not promote greater weight loss . They then had each person in each group create the same sized caloric deficit and then consume that same calorie intake every day for 8 weeks. HOWEVER, they had one group eat 3 meals a day, and the other group eat 6 meals a day. They all lost the same amount of weight. In fact, the study showed that there was no difference at all in fat loss, appetite control, or anything similar. Because meal frequency doesn’t affect your ability to lose fat or gain fat. Calories do. Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate . They then divided them up into 3 groups. The first had only 4% of their total daily calorie intake coming from carbs. The second had 5. The third had 7. 0% of their total calorie intake coming from carbs. Even though some people were eating a VERY LOW carb diet and others were eating a VERY HIGH carb diet. Because low carb or high carb isn’t what makes us gain or lose fat. Calories are, regardless of how many of them come from carbs. Similar weight loss with low- energy food combining or balanced diets. This study divided 5. HOWEVER, one group was given a more balanced diet comprised of meals that contained protein, fat and carbs, while the second group had their carb and fat calories separated so they were not eaten together in the same meal. They all lost the same amount of weightand body fat. Because the manner in which you combine foods, organize your meals and consume your daily calories isn’t what causes fat loss. A caloric deficit is. Fat loss depends on energy deficit only, independently of the method for weight loss. This study divided its subjects up into 2 groups, and had them both create the same sized caloric deficit. HOWEVER, the difference between them was the manner in which this deficit was created. One group did it by eating less total calories (diet alone), but the other group did it by eating less total calories AND burning more calories by doing cardio (a combination of diet AND exercise). But again, the total weekly caloric deficit was the same for both groups. They all lost the same amount of weight and body fat. Because a deficit of X calories is a deficit of X calories regardless of whether you burned those calories off via cardio or just didn’t eat them in the first place. Fat loss isn’t about how you create the deficit, it’s just about the deficit itself. The Twinkie Diet. Fat Loss Factor Diet Plan Investigated By Mizpah Matus B. Hlth. Sc(Hons)The Fat Loss Factor is a 1. Dr. Charles Michael Allen and his wife Lori Allen. It involves a comprehensive diet and exercise regime in combination with supportive activities such as goal- setting and stress management. Dieters are offered a choice of four different levels of difficulty: Beginner. Intermediate. Rapid weight loss. Extreme weight loss. This depends on how much weight dieters want to lose and how fast they want to lose it. Fat Loss Factor Diet Basics. Fat Loss Factor is divided into 2 distinct stages. Stage 1: Two Week Detox. The diet commences with what the authors regard as the most important step in the program; two weeks of natural food. The purposes of the first two weeks are to help you to. This involves fasting on a drink containing fresh lemon juice, maple syrup and cayenne pepper. Stage 2: The 1. 0 Week Lifestyle Un- Diet. Following the initial two weeks dieters then continue with the . This diet is based on: Lean proteins. Low glycemic index carbohydrates. Healthy fats. Fresh fruits and vegetables. Dieters are also advised to follow the following 5 rules during the Lifestyle stage: Eat most of their calories early in the day. Consume frequent small meals. Eat something raw at every meal. Have a cheat day once a week. Drink lots of water. If you have not reached your goal at the end of the twelve week Fat Loss Factor program you are encouraged to evaluate your progress, learn from your experiences and start at the beginning again. Recommended Foods. Fresh fruits and vegetables, whole grains, legumes, nuts, seeds, organic and low- fat dairy products, organic grass- fed meat, organic free range poultry, salmon, tuna, organic free range eggs, olive oil, coconut oil, flaxseed oil, butter, maple syrup, honey, stevia, whey protein, hemp protein, herb tea. Sample Diet Plan. Breakfast. Oatmeal. Scrambled eggs. Fresh blueberries. Morning Snack. 2 tablespoons almond butter. Lunch. Chicken Caesar wrap. Afternoon Snack. Raw carrots and hummus. Dinner. Asian salmon. Rice pilaf. Exercise Recommendations. According to the Fat Loss Factor Plan, exercise is highlighted as an important element of a weight loss plan because it boosts metabolism, builds and tones muscles, reduces stress and improves self- esteem. The Fat Loss Factor Program includes: Three separate 1. The workouts take between 3. The exercises are mostly performed on machines and video animations of all of the exercises are provided. Also included in Fat Loss Factor are examples of short 1. After twelve weeks you can add cardio exercise to your routine to boost weight loss with high intensity interval training being recommended for rapid results. Yoga, Tai Chi and Pilates are also recommended as a method to reduce stress. Costs and Expenses. The Fat Loss Factor is available online for $4. Click here to try Fat Loss Factor now. Pros. Dieters have a choice of four diet options depending on their goals. The Fat Loss Factor exercise program is customized to the individual’s current level of fitness. Encourages the intake of organic foods and fresh fruit and vegetables. Encourages goal setting and keeping a journal, which is associated with greater weight loss success. The Fat Loss Factor diet includes recipes and a grocery list. Acknowledges the importance of stress management and relaxation. Provides advice about creating a weight- management lifestyle. Cons. May be more expensive to eat organic foods. May require more time to be spent on meal preparation and planning. Advanced options in Fat Loss Factor require at least three days of fasting. Does not include a meal plan. Requires gym membership or home gym equipment in order to perform the recommended exercise regime. A Good Customizable Weight Loss Plan. The Fat Loss Factor Diet is a comprehensive weight loss program that can be customized to suit a range of goals and fitness levels. It provides dieters with a detailed plan as well as instruction and education regarding how to lose weight as well as create a healthy lifestyle. High Caloric intake at breakfast vs. Obesity, 2. 1(1. 2), 2. Identifying Success on the Process Level Reduces Negative Effects of Prior Weight Loss on Subsequent Weight Loss During a Low. Applied Psychology: Health and Well.
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