Often wonder how to burn fat easy and make it last? So many question this and wish they knew the right answer! Well, I’ll give it to you! It’s usually when humans are in desperation with summer starting tomorrow. Lol. But the truth is, many of you are unfortunately chronic life long dieters which we shall change. Furthermore, the bridge between wanting and having your goal physique shouldn’t be like trying to find platform 9 3/4 to catch the Hogwarts express.
How to Burn Fat Easy
We have a sea of myths to obliterate with a few of them below.
Cut carbs out because insulin is making you fat.
Stop eating fat because, well, fat makes you fat.
And by the way, protein is poisonous, damages your liver. Oh and makes you fat.
Awkward, we’ve now nothing to eat as that includes every food group. Are we gonna stop drinking water now too, shrivel up and die? They’ll be telling us water is makign us fat next. So, we’ve only junk food left on the table…oh wait, junk food definitely makes us fat. Death it is!
Alright, there is obviously more merit to junk food making us fat but it totally depends on the context. For example, eat only junk but stay within your maintenance calories and you won’t gain body fat. But, your health profile, energy and recovery will worsen (as will your body composition unless protein is sufficient) as the food isn’t good quality. Regarding body fat, we’ll only gain fat body IF we consume more calories than maintains our weight whether that’s from junk or wholefoods.
How to Burn Fat Easy Requires no Pills or Potions
So many spend bags of cash on ‘magic’ pills and potions with the hope that that disobey the laws of thermodynamics! And somehow burn your fat for you without any effort required! Imagine that. But how popular are weight loss pills and fat burning powders (often sold by a network marketing mate you haven’t seen for decades) today. Then there’s the good old fasting books people like to re-invent, saying you can only eat at X hour.
Which of course results in weight loss because you’re only eating…once a day. There’s even some books asking you to not eat (or hardly) for days! The problem is, you start to forget your name. And soon enough you’re survival hungry and begin thinking about throwing a human onto a fire pit. So, the binge/wait for a full moon cycle until you eat again…isn’t advised. Hopefully you can sense my sarcasm. But the audacity of these people expecting people to buy a book that tells them to starve themselves. It BLOWS my mind. Also, you don’t have to starve yourself excessively to experience the benefits of intermittent fasting.
How to Burn Fat Easy and Drink Wine too
You’re ready to sign up now aren’t you! Granted, some people like to make their life miserable and go KETO (fats and protein only). But I say, how can you ever trust someone who doesn’t eat carbs? Because what is life without wine, popcorn and chocolate? So, as well as feeling fat why not add deprivation and depression to the party! It’s very safe to say, you don’t need to cut out carbs to burn fat.
Instead of all of the above myths, incorporate the 4 points below without any deprivation! But what about sugar? Yes you needn’t worry about that either just total calories per day! Because not one food can make you fat unless you eat more than your total daily energy expenditure (TDEE). Obviously, too much refined sugar isn’t great for health but you can eat as many fruits as you like. Consequently, knowledge means you can achieve your goals and simultaneously enjoy your food!
Sustainability is Key
To eat less and move more is indeed true, but it’s also extremely vague. And dropping body fat is anything but vague. Firstly, the best way to lose body fat is to ensure that your methods have sustainability at their core. Because without a sustainable schedule or targets you can’t persist for long enough to see results. Because an adhoc approach will fire off all the bodies mental and physical survival alarms. On top of this, keeping your results (once you get them) is impossible without education and habits in place.
Key Fundamentals for How to Burn Fat Easy
1. Calorie Deficit
Ensuring that you are in a calorie deficit is king! As, eating less than your body needs is what will then burn stored fat for fuel. A 500 calorie deficit achieves around one pound per week fat loss. And it’s this more moderate approach that’s easier to sustain, breeding vastly higher success. In addition, a 1,000 daily calorie deficit (harder to sustain) will drop you around two pounds per week. Moreover, these numbers are purely fat weight, not other compositions such as water or glycogen.
2. Lifting weights
Lifting weights 3-5 times weekly is the best thing you can do to both enhance your resting metabolic furnace and enhance your body shape. As the years progress you’ll boost your metabolism by 200-400 calories making it easier to maintain weight for the future. In addition, lifting weights when dieting prevents you from a flabbier, skinny fat look by protecting muscle tissue from being used as fuel and laying new tissue down.
3. Protein
Similarly to lifting weights, having 3-4 daily servings of protein allows your body to build and preserve more muscle. And not only is protein the most satiating macro nutrient. But our body will also burn 20-30 calories for every 100 consumed to simply digest it! So, a constant influx of protein throughout the day supports and protects your muscles. And guides your body to use body fat as the fuel source. Lastly, proteins are the building blocks of the body and contain amino acids that are vital to the repair and growth of all connective tissues, especially muscles!
4. Step Counts or General Movement Targets
Move wherever possible! A step goal, doing the garden or flying through housework all add to your daily calorie deficit! However, you can actually track step counts. Furthermore, when general movement is higher you can rely less on lowering calories from food, making you happier. In addition, this type of movement is so gentle on the body that it doesn’t require recovery. Therefore, doesn’t negatively impact your ability to push or energy levels to keep getting stronger in the gym. For example, lots of HITT training would make you very sore and this fatigue would cross over into your strength training. Because if we can’t keep getting stronger (due to fatigue/soreness), we can’t build muscle. And if we get weaker we may lose muscle! So, the general target is 10,000 steps per day and only increasing as and when fat loss stalls.
This is an interesting blog called How to Lose Body Fat in a Sustainable Way by Women’s Health. For the fellas, 95% of it still relates to you as fat loss is universal.
5. Accountability
School and being employed are two examples of being held accountable. Contrarily, when we pursue a fitness goal, it’s just us, unless you have a fitness coach. And on bad days or when we don’t have the adequate knowledge to tackle a plateau your coach is your guide and accountability. Thus, you focus on implementing without any hassle. That’s the fast track.
Now that you are armed with this knowledge you can save the cash you would normally spend on bottles of dust. And invest it elsewhere, like an online coach! We hope you learned something from this blog, here’s another one that could be of interest. It’s called Not Losing Weight and highlights why so many are unsuccessful.
Coaches,
Luke & Kate
