If you have problems trying to lose fat, these tips may help you.
Too Many Calories
Some people say as long as you avoid carbs you can eat more, but this is false because the fewer calories consumed in carbs are consumed in other nutrients.
I know, change the eating habits could be hard for someone.
That’s explain why there is a lot of products trying to evade this and look for an easier solution.
Too Much Fat
Please don’t make the mistake of the no-carbs diet. Some people think that cutting carbs is all you have to do and don’t worry about anything more. Lamentably you can’t just eat bacon and expect to get ripped.
Fat contains a lot more calories per gram than protein or carbs (more than twice). So, in the end, what’s matters is the total of calories beyond the source. If you eat more than your body requires then you will never get in shape.
Also don’t mistake this with a low-fat diet. Because this is as negative as too much fat.
For a healthy body, healthy fats must represent about 20%-30% of your total calories.
Remember, always keep in mind the total calories related to your sex, age and daily activities.
And don’t demonize all carbs because the good ones have an important role in your body health.
Only must reduce refined carbs.
Starving
The most effective way to lose weight is by a calorie deficit, which means consuming fewer calories than you expend.
But if your calorie intake is too low, your body could go into starvation mode. It will start to store fat because it thinks it is not going to get anything.
Your body will simply decrease its metabolic rate so it is burning fewer calories to conserve its energy stores.
The worse thing is this. When your body needs to fuel your daily activities then it will have to get it from somewhere else. Then your body begins to breaking down your lean muscle mass to convert it to glucose and burned for energy.
Training Without Enough Resistance
If you’re changing your eating habits trying to lose fat by a calorie deficit, the strength training goal is maintaining muscle mass. And this is a very important thing to keep in mind.
When your goal is weight loss, with the main focus on fat, the resistance training helps to avoid muscle loss. The reason is in the weight loss process is very hard to control what are you reducing, so this type of workout is very useful to avoid this effect.
Too much Cardio
Contrary to the popular belief cardio is not the main form of training to lose fat.
In fact, excessive cardio leads to an overproduction of cortisol which drives to more abdominal fat.
Cardio is good as a complement of resistance/weight training, but not the main focus.
Sleep
If you don’t sleep enough your insulin sensitivity goes down and your cortisol up.
Both affect negatively the fat loss, and in an extreme form can lead to fat gain.
Another important factor is the growth hormone which boosts during sleep time. If you want to get his benefits then more sleep will be necessary.
Some tips that may help you for better sleep: no caffeine before 6 hours you go to sleep, don’t workout too late and avoid screens (computer, TV, smartphone) two hours before sleep.
Stress
Do you know cortisol? If the answer is no let me explain.
When you get stressed your body produces a hormone known as cortisol. This hormone could raise up the amount of fat in your body if is not controlled. The effect even can counteract the benefits of diet and training.
So, the important thing here is to have good stress management. This may vary among people but there is a lot of options like yoga, meditate, walk at green areas, a pet, avoid negative people, or whatever makes you feel less stressed.