5 Steps For Fat Loss
5 Steps towards Fat loss:
Whenever we think of losing weight, you mean fat loss as weight loss could happen due to any reason and does not mean it will always be healthy. Loss of bone mass or muscle mass can drop pounds on a measuring scale but does not mean it is in fine fettle. Crash and fad diets usually target our water weight and muscle weight that cause weight loss but are not long-lasting and lower the body's strength.
Moreover, if we look closely, losing fat is not as hard as we think it is. There are many easy steps to follow by which we can lose weight in a healthy way and without losing our strength. In addition, nowadays, we have so many supplements present to support the body, retain muscle mass, help to stay in a calorie deficit, increase focus and elevate endurance. Let's go through the 5 basic points to lose fat and healthily stay in shape.
- Calorie deficit
A calorie deficit is something very common nowadays. It is the first thing we get to hear whenever we start the fat loss journey. If done in the right promotion, it is the most accurate way to lose fat without losing muscle mass.
In easier words, calorie deficit means utilization of energy taken from the food should be higher than the intake of energy taken from the food. It means if the energy requirement of a person is 2000kcal a day, but he takes 1800kcal a day; hence he is in a calorie deficit of 200kcal.
An individual can lose 1 pound by doing a deficit of 3500 calories. Hence, if a person tries to stay in a 500calorie deficit in a day, he can lose 1 pound in a week.
To stay in a calorie deficit, one can do many changes in a diet like adding green leafy vegetables in the very meal, increased water intake, optimal utilization of protein, or intake of low-calorie meal replacement supplements.
- Optimal fat & Protein intake
- Optimal intake of fat
Fats are considered bad for weight loss as fats provide the highest calories of all the macronutrients, i.e., 9 calories per gram. Individuals trying to lose fat immediately go off fats which is incorrect by all means. A lot of major human body structures are made from fats, so if we stop the intake of fat altogether, our body will have to bear the severe outcomes in the long run as our body requires fat for performing major functions in the body. The body cannot store fat without the intake of fat hence hinder many body functions.
Moreover, intake of fats improves insulin sensitivity that helps in weight loss. According to research conducted in Sweden, Substituting dietarily saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women by 9%.
Hence, intake of fats is necessary only change one should make to switch to healthy fats to help the body run smoothly and lessen the chances to collapse.
- Optimal intake of protein
An optimal intake of protein intake is necessary to maintain muscle mass. A protein-rich diet helps to increase the metabolic rate and makes your body lose fat efficiently. Protein also blocks excessive cravings and helps to stay in a calorie deficit. Protein supplements can help an individual take the appropriate amount of proteins required by the body.
- Water intake
Water is the most important element of life. An individual can survive without food for more than a month but cannot live without water for several days. Dehydration makes the body hold the water in the body hence, increasing the water weight. In addition, fat metabolism is done in the liver in the presence of water; hence, a dehydrated person cannot oxidize the fat accurately and struggles with the slow fat-burning process compared to a hydrated individual. An appropriate amount of water does not take you to feel unnecessary hunger pangs, and you eat when you feel hungry.
- Utilization of weights
A common misconception is that training with weights can make you bulky, but this is far from reality. Cardio helps you burn calories only during exercise, whereas weight training helps you lose weight even after the exercise session. In addition, it helps you get in shape, provides a tight, well-shaped body, and prevents you from loose skin during fat loss.
- Meal replacement supplements
Many meal supplement replacements are available in the market that helps you stay in a calorie deficit without making you have tasteless food. Snack bars and different desserts are available that can help you enjoy meals without the guilt. Supplements like Inspired Nutraceuticals Casein Custard, White Wolf Plant Protein Custard, Rule 1 Whey Cakes, Macro Mike Strawberry Cheesecake Protein Blondies, RX Protein Bar, BSC Low Carb Protein Bars, Macro Mike Chocolate Chip Banana Bread Mix, and much more are available in the market.
- Protein supplements
Sometimes it is hard to fulfill the protein requirement, especially when you are doing your weights regularly and need the appropriate amount of protein to maintain your muscle mass. Taking protein supplements right after your gym session help to have strong muscles and a lean body. A lot of protein supplements are available in the market. Still, a few highly recommended are CMBT Reload Wholefood Protein Powder, Rule 1 Isolate Protein Powder, Rule 1 Whey Protein Blend, Optimum Nutrition Gold Standard 100% Whey, Red Dragon Nutritionals Dragon Whey, EHP Labs Oxywhey, Magic Whey, and ATP Science NoWay Protein.
In addition to these protein supplements, vegan protein supplements are specially made for vegans as it is even harder for them to get their accurate protein levels. Supplements like Ghost Vegan Protein, White Wolf Natural Vegan Protein Blend, Switch Nutrition Protein Switch Vegan Protein, and White Wolf Natural Vegan Protein Blend are highly recommended for vegans during fat loss.
- Fat burners
Many fat burners increase the metabolize fats faster and convert the body into a fat-burning machine. Thermal Switch Fat Burner, RDN Fireball Fat Burner, Faction Labs Deficit Fat Burner, White Wolf Nutrition Fat Burner Concentrate, and Redcon 1 Double Tap Fat Burner are highly recommended.