Gaining fat is a simple mathematical equation: take in more calories than you burn and your body stores those calories as fat. Loosing fat is also simple. Just reverse the equation: take in less calories than you burn and your body will use those body fat stores for energy. In order to do this, your body needs a calorie ‘deficit’ by the end of the day. To have a calorie deficit, you can either burn more caloreis through exercise, or eat fewer calories. Or ideally, for quickest results and better health, do both! Many people think that eating fatty foods will make you fat. Not so! Gaining fat comes from excess calories, whether they are from fat, carbs, or protein. The reason fat gets a bad rep is because it contains more than twice the calories of carbs and protein.
Besides that simple equation, there are a few more tips you should know. Drink lots of water
! Water contains no calories, takes up room in the stomach making you feel full sooner (making you eat less at meal times), and it helps disolve bad fats and flush them through the digestive system
. A type of carbohydrate, fiber (found mainly in grains like All Bran cereal), has a similar effect of water. Also, eat less in the evening, when you are less active. Try to eat 2/3 of your calories
during the first half of the day. For loosing fat
, food before bed is a no-no, unlike for gaining muscle. Unless you are also weight training and need the protein to repair muscle tissue, don’t eat within 2 hours of bed time. If you really are starving, try a salad. Lettuce contains hardly any calories and will satisfy hunger. Eat more frequently. Small, frequent meals keep metabolism up, and keep you burning fat. Your body will digest 5 or 6 smaller meals throughout the day better than 3 big ones. Eat fruits
, be consistant, and don’t give up. Loosing fat takes time, but does happen. These facts are just basic tips to get you started. Checkout some of my links, read health and fitness magazines, and do your own searches on “fat loss“
on the internet. If you fail your diet, and induldge once in a while, don’t worry, but try not to make it a habit.