Reducing body fat properly can be a bit tricky. Personally, I struggled for years with body fat and weight loss.
It seemed like everyone around me had no struggles with weight. They ate whatever they wanted and looked amazing. Meanwhile, everything I put in my mouth seemed to make me fatter.
I blamed it on having a slow metabolism but in reality, it was what and when I ate. When I abruptly changed my diet to a whole foods diet, my body fat plummeted.
People around me marveled at my transformation. I was able to keep off my lost weight. You too can lose weight and have less body fat.
You can do this without subscribing to a particular diet. The best recipe for a lean, muscular body is for you to create a whole foods diet with foods that you love eating.
When you create a diet that you love, there is less chance that you will fail. Use popular diets as a framework. You won’t fluctuate in body fat and soon your muscles will start to pop.
The Diet You Create is for the Long Term
As with any new endeavor, you should look at the long game closely. Make sure that you have realistic goals that will serve you well into the future.
You will see immediate results when you create your whole foods diet. Use this rapid fat loss as motivation to keep on track. You will have challenging moments. It helps to look back to see how far you have come.
Below is a calculator to help formulate your goals.
Body Fat Calculator & Body Fat Percentage Calculator
When you eat a whole foods diet, it is much easier to manage caloric intake. Whole foods are lower in calories and eating at a slight deficit is easy to achieve.
Eating at a deficit will prove challenging if you don’t have proper nutrition. Minimize going back to bad habits that promote weight gain by focusing on your macro and micronutrient intake.
You will experience cravings and setbacks if your diet is filled with sugary carb-laden foods.
If your diet needs work, focus on that first. You still will see amazing result. Once you have mastered eating well, then you can focus on reducing body fat.
Fasting Daily Promotes Efficient Body Fat Loss
Once you are eating a great whole foods diet, implementing a fasting protocol will help you lose body fat more rapidly.
One pound of fat has 3,500 calories ready to supply you with energy. There is no need to worry about starvation if you are looking to lose body fat.
The best way to start fasting is to simply delay your first meal by a few hours. If you stop eating at 8 pm the night before and start eating at 12 pm the next day, you will have fasted for 16 hours.
This is commonly known as the 16:8 fasting protocol or the Leangains method.
By delaying your first meal you permit your body to stay in a fat burning state.
Your body will always burn glucose before burning fat. Not eating will keep your body burning fat longer.
Over time this compounds resulting in you having rapid body fat loss. The best thing is that it takes little effort on your part once you get used to fasting for the first part your day.
In addition to more rapid fat loss, fasting also helps you:
- Have more focus and energy.
- Create more time.
- Reduce your appetite because of more stable blood sugar.
- Build more muscle because the human growth hormone won’t be impeded by the release of glucose.
The Ultimate Beginners Guide to Intermittent Fasting will help you start fasting properly and speed up your body fat loss goals.
HIIT Accelerates Your Fat Loss Goals
In addition to fasting daily, HIIT (high intensity interval training) will help you to lose body fat properly.
Studies have shown amazing results with HIIT and fat loss.
In one study that looked at overweight young males found that with three 20 minute HIIT sessions per week for 12 weeks lost on average 4.4 pounds of body fat without dietary changes.
This is huge! Imagine how the results would look with dietary changes. The study also found a 17% reduction of visceral fat (fat around organs).
To accelerate body fat loss you can use HIIT to your advantage.Examples of HIIT include:
- Spin Class
- Boot Camp
- Jump Rope
Combining a great diet, fasting daily and HIIT will provide you with long-lasting fat loss. Losing between .5 to 1% of body fat per month is a good guideline to follow. The more body fat you have, the more you will lose per month.
Once you get to the 15% range and below fat loss will slow. This is a good thing because you will learn how to maintain your lost fat through constantly improving your lifestyle habits over time.
Keep a marathon mentality and you will enjoy your fat loss journey.
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- The effect of high-intensity intermittent exercise on body composition of overweight young males.Heydari M, Freund J, Boutcher SH.J Obes. 2012;2012:480467. doi: 10.1155/2012/480467. Epub 2012 Jun 6.PMID:22720138