Don’t starve yourself
Do your friends tell you that you have to basically starve yourself in order to lose weight? Sure, creating a calorie deficit is an important part of weight loss, and there are many ways to lose weight fast. But this approach has never resulted with any long-lasting changes and it will only make you hungry and unhappy, until you can’t take it anymore and end up overeating. We can assure you that eating as less as you can won’t give you the results you desire.
On the contrary, it will only slow down your metabolic rate and cause your body to burn fewer calories as an attempt to preserve its precious fuel sources. So, the real trick is in reducing your appetite and creating a slight caloric deficit and improving your metabolism at the same time. How? It’s very simple actually – all you need to do is to make a few dietary adjustments by including more filling, nutrient-dense unprocessed foods in your diet and drink more water.
Build your diet around high quality sources of protein such as lean meats, fish and eggs, eat more fresh veggies and fruits that provide plenty of belly-filling fiber with every meal and consume an adequate amount of healthy fats on a daily basis. There are plenty of weight loss-friendly foods that you can choose to keep you satisfied without adding any inches around your waist.
Also, keep in mind that the exact number of calories you need to consume depends heavily on your body composition, the type and amount of physical activity. However, by obsessively counting calories you will only create additional anxiety and elevate the production of stress hormones in your body, resulting with greater fat storage instead of losing more weight.
Stress hormones are directly linked to the process of storing fat, particularly around the waist, and are also partially responsible for junk food cravings. So instead of emphasizing the number of calories, aim to eat a healthier, low-carb, high-protein diet that will keep hunger away and allow your body to burn fat more efficiently. Multiple studies have shown that increasing protein intake will increase your metabolism and maintain your muscle mass. Additionally, your body naturally burns more calories in the process of breaking down protein than when breaking down either fats or carbs.
Another thing you can do is to include periods of fasting in your eating pattern. In general, it takes about 6-8 hours for the body to metabolize all glycogen stores and then shift to burning fat. This means that if you are replenishing your glycogen stores by eating throughout the day, your body is less likely to use your fat stores as fuel. So instead of eating anytime you feel like it, eat all of your food for the day within a 10-12 period of time and fast for the rest of the day.
This way, your body will be forced to burn fat during the time you are not eating. This eating pattern, called intermittent fasting, has given miraculous results for many people, but only when the fasting periods don’t last longer than 16 hours. If you fast for longer than that, the balance of cortisol and reproductive hormones can get disrupted and your efforts will eventually backfire. But if you do it right, short periods of fasting can really enhance your fat loss by sparking up your metabolism and get you closer to the lean body of your dreams.
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