1.- No crash diet is sustainable in time.
2.- The best sustainable and guaranteed weight loss rate is 1-2 lbs (0,5 – 1 Kg) per week. More is possible but atypical and probably not sustainable. You don´t need to reach for more!
3.- Any successful weight loss effort requires calorie deficit. There is no way around it.
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Fat Loss Lie #1:
“You have to starve yourself to get a lean body”
Before anything, you must understand why starving yourself, (extremely low calorie diets) never works long term, and why these are only quick fixes which are unsustainable; weight will regain, and it can hurt you too.
What would you think if I tell you that very low calorie diets will make you flabbier on the long run? Get this: You must eat more to burn more fat!
"Eat more and burn more?" How can that be possible? Even though it sounds weird, let me try to explain why this happens.
Calorie deficit is MANDATORY to lose fat. To lose body fat, the law is quite simple. You must burn more calories that you consume. Those who say that “calories don’t count” are lying. It’s ridiculous. Any physician can confirm that.
Calorie deficit is mandatory if you want to lose fat and achieve a leaner body. But the big mistake is to cut those calories just too much. Crash diets are not sustainable, make you feel bad and if too extreme, can hurt you permanently.
How do you think a human being can perform when he needs about 1800 good calories per day, and you cut that to half? Something will eventually go wrong.
Or how many think that to lose weight they will have to starve theirselves, trying desperately to lose pounds as fast as possible?
What actually happens is that you will start to lose body weight fast at the beginning, but you will shift into “starvation mode”, and your body will start to behave unexpectedly.
The “starvation response” triggers an adaptation process in your body! Suddenly your weight loss rate will slow down; you will stop losing weight and get frustrated. But what is worse is that you will probably be hurting yourself and feeling bad.
An extreme diet is just like that, you start losing weight almost immediately, and then your body discovers what is going on and turns on its defense systems. Your body will understand that it will not receive enough fuel to run properly and it will switch to something like “economy mode”, where it will try to function burning less calories.
When you starve yourself, your metabolism adapts to low energy availability, and hormonal and behavioral defense mechanisms start to work in “survival mode”.
These are some consequences of the Starvation Response:
1. Your fat cells start releasing less leptin. Leptin is considered an “anti-starvation hormone” that usually tells the brain you are well fed and have plenty reserves of energy. The lack of it will slow metabolism down, and so as fat burning.
2. Your appetite goes out of control. Your hunger hormone increases, and you feel hungry all the time. That is very unpleasant.
3. Your body will release less fat-releasing and fat-burning enzymes. Hormone sensitive lipase and lipoprotein lipase, -whose job is to oxidize fat to be used as fuel- will be reduced, Thus fat will not be burned as efficiently.
4. You start losing muscle tissue. Maintaining muscle requires energy. Due to the lack of enough energy, muscles become the first available source of energy. You will cannibalize your own lean tissue; you will damage your only fat burning mechanism.
5. Your metabolism slows down. The active hormone of the thyroid (T3) falls decreasing metabolism rate; thus burning even less calories.
Conclusion: Permanent fat loss will never occur by starving.
Extreme or crash diets are frustrating, and lead to binge eating, that is eating a little bit every moment to control your anxiety and hunger. Sooner or later, weight will be regained, muscle tissue will be reduced, and you will be in worse shape as compared to when you started.
Here comes the good news. You DO NOT have to starve yourself to get a lean body. You must eat more of the right food and you will burn more fat. It is as simple as that! Here are some very easy tips to get a rapid fat loss journey started without getting hungry.
1. Avoid extremely low calorie diets. Diets that consider 1200 calories for women and 1800 calories for men are too low for any active person. These will surely fail. Reject them.
2. Customize your calories. The calories you need depend on your body size, activity level, age and gender. It your diet program doesn’t consider this, it’s a red flag for an ineffective and generic diet.
3. Decrease your calorie intake slightly. Starvation response is not triggered when calorie deficit is not more than 20% below your particular maintenance level. For example, a male who requires 2700 calories maintain, should reduce to no less than 2160 calories per day. These figures must be adapted depending on activity level, BMI and other parameters to avoid negative side effects. For example, overweight people have much more energy reserve, so their calorie deficit can be a bit higher.
By cutting your food intake, your weight loss process will be slow (better than nothing). But to be efficient, you must burn more. Increase your deficit healthily by fat burning workouts and an active lifestyle.
You should: Aim for 3 or 4 days a week of some strength training with weights. Weight training develops a muscular physique, and protects you from losing muscle tissue during calorie deficit. Weight training burns much more fat than cardio activities.
Also: At least three days a week of moderate to vigorous cardio exercising. It will get really get your heart pumping.
And also: To accelerate fat loss, or to break a progress plateau, you must increase your activity by adding cardio, raising intensity or duration.
And also: Keep and active lifestyle. Your hobbies should by physical too. Try to get the best of your daily activities to burn a little bit more. All those burned calories add up.
The fat loss golden rule: DON'T STARVE THE FAT... BURN IT!
Next: the truth behind "fat burner" supplements and diet pills!
Brought to you from Tom Venuto´s Fat Loss Mini Course. Tom Venuto is a Fat Loss Coach, Author of Burn the Fat, Feed the Muscle.Write comment (0 Comments)
Published October 31, 2013
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