Fat loss, almost all of us want to shed the extra belly fat to reveal the chiseled six-pack made of steel, chicken, and Brocolli.
As 2021 is also on the verge of ending, many people want something that can shed the extra layer of Subcutaneous-layer of fat, and make them feel better about themselves.
About 90 percent of body fat lies below the skin in most individuals, and is known as Subcutaneous Fat. the remaining 10 percent lies underneath the abdominal wall and other spaces around organs, and is known as visceral fat.
The thing that is responsible for many diseases is this visceral fat, the most known diseases are:
- type 2 diabetes
- heart disease
- cancer
Longevity is the king when it comes to being healthy and losing fat, there’s no easy or quick method. Crash diets and supplements won’t help that much, and Targeting a single body part for fat reduction will be a waste of time. Make losing overall body fat the primary goal by exercising and proper diet. Once you start losing weight, there’s a good chance some will come from your belly.
The Fat-loss process
when a person starts and try to maintain an exercise regime and starts consuming calorie in maintenance, two things happen that aid the fat loss process. First, the stored fat is used as energy to fuel the new activity. and secondly, it stops putting it in the first place due to the energy being consumed.
The almighty brain is also responsible for fat loss as it signals fat cells to release the energy packages or fatty acid molecules, to the bloodstream. The muscles, lungs, and heart pick up these fatty acids, break them apart, and use the energy stored in the bonds to execute their activities. The remaining scraps are exhaled as a part of respiration or it goes in the form of urine.
When a person begins and maintains a new exercise regimen and limits calories, the body does two things to “burn fat.” First, it uses the energy stored in the fat cells to fuel new activity. Second, it stops putting away so much for storage. Supplementary to that, the body directly extracts the energy stored or consumed to the organ that needs it first.
Mistakes associated with Fat-loss
Early and Excessive Calorie Restriction
Fat loss and starvation are two things that don’t go hand-in-hand and using extreme measures to lose as much fat/weight as possible in a very short period is not a good thing especially when one wants to sustain it.
The drawbacks associated with a low-calorie diet include: libido drop, hormones levels mess up, and metabolic adaptations occur which makes it even more difficult to lose fat. Mental, Social, and physical performance also declines when one gravitates to excessive calorie restriction.
The Better approach
Start with a small-calorie deficit, and work your way up to a bigger deficit. As fat loss slows, one can gradually lower caloric intake to continue progressing.
Lots of Cardio from the starting
When it comes to fat loss, we often neglect the importance of resistance training and rather gravitate to cardio, and of course, it helps in losing fat but will also hinder the muscle gain process.
The problem arises when people do too much “energy systems work” from the start – either too much per session or with too much volume by going all-out. It has the same effect as doing German Volume Training.
The body eventually adapts and the amount of work you do no longer leads to significant fat loss.
And a general rule of thumb, When it comes to the number of energy systems work, one only needs just a little as needed to maintain the fat loss rate i.e, 2-3 pounds per week, and for the general population you might not even need cardio at first.
The Better approach
Have a cardio session after your main resistance training for better fat loss results.
Sustaining Keto for a long duration
A typical keto diet is comprised of 80% fat, 15% protein, and a mere 5% of calories from carbohydrates. If one consumes 2,500 calories, only 125 of them will be carbs which not only disrupts the hormone level but also hinders the growth in teenagers. When someone goes keto, it triggers ketosis, which means your body has burned through all its carbs and needs to begin burning fat for energy.
the drawbacks of being on ketosis for too long include
- keto flu which includes symptoms like headaches, fatigue, muscle aches, nausea, and diarrhea.
- Moodiness
- Insomnia
- Disturbance in Hormone regulation and so on
The Better Approach
have almost 30 percent of your total calorie from carbs for better satiety.
Not weighing Food
When the fat loss processes further, one may increase the physical activity going from 20 min of inline to 30 min of incline, and that’s easy to do only because we are keeping the track of it, but when it comes to food we often neglect it, and if we don’t know the calories we are consuming, how can we adjust it.
So measuring your food is very important, as studies have also revealed that dieters who measure their food are more successful at losing weight compared to those who don’t.
The Better approach
Invest in a food weighing scale
Consuming less protein
Protein is the single most important nutrient for weight loss and a better-looking body. A high protein intake boosts metabolism, reduces appetite, and changes several weight-regulating hormones.
Protein has been seen to reduce the appetite by increasing the levels of certain peptides, known as Glucogen-like peptides. Furthermore, one body needs to expend 20-30% of the consumed calorie of protein to metabolize and store it, and by switching to high protein meals instead of fat-rich meals, you reduce the hunger hormone and boosts satiety. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories.