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Lean body is an obsession of today’s world. So question is whether fat is really bad. If we think in the perspective of appearance, fat looks bad. No matter what is your age, gender or ethnicity, excessive fat looks bad. If we take the health perspective, again fat is bad for health. There are no known benefits of having excess fat while there are numerous drawbacks. Here is a three-step approach to understand and implement a lifestyle to make you lose fat and live healthy for whole of your life.
1. Diet - Monitor Your Calories:
When I say to monitor your calories, I mean monitor your caloric intake and expenditure. The end result is called caloric balance. If you want to lose fat than you should create a caloric deficiency so that your body can meet its energy needs by burning body fat and you can achieve your goal of losing it. To achieve the goal of caloric deficient diet, you must need to know the caloric need of your body and then know about the caloric value of diet you are eating. There are some general guidelines about “Daily Caloric Values” but remember that these are just rough guidelines. To have a better picture about your daily caloric needs, read my article “Know Your BMR and Daily Caloric Needs to Look Smart and Stay Healthy".
2. Boost your metabolism:
Here I am going to tell you that why many dieters fail to obtain desired results despite strict diet and effort. When you cut down your caloric intake, your body interprets it as scarcity of food and slows down your metabolic rate as soon as possible. And slowing metabolic rate means that now your body is consuming fewer calories than before. By this approach, it will take ages to achieve your fat loss goal.
Fortunately, we have a solution to this problem. The key to increase metabolism is physical activity. Exercise not only consumes calories but also increases metabolism of your body. So the end result is adequate caloric deficiency to lose fat and better overall health. For details about boosting metabolism, read my article “Boost Your Metabolism for Smart and Healthy Life”.
3. Eat Clean and more Natural Foods
Eating clean food helps you to lose fat. Processed and refined foods tend to induce sugar-insulin cycle, which is an obstacle for achieving fat loss goals and staying healthy. When we eat processed food (white sugar and white flour for example), it causes our sugar levels to increase rapidly. In response to this increase, our body releases insulin that converts this excess sugar in our blood stream (which our body cannot use at the moment) to fat. This phenomenon is not only bad for our goal of losing fat but also creates other negative health effects.
One other negative impact of consuming junk food is that these foods are usually very high in calories but lack other nutrients. This phenomenon is called empty calories (white sugar and alcohol are classic examples of empty calories). When you will try to eat clean, you will realize that there is a
world of options to choose from, tasty and healthy. If you are tempted to eat junk food or empty calories (due to longstanding habits), you can occasionally eat these but within the limits of your daily caloric intake goal. To know more about how to eat clean and its benefits, read my article “Eat Clean – Stay Healthy”
This is all for now. I hope if you follow these very simple guidelines, you can lose fat and live healthy and happy without being disappointed as a lazy guy.
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