5 Fool Proof Tips to Help You Lose Body Fat Fast (and Why They Work)

Everyone wants to look good, be healthy and be at ease with themselves. One of the best ways to do this is to reduce your body fat and thus improve his own image. The problem is that there is much misinformation on the Internet about it.

I want to give you some ideas and tips on what is scientifically true and I've used in my own experience with the diet. I lost 13 pounds in just five weeks with the principles of this Article. My waist has gone 34-31 inch and a half and a reduction of around 7% body fat.

So here are my top tips that are guaranteed to help you lose fat fast.

1. Eating fewer calories than you burn

Perhaps the most important factor in determining the success to lose fat and get the body you want. This is so ridiculously simple, it is incomprehensible how little coverage you get and how some people seem to believe. However, eating fewer calories than you burn in a given day to work. This is basic biology.

Let your body burns 1800 calories a day to operate. This is known as your BMR or basal metabolic rate. What this means is that any existing, all living and breathing will cause your body to burn this amount of calories each day.

Now let's add to this number, the amount of calories you burn each day physical activity. This includes the type of work you do and if you do any exercise. For the purposes of this example, let's say the number is 400 calories. Adding this to 1800 give a maintenance level (total daily energy expenditure) of 2,200 calories.

It seems obvious now that if you were to eat less than 2,200 calories, lose weight, eat more than that and you will gain weight and eat almost the same and will remain the same weight.

The amount accepted for healthy fat loss is to eat 500 calories less than your daily maintenance level. So in the previous issue, if you eat 1,700 calories per day, you should see a steady decrease in body fat.

To calculate your BMR and maintenance level Just follow this formula;

BMR = 66 + (13.7 x weight in pounds) + (5 x height in cm) - (6.8 x age in years)

Remarks:

1 inch = 2.54 cm.

1 kg = 2.2 lbs.

Example BMR

You have 25

You are 6 feet tall

It weighs 220 pounds

Its BMR is 66 + (1 370) + (914) - (170) = 2.180 calories

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise

Calorie Calculation = BMR x 1.2

- If you are lightly active (exercise / sport light 1-3 days / week)

Calorie Calculation = BMR x 1.375

- If you are moderately active (exercise / sports 3-5 days moderate / week)

Calorie Calculation = BMR x 1.55

- If you are very active = BMR x 1.725 (exercise / sports 6-7 days hard / week)

Calorie Calculation = BMR x 1.725

- If you are extra active (very hard exercise every day / sports and physical job or 2x training day)

Calorie Calculation = BMR x 1.9

Example total calories

If you are lightly active, multiply your BMR (2180) by 1.375 = 2.997

Your total daily calorie need is 2,997 calories.

This is the total number of calories you need to maintain your current weight.

So subtract 500 calories from your final number and fat loss is 100% guaranteed.

Two. Diet vs. cardio, there is only one winner

It is easy to be fooled by the idea that to lose fat you need to break the ass on the machine. Obviously cardio has many health benefits and I'm certainly not saying that you should not do, but in terms of fat loss, I mean that's always second to your diet.

You can run until your feet explode but if your diet is crap, then always go two steps forward and one step back. You've heard the old saying "you are what you eat", well, to some extent, this is true. What you eat and go to the previous example, the amount you eat will have a greater influence on the results of doing cardio and neglect their diet.

Think of it this way. You spend an hour in the gym on the treadmill to burn 500 calories, and feels very proud of you. Why not work for an hour is a damn hard work. The problem is, you can cancel the 500 calories for not paying attention to your diet. A chocolate bar or a couple of glasses of wine is all it takes to put those calories running.

If you are not 100% over your diet, it is easy to fall into the mindset of "one will not hurt, I bust my ass in the gym today, and" I won ".

Doing cardio will help you lose fat, but you must always remember that you need to have your diet under control first. This is the absolute minimum. Without that you begin to wonder why you do not see the results you expect.

Three. Beware this insulin spike

Insulin is an important hormone in the body. It is in a higher level after eating and when you are a low level of fasting. The simplest explanation ... Insulin is used to store nutrients in the foods you eat.

The reason that you should be aware that this is due to the high levels of insulin will cause your body to store fat. In fact, if insulin levels are too high, then no matter what you do, your body will not even start burning fat.

It is fairly easy to maintain low and stable levels of insulin, all you have to do is keep carbs and sugar to a minimum.

One sure way to manipulate your body and increase your fat loss is to make sure not to mix carbohydrates and fats in the same meal. So that means you can eat carbohydrates and proteins together, proteins and fats as well.

A good example of carbohydrates and proteins in food is rice and chicken.

A good example of a protein and fat meal is chicken and egg mayonnaise carbohydrates.

April. Training before your first meal of the day

The absolute best time of day to do your workout before breakfast. The main reason for this is that you just spent the last 8 or more hours of sleep and was probably a good 10 or more hours since the last meal. His body is now in a state of fasting, when glycogen levels are low.

This helps us burn fat, and from the beginning of your workout, the body uses a greater proportion of fat as the main energy source.

Another good reason is that it will give your metabolism a boost. You do not just stop burning calories when you stop training. Depending on the intensity, you can keep burning calories for several hours afterwards. One session of high intensity training, the kind where you sweat buckets and you're out of breath keep your body in a state of burning fat for up to 12 hours.

It is very important that you should do this, make sure you get fluids inside beforehand. It is very likely that you will be dehydrated when you wake up, even if you feel well.

May. Ignore the scale and the mirror

This trick is very rare, but I think it is very beneficial for you. The scales and the mirror are completely, you can cheat.

It's very addictive to monitor your progress daily, especially when you start to see results. However, this can completely distort the way you see your progress.

Balance

Let's talk about the first balance. Your weight can and will fluctuate daily. There are several reasons for this, such as water retention, the amount you have eaten recently, even different scales give very different results. What you need to do is weigh every week, for example, on a Monday morning when you wake up. Always use the same scales, digital if possible and do not forget the fact that he lost a few kilos, does not always mean it was big. It could be water weight that you will lose some weight fat water before it really starts to fall.

Mirror

Now, for the mirror. Our eyes deceive us every day without realizing it all, as you can imagine, could wreak havoc on our self-perception. Sometimes we only see what we want to see. How many times have you looked at yourself wearing a particular item of clothing and thought she looked fat in it, but a few days if it looked good. It is common and each person thinks of these things from time to time.

Not to mention variables such as lighting, time of day, the distance from the mirror. Produces such different results and are not a reliable indicator of progress.


What can you do?

Well, the tape is probably the most accurate way to measure your progress. Simply measure your stomach around the navel, hips around the maximum protrusion of the buttocks and thighs around much. Once the above, do not do every day, but once a week is fine and certainly will notice the steps get smaller.