Losing body fat is simple, create an energy deficit!
An energy deficit or negative energy balance is expending more energy (calories) than we take in.
We can create this energy deficit energy through:
- Our metabolic rate (The amount of energy used to maintain all body functions)
- Physical activity
- Cutting amount of food eaten
- The Thermic Effect of Food-(The energy (calories) required to chew, digest and absorb food)
METABOLISM IS THE KEY TO EFFECTIVE LONG TERM BODY FAT REDUCTION!!!
Metabolism is the chemical processes that occur with in a living organism in order to sustain itself. The higher your metabolism the more effective your body is at burning calories, even at rest or when you are sleeping.
Don't we all want that?
Here are a few ways to increase your metabolism:
- Proper Nutrition
- Resistance Training
- Cardio Training
Eating & Nutritional Guidelines
General guidelines of a healthy, performance-enhancing lean body diet include:
1)Eating every 3-4 hours
2)Ideally each meal should contain a lean protein, healthy fats and a complex nutrient dense carb and vegetables
Examples of lean proteins: london broil, round eye, chicken breast, turkey breast, pink or atlantic salmon
Nutrient dense complex carbs provide energy as well as vitamins and minerals. Includes fruits, vegetables, starches and beans.
Examples: Apples, Pears, Berries, melons, Asparagus, Broccoli, Spinach, Kale,Tomato, Sweet Potato, Oatmeal, Brown Rice, quinoa, lentils, black and red beans.
3) Pre workout nutrition-ensure you fuel your body with fast digesting foods so you can last longer and work harder during your training session thus burn more calories leading you to a leaner body.
Examples of fast digesting foods: fruit, Gatorade or a half a bagel. Try to keep fat to a minimum around this time of the day, it will slow down digestion and negate the effects we're looking for.
Please don't think for a minute starving yourself before a workout will lose weight faster.
Doing this will give you the complete opposite effect, it will force your body to retain the fat!
Note: Consuming these fast digesting carbs durning any time other then immediately before a workout can set you up to store fat as well.
4)Ensure that 25-35% of your energy intake comes from fat.
The majority of your fat intake should come from monounsaturated (e.g., olive oil), and polyunsaturated fat (e.g. flax oil, salmon oil).
5)Drink only non-calorie containing drinks. Except rite before your training session.
Examples: water, green tea, black coffee
6)Eat mostly whole, non-processed foods
Don't eat anything that comes in a box.
Cutting calories too much can cause your metabolism to slow down!!!
Dieting in the traditional sense will cause your body to go into a survival mode, enabling the body to store more fat rather than ridding yourself of it. So as far as nutrition is concerned as long as you have a reasonable caloric intake there is no need to diet.
PART TWO OF THE SCIENCE OF FAT LOSS WILL BE POSTED SHORTLY!!!