Fat Loss Tips

Fat loss tips and the diet

Fat loss tips for a healthy diet starts with the negative influence of the more popular dietary habits that inevitably leads to fat storage within the body. One of the biggest culprits of obesity in the west is the excess of a habitual consumption of alcohol. Alcohol acts as a prohibitory on the bloodstream and the liver so that it reduces the livers ability to metabolise fat effectively. Alcohol also leads to muscle loss, which then lowers the metabolic rate and further increases the body's ability to store fat. Another reason for the increase in obesity is the high consumption of sugar. Unfortunately, people often assume sugar is only found in things like sweets and chocolates, however it is in almost every ready-made meal and commercial drink that is sold in the market. Even certain brands of natural low fat yoghurts contain high amount of sugar, which is ironic as the low fat foods are sold with the purpose of helping people to lose weight! It is important to realise that sugar promotes obesity and it is this hidden sugar within our foods that is one reason for the obesity epidemic within the west. This is one reason why it is vital to any weight loss program to give up ready-made meals or to eat out, as even when they are advertised as low fat, they tend to be high in sugar (for example, most sauces that are used as food dressings are full of refined sugar). Commercial drinks and fruit juices are also full of sugar, and can sometimes contain as much sugar as a large bar of chocolate. Fruits contain a natural form of sugar known as fructose, which when consumed in large amount can lead to obesity. It is important eat fresh fruits rather than the juice, as a lot more of the same fruits is used to make a juiced glass of the same fruit, and thereby an increased consumption of sugar. In conclusion, the most important dietary fat loss tip is to drastically reduce the consumption of alcoholic drinks, as well as any food or drink that contain sugar.

Other dietary tips for weight loss include eating habits that naturally increase the metabolic rate. By increasing the metabolic rate, the body will burn more calories than it would normally, and therefore reduce the chances of the excess calories being stored as body fat. One way to increase the metabolic rate is to eat little and often. One of the biggest myths associated with fat loss is that it has to be done through starvation. All starvation does is to trigger the Fight-and-Flight mechanism within the body, and as a result reduce the body's metabolic rate, as well as the release of a fat storage promoting hormone known as Cortisol. This takes place to protect the body from starvation and to ensure the vital organs are able to continue to function normally. When the body receives a steady flow of energy through consumption of food, the metabolic rate is raised as the body recognises that there will be a steady flow of energy to sustain its functionality and that there is no need to store energy, which is done as fat. This however does not mean to imply that a person should eat a lot of large meals through out the day as the excess calories are always stored as fat. Ideally, a person should aim to eat about 200-300 calories every three hours.

The type of food consumed also naturally effects weight loss. Not all foods contain the same amount of calories and as such certain foods are more likely to lead to obesity if consumed in large quantities. For example, fat is the most calorie dense food group, followed by carbohydrate. However, despite some misinformed beliefs, this does not mean that all fats and carbohydrates should be avoided. Lets put some facts out about the dangers of a low carbohydrate diet. Carbohydrate is one of the most essential food groups, as it is the primary fuel source for the body's energy system. A low carbohydrate diet will undoubtedly lead to weight loss, however the consequences are far more serious and can even lead to heart attack. For this reason, almost every heart organisation, including UK, USA and Australia, in the world has published warnings against following a low carbohydrate diet. Equally, an extremely low fat diet is also dangerous. Not all fats are considered to be bad, as there are fats that are actually essential to the healthy functioning of the body. Certain essential vitamins are only absorbed in the body if fat is present. It is healthy to ensure the body receives the right amount of essential fats, as long as it is in moderation.

Another very useful fat loss tip is to recognise what triggers the sensation of hunger in the body. When food is consumed, the blood insulin level rises, but over time this level will eventually drop, and the body triggers feeling of hunger. However, the rate at which the blood insulin level drops depends on the type of food consumed. Therefore certain foods will make a person feel hungry at a slower rate. As a general rule, any food that promotes a rapid rise in the blood insulin levels, will inevitably also equally lead to its sharp drop. The foods are therefore categorised according to their Glycemic Index (GI), which is a way of showing how quickly a food raises the blood insulin levels. The higher the Glycemic Index (GI), the faster a food raises the blood insulin levels. Therefore it is recommended that a low Glycemic Index (GI) food should be consumed in order to reduce the sensation of hunger through out the day and therefore reducing the amount of calories consumed.

Fat loss tips for exercise

The fat loss tips for exercise are not as straightforward as people may assume. As with weight loss diets, the weight loss exercise programs are also shrouded by myths and misinformation. Weight loss is not about going out and running on the road till it hurts, but rather exercising in such a way that promotes a sustainable fat loss. When a person exercises in such a way that the Aerobic Energy System is used, then the body uses stored fat as fuel, where as when the exercise intensifies and the heart rate reaches a certain level, then the An-aerobic Energy System is then used. The problem with the An-aerobic Energy System is that it does not use stored fat as fuel but rather Glycogen instead. It is for this reason that after a high intensity exercise, a person tends to crave sugar and sweets, which is the body's way of replenishing the Glycogen stores. In addition to this, high intensity exercise can also be highly dangerous to an obese person due to the potential excessive strain placed on the heart, as well as the joints. It is also important to know when to exercise. Exercising prior to a meal will raise the metabolic rate so that the food consumed is less likely to be stored as fat. In addition to the usual cardiovascular exercises, such as walking and swimming, it is also recommended that a weight training routine is introduced into the weight loss exercise program, as an increase in the muscle mass raises the metabolic rate.