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Thursday, July 19, 2012

How to Burn Fat the Right Way

Have you ever tried to lose weight, but failed? Here, I present a free guide on how to do it right, and furthermore, how to keep the weight off for good. It involves a simple process of adjusting your diet slightly and adjusting your exercise level slightly. The techniques herein have been tested and work and they are based on principles in the nutritional sciences.

There is the saying that "You are what you eat." This will form the platform by which we discuss the principles of fat loss through diet. Our goal here is to build as much lean muscle as possible, while burning fat as quickly as we can. You won't see results right away, but you will see results, and over time, the change from when you first began will prove to be quite dramatic. First off, there is a simple concept in nutrition where the macronutrient composition of what you eat will have a bearing on the composition of your body. Macronutrients refer to the protein, carbohydrates, and fats in our food. Our bodies are derived from our Homo sapien ancestors from prehistoric ages. What this means is that our bodies have cravings for fatty foods and foods that are rich in sugar (a 1:1 mixture of glucose and fructose). This innate attraction to these food items had kept our ancestors alive, but in our age of abundance, this same characteristic will contribute to heart disease, obsesity, and the onset of diabetes.

How can we use this knowledge to our advantage? We get such cravings for fatty foods and sugary foods like french fries, hamburgers, cakes, pies, and sugary sodas, but we can also control them as well. All you have to do is moderate your intake of such foods. One way of doing this is using an online nutritional calculator to calculate what your current intake levels are. The way you do this is for one week, make a food diary of what you eat and in what portions each day. Thereafter, you will have an idea of how much of each macronutrient you are eating. All you have to do is reduce the amount of carbohydrates and fats that you are eating so that you get a pie chart that is balanced having the protein portion attributed to 40% of your food intake, while 30% comes from fat and 30% comes from carbohydrates. That is the first step.

The second step involves looking at how many Calories it is that you consume on a daily basis. During that week when you ate as you normally would, except that you tracked your intake, you would get an amount of Calories that you consumed each day. Take the amounts for each day, add them up, then divide them by 7 to get your daily average. Afterwards, you would begin tracking your diet again, however, your goal is simple and straightforward: eat 50 Calories less of food each day and do so for an entire month. This may mean eating one less Oreo cookie, it's that simple and easy. A month afterwards, you can reduce the amount by an additional 50 Calories a day. You would continue for another month after that reducing your intake by an additional 50 Calories, and then one more month after that by an additional 50 Calories for four months total.

The other thing that you should be mindful of is that sometimes you will get cravings for fatty foods or sugary foods. You can set aside one day a week, where you can have one large snack with sugary foods or fatty foods. This will happen once a week only and for one snack meal. This means that the caloric intake for that one "cheat day" must not exceed 150% the amount of what you normally eat each day (while on that 50 Calories less/day diet). So, if you were consuming 2200 Calories each day, on that one cheat day, you could not allow yourself to eat more than 3300 Calories. For the remaining 6 days of the week, you cannot exceed 2200 Calories. This will help you keep your appetite in check and your cravings in order. You will continue this long-term and the weight will come off quite readily. The other thing that you must include is a solid and steady exercise regimen. That sounds scary, I know, but you will only need to work out for 20-30 minutes each day, and only 4 days a week. The work out needn't be extremely strenuous, but you can always work up to greater levels when you become stronger. If you are strong enough to eat one less Oreo each day, you are strong enough to get fit over time.

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