Permanent Fat/Weight Loss - 8 Techniques
1. Change your Eating Habits
To lose fat permanently and going on quick-fix diets, change your eating habits instead. Dieting is a defective method because it is temporary. Having this type of attitude sets you up for failure even before you begin your diet. You do not lose fat permanent by restricting your calorie intake. You can only achieve permanent fat loss by adopting new exercise and nutrition habits for the rest of your life.
2. Build up and Tone your Muscles
Muscles burn fat. The more toned muscles you have, the more calories you burn even while resting. The best way to burn more calories and lose body fat is to gain more muscle.
3. Induce Calorie Deficits
Induce calorie deficits by engaging in sustained activity, decreasing calorie intake or a combination of both. The best way to bring about fat loss is to decrease your calories just a little while at the same time increasing your physical activity.
4. Do Simple Exercise Instead of Dieting
A successful and more permanent way to induce calorie deficit is to increase the amount of calories you burn though exercise.
Burning off calories is the superior method of losing fat. The most effective fat and weight loss program is to eat more of the right foods and exercise to burn the excess fat.
5. Determine your Minimum Calorie Requirements
This guarantees that you will not trigger the body’s natural starvation mode response and you will not inadvertently slow down your metabolic rate. The American College of Sports Medicine (ACSN) recommends 1200 calories as the minimal daily calorie level for women and 1800 for men. They also suggest a maximum deficit of 1000 calories below maintenance. Following the ACSM recommendation, the maximum calorie deficit for women would be 240 calories with a minimum calorie requirement of 960 (1200 less 240) calories per day.
6. Eat Frequently BUT Never Skip Meals
Eat approximately every three hours. Make sure you establish meal times and follow them strictly. Eat smaller portions (rather than eating less frequently but of greater quantity) frequently so that you can eat less without starving yourself.
7. Do not Keep Your Calorie Intake Constant
Eating more frequently makes the body automatically burn more calories. Raising and lowering your calorie intake regularly results into a more effective calorie burning procedure for the body.
8. Lose Weight Gradually
Lose weight gradually through a combination of exercise and healthy eating rather than severe calorie restriction.
The recommended maximum weight loss rate is two pounds weekly, the universally accepted standard guideline for safe weight loss. Although you can lose more than two pounds a week, it is highly unlikely that you can lose more than two pounds of fat per week. A loss of more than two pounds per week will result to muscle loss.
If you lose weight slowly and gradually, it becomes easier to keep the fat off. It’s better to lose only one pound of fat weekly than is to lose two pounds weekly with one pound from muscle and one pound from fat.
It may take a long time but it is one of the keys to permanent fat loss. For most individuals, losing more than two pounds per week actually means they should eat more and that you are actually losing muscle as well!