Top 10 Fat Loss Tips To Help You Lose Fat Faster!
Today I’m going to discuss the top 10 fat loss tips that will help you lose fat and not your muscle. Losing fat instead of weight (muscle) really make you feel confident and by doing that you are also moving towards your long life..!!
Hey, everyone, I hope everyone is having a great fat loss or muscle building journey.
Well, today’s topic is about why aren’t you losing weight. This question is asked by many people often.
They say they are on a diet, they do cardio, they do weight training, however, they don’t lose weight or rather fat.
I will be discussing some of the problems and their solutions on how to lose weight easily.
Weight loss journey as people think is not a straight line. it is an up and down and sometimes a straight journey.
Think for yourself that if you go into a calorie deficit and your target to lose 2 pounds per week then you need to reduce 7000 calories per week from your diet.(1 pound = 3500 calories) & you can lose 2 pounds every week.
This is not the actual case because if you keep on losing 2 pounds of fat every week then you will die as soon as you reach 0 % body fat as fats required for survival.
So your body has different kinds of mechanisms to slow down your rate of fat loss like your metabolism slows down, your cortisol levels skyrocket & much more.
So here are some fat loss tips that you can instantly help you lose weight:
- Newbie gains:
By talking about newbie gains I mean when a person starts working out the first time or starts doing strength training then he will gain some muscle while losing some fat. This is possible even if the person in a calorie deficit. The reason is that muscle is more dense than fat.
A newbie can build up to 25 pounds of muscle in his first year while losing and this process is known as body recomposition.
So if you are in this state where your weighing scale is going up but you can visually see that you have lost fat then that’s a great state to be in.
- Long duration and high-frequency cardio:
Doing long duration low-intensity cardio can cause you to lose muscle and lower your testosterone levels. It can help you aid to weight loss, however, performing cardio for an hour every day can backfire. It starts playing with your muscle gains and starts to raise your cortisol levels.
Instead of doing low-intensity steady state cardio starts doing high-intensity interval cardio for 3 times a week for 10 minutes and you will see a drastic change in your body composition. You will start losing fat and preserve muscle.
Also, try taking at least 5 grams of BCAA before doing this intense cardio which will help you preserve muscle.
- Water retention due to cortisol:
When you start dieting and go into calorie deficit you start running into problems related to water retention. This problem is because when you diet for a longer time your cortisol level starts to increase and your testosterone starts decreasing. The main reason for water retention is cortisol. Cortisol is a stress hormone that your body releases to slow down your fat loss journey.
- Water retention due to an imbalance in sodium potassium intake:
Yes you heard me right your daily sodium intake is also responsible for you to hold water and the scale shows that you haven’t lost any weight. Actually, you might be losing fat but due to water retention, your weight won’t deviate. The reason for this is sodium. According to nutrition experts, your daily sodium intake should not be more than 3000 mg per day, however, in the western diets, the daily sodium intake is upwards of 10000 mg every day which is very high. Sodium causes your cells to hold water. However eating that much amount of potassium can eliminate the water that is stored in your cells.
So eat foods that are also rich in potassium such as bananas or you can take potassium tablets to help you lose weight.
- Low fat intake:
Another factor that is responsible for reducing your fat loss rate is lower fat intake. You should understand that you need to have at least 20% of fat in your diet because testosterone is made from cholesterol and cholesterol is made from fat. So if you neglect eating fat then your testosterone levels will start decreasing and cortisol will start increasing causing you to hold water and creating an imbalance in the production of different hormones.
If you eat fat than you should only focus on eating polyunsaturated fats that are rich in omega 3 that increase the amount of good cholesterol HDL that will indirectly increase your testosterone levels.
- Cheat days:
Having cheat days is a bad idea instead focus on high-quality carbs that give lower glycemic load. When you diet strictly and you create a good calorie deficit on weekdays but go ham on weekends this can move your diet into a calorie surplus. This can destroy a lot of hard work that you had put in the gym and nutrition can go in vain.
So even if you want to eat something that tastes good then have it once a week but not for the whole day. And I would say that, eat foods which you like and are full of carbs and less fat because carbs will provide great glycogen which will help you push heavy weights in the gym and preserve muscle.
- Improper weight training:
Most of the time when you ask someone that you want to lose weight then he would definitely reply that you need to do high rep stuff to get ripped. Doing bodybuilding splits for high reps will not help you lose fat faster. The reason is you will not to able to burn that much amount of calories that you can burn with help of strength training.
Doing low reps with heavy weights will not only help you burn more calories but will also help you preserve muscle which cannot be possible if you follow bodybuilding split routines.
Focus on compound weight lifting only if you want to lose fat easily. Another benefit of strength training is the afterburn effect where your body continuously burns calories after an intense workout for up to 48 hours.
- Reducing calories below your BMR requirement:
This is another problem that many people create for themselves by reducing their calories below their BMR which causes their body to go into starvation mode. This mode is very dangerous as it manipulates your brain into thinking that it’s gonna die and your body starts storing fat instead of burning it from the foods you eat if your calorie intake is very low.
So simply eat 20 % less below your TDEE and remain patient and you will start seeing results.
- Sleep at least for 7-8 hours daily:
The most important issue that one faces is the sleeping patterns that lower the rate of fat loss. This is because when you are in a deep sleep then only your body releases testosterone in the highest amounts which aid in fat loss and muscle building. People neglect sleep and stay up late and only take 5-6 hours of sleep which causes your body to release more cortisol that is catabolic and will slower the rate of fat loss and you might lose hope to lose fat.
People neglect sleep and stay up late and only take 5-6 hours of sleep which causes your body to release more cortisol that is catabolic and will slower the rate of fat loss and you might lose hope to lose fat.
- Drink plenty of water:
Staying hydrated is the key for optimal performance and it also helps in fat loss. If you drink plenty of water then your body will get signals from your brains to reject excess water so that you won’t retain any water. During your workouts, if you stay hydrated then your performance will improve too which will help you to push heavy weights and make your workouts more energetic and fun.
These were just some few reasons that why people aren’t able to lose fat. so remember that patience is the key if you want to lose fat and stay fit for a long time.
Well, this is it for this blog post. I hope all the doubts regarding fat loss are now cleared and are ready to tackle each and every problem that you might be facing in your fat loss journey.
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