Hey guys I just wanted to provide some information to you today on fat loss. Like ofcourse nobody likes a chubby belly or love handles or even arm fat. Everyone likes to have a flat stomach or atleast like to think they have one. The question is can you lose fat fast and still eat? Ofcourse you can! This article is focused on people whose main goal is to lose fat .
The concept of fat loss is very simple to understand but a little tougher to execute in your daily life. I remember once i was over weight I was 180lbs but for my height I was overweight.The weight i had mostly consisted of fat and not only muscle. After 2 months i was down to 155lbs. I lost a huge percentage of body fat.
At first i did not understand the concept of fat loss but when I did it changed my life, I lost fat including my love handles which i hate! And now i am here to help you lose weight too! I am here to help you understand this concept.
So first things first as you know food is a primary necessity of our survival, without it we would not be alive. We all know that food contains a specific amount of calories. Calorie is basically the amount of energy in food.
Therefore the higher the calories in food the more energy it contains or the more energy dense it is. If you look at the nutrition facts on any food label or drink you buy, you can see the number of calories that food or drink contains.
At the end of the day after consuming your 3 meals or how much ever meals you consume , the amount of calories you consume is your total number of calories you consumed for the day.
Now your body also burns a certain amount of calories for the day. This means it burns a certain amount of energy for the day as we go about our daily activities. Even doing nothing for the day our body burns calories just for us staying alive! We just wouldn’t burn as much for the day. The more active we are during the day the more calories we burn.
So now that we got these covered I want you to read and understand this carefully. Let’s say today you burned 2500 calories at the end of the day and let’s say you consumed 3-4 meals that was equal to 3000 calories. Your body only needs 2500 calories to fuel itself because that’s the amount you burned for the day.
The only way to get this energy is through food ofcourse because food provides energy. Therefore there is an excess of 500 calories. The body currently has no use for this excess energy but does not get rid of it just in case the body might need it for any future occurrences. Therefore this energy gets stored and is converted to fat and is stored under our skin.
This is called a calorie surplus.This principle is used by gym goers who intent is to put on size. So imagine consumimg excess calories everyday consistently It is obvious that you will get fat and gain weight.
1 pound of bodyweight is equal to 3500 calories. So if you consume 3500 excess calories over time you will gain 1 pound of fat.
This is why fast foods such as KFC, McDonald’s ,Burger King and others cause weight gain because they are high energy or energy dense foods and consists of alot of calories.
So let’s say you burned 3000 calories and you only consumed 2500 total calories from food. Your body needs energy to fuel it but you only consumed 2500 calories so that means it needs energy from somewhere else.
The body therefore breaks down the fat and converts it into energy and this energy is used to provide the body with energy. Therefore your body fat has been broken down and used for energy. And that’s how you lose fat. This is called a calorie deficit and this is how gym goers lose fat.
People often think that they have to eat healthy or clean to lose fat and do tons of cardio. Although this is helpful you can eat the healthiest of food and still get fat. This is so because let’s say you consume 3000 calories of healthy food and you only burned 2500 calories, there is 500 calories of excess energy. Therefore it gets stored as fat !
Am i saying that it is not important to eat healthy? Ofcourse not ! I strongly encourage you to eat healthy and treat your body good. This was just used to explain the topic.
So therefore if you continuously put yourself in a calorie deficit and you burn a total of 3500 calories over time you will lose 1 pound of fat. So next time you say you lose 5 pounds of fat be proud because you just burned 17500 calories!
The body chooses places randomly to break down fat. So you might lose fat in other areas like your arm or your back first before you see results in your stomach. This is very important to know and one must know to be patient when losing fat.
TIPS AND TRICKS TO LOSE FAT
1. Beware of liquid calories. People often think that they get fat from the food they eat alone but remember drinks carry calories too. This also adds up to your total calories. My advice is to consume mainly water since it has 0 calories or if you drink tea or coffee refrain from adding sugar or milk. Coffee and tea contains little to n0 calories as well. Keep the beers to rare occasions.
2.Use cardio to your advantage. Cardiovascular exercise enables you to burn alot of calories so this can help you to burn extra calories especially on days when you know you have consumed too many calories. So if you consumed too many calories today hop on the treadmill or go for a run outside or even do jump ropes. Jump ropes are very good for burning calories and if you can do it I highly recommend you do it. Cardio is also great for your heart.
3. Consume more protein. Protein helps us to feel more full after eating and its great trick to help us to eat less and if we eat less that means less calories consumed.
4. Fill up your plate with mainly veggies. Vegetables are very low in calories and since it is low in calories we can eat alot of it and would not be consuming alot of calories. This also help us to feel more full after eating.
5. Eat slowly. Upon eating slowly the body releases hormones that tell the brain the we have eaten and this help us to eat less. The faster we eat the slower the hormones get produced in the stomach and we tend to eat more food. Also avoid distractions such as the television and phone when eating.
6. This is not really a tip but if you see Kcal (kilocalories) on the nutrition facts and not the word calories, Kilocalories and calories mean the same thing in this sense. So 50 kcal is equal to 50 calories. Also be aware of serving sizes. If the label say serving size 2 and the amount of calories is per serving, that means 50 calories is the serving size of 1 serving and not 2 of them.
TO CALCULATE YOUR DAILY CALORIES
To find out how much calories you burned for a day use this technique:
On a day that you are not very active, multiply your bodyweight by 14( bodyweight x 14 = calories burned on a non active day)
On a day that you are semiactive, multiply your bodyweight by 15 (bodyweight x 15 = calories burned on a semiactive day)
On a day that you are highly active, multiply your bodyweight by 16 (bodyweight x 16 = calories burned on a highly active day)
Therefore you would need to consume less calories than your daily calories to be in a calorie deficit and to lose fat.
I hope this helps everyone to understand the concept of fat loss and thank you for reading! Just remember to be patient when taking part in this, the fat loss will come but not overnight but if you use this principle in a matter of 4-5 weeks you can lose up to 8 to 10 pounds! Goodluck !