If you are one of the millions that makes a commitment to lose weight as a new year's resolution. You probably did lots of research. What adds to weight gain and what helps you lose weight. Some way are debatable and some are just plain a risk for your health. As many may have realized. So today I am telling you the way to lose weight and gain muscle. So as the image says we will discuss fat loss as an effective way to be healthy.
1. Leave your scale
First thing to know is that your scale doesn't recognise the difference between fat and muscle. If you start exercising you will find you gain weight. Yes it may be distressing to many. But at the same time you will find you lose inches. Now that is the idea of weight loss isnt it?
2. Consider the amount of calories you take in
Our bodies are created wonderful. But if you don't know what you doing you can actually kick in starvation mode if you cut calories completely. It is a survival mechanism that we are created with. So losing inches will become more difficult. The secret is to consider smaller amounts of calories. Meaning smaller portions and you will find your body will burn those unwanted fats at a increased rate.
3. Smaller portions matter
As mentioned before considering smaller portions (6) instead of 2 or 3 big meals is another way to lose weight. This way your body will be able to give the much needed nutrients where it is needed while at the same time you will lose those inches.
4. Eat more healthy fats
I can hear some thinking but the idea is to lose fat why should we now eat fats. Doesnt that mean we will gain more weight? No when you consider good fats actually helps you to lose weight. No it doesnt mean I just told you to go out and have junk foods. As said consider healthy fats. Such as olive oil, egg yolks and especially fats that is rich in omega 3 fatty acids. Better explained as polyunsaturated fats and monounsaturated fats.
5. Protein intake matters
If you increase your protein intake you will help your body to increase its metabolic rate. So you maintain muscle while losing fat. Actually by increasing your protein intake you will discover your body will burn more calories.
6. Remember to cut down on carbohydrates
The one thing everyone will agree on is that limiting carbohydrates matter when you want to lose weight and gain muscle. The best type of carbohydrates should be from vegetables and oatmeal. While it is vital to limit sugar and starches. It is advised that you should eat carbohydrates in the morning and close to the time you will be exercising.
7. High intensity exercise
You had to know this one would be added as a successful way to lose fat and gain muscle. It is very important to remember warm up exercises. If you know that you aren't really the exercising type and you not in the best shape for high intensity exercise then consider a low intensity exercise or cardio exercises. You can consult your doctor or physician before doing this.
8. Weight training
If you consider resistance training you will discover it helps lose body fat in a variety of ways. It is also a safe way to ensure that you lose fats instead of muscle. If it happened it would mean your metabolic rate would slow down and your efforts will become much more difficult to gain muscle while losing fat.
These are just a few ways that will help you lose fat while at the same time gain muscle. It will take commitment and effort from you. But only you will feel good with the results when you see the difference. So as the new year is closing in on us. Why not make a healthy body and life your goal? Your body will be thanking you for it. Remember the secret to weight loss actually means losing body fat.
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