There is more to losing weight than just looking sexy and svelte. A high fat percentage in your body increases your risk to various chronic illnesses that come with being obese or overweight.
And if a recent report by the World Health Organization is anything to go by, the statistics right now are very disturbing.
There are more than 300 million people who are overweight and over a billion who are obese globally. So be very careful with your lifestyle because there are no gimmicks or shortcuts to losing weight quickly!
What makes your body burn fat?
As mentioned earlier, losing fat is not easy, but it is not hard either.
Nonetheless if any one tells that there is an easy and quick solution to weight loss, please run as fast as you can may be it will help!
Through all the magic pills, shake weights and fad diets, only one technique has delivered on its promise to help people burn body fat at home.
It doesn’t have a nice name, it is not appealing, but it’s the reason why most people lose weight in the world today: Diet and Exercise.
A good diet plus exercising regularly leads to increased metabolism which in turn burns the excess fat in the body.
In other words, body fat is us usually stored in cells known as adipocytes and excess calories are stored as fat to be used later.
Without exercising and eating a healthy diet, you will continue to add to your fat storage.
But by creating calorie deficiency through exercise and diet you will shrink your fat deposits causing a considerable change in your fat levels and overall physique.
What prevents it to enter ‘fat melting mode’
Are you not burning any fat even after eating well most of the time?
Well it could be that you are taking the right foods in the wrong proportions or you are taking the right diet at the wrong time.
For instance when you eat very few calories so as to support normal physiological functioning and activity, the body usually adapts by minimizing the energy it uses to do various tasks.
The body may also burn muscle for energy so as to conserve the fat deposits.
This is what is known as starvation mode. The body goes into starvation mode to conserve energy and you may easily find yourself experiencing a weight loss blackout if you eat very few calories.
So reduce your calorie intake but don’t cut it off completely. Other reasons that may prevent your body from entering the fat melting mode include:
- Not eating enough
- Not drinking enough water
- Taking too much sugar
- Drinking alcohol excessively
- Not eating enough protein
5 Tips to Melt your Body Fat like Butter
There is this popular opinion that gaining weight is much easier than losing it. In as much as it sounds funny, it is the truth. Most times, we do not realize that we have gone from weighing 100lbs to 150lbs. It is until we get on a scale while visiting a health facility that we notice and start wondering how and when it happened. There has to be a reason why it happens that way.
Our body has been programmed to protect us, ensuring that our organs do not go into “survival mode.” So, instead of losing fat, it would rather accumulate it. When you consume a lot of sugary foods or carbs, your body gets excess energy, which it may never use, and stores it in the body tissues as fat.
Often, when we see this instant appearance of fat on our tummy, thighs, or other regions where they have accumulated, we get frustrated and angry. The torture that comes with waking up every morning to go to the gym or cutting down your food intake is why most people give up on their weight loss program. It may not be a problem now since everyone has the right to look the way they want, but remember it is wise to live healthily. And healthy living does not entail having excess fat in strategic parts of your body.
It is time to quit being lazy about your weight loss program and get rid of that mentality that you are destined to be overweight because some of your family members were like that.
We have done our research, and below are ways you can burn those annoying fat in your body.
- Cut down on calories
Now, there is this misconception that losing weight as fast as possible entails cutting down on calories. If you are looking to burn fat, a massive calorie cut is not the right action to take. It often results in your body system switching to starvation mode and your rate of metabolism reducing, making it more challenging to burn fat.
I know you are eager to shed that weight but learn to take it one step at a time. Instead of making those calorie cuts, be gradual in the process. Smaller calorie reductions will help prevent slow metabolism and allow your body to burn fat at the perfect rate.
You can keep the starvation mechanism in check by varying your calorie intake every few days instead of taking the same amount each day. That way, your body’s rate of metabolism will not reduce drastically.
Preparing your meal beforehand will also help in this process. The saying, “He who fails to prepare, prepares to fail,” also applies to weight loss. So, always take time to plan what you will eat and be meticulous while preparing the meal. That way, there will be slimmer chances of you consuming something you should not. Besides that, you will also be able to measure the number of calories you take each day.
- Increase your protein intake
There is a reason why many weight loss programs advise you to eat more protein. Adding more protein to your diet will help build and strengthen your muscles, ensuring that your body remains in top shape. You will notice an increase in your body’s metabolism rate. In other words, your body burns more calories when you eat protein than when you take either carbs or fats.
Aside from burning more energy when breaking down protein, you will hardly get hungry. Protein keeps you satisfied than any other nutrient. It is possible to gain more muscle mass without working out as long as you are on a high-protein diet.
- You need more sleep and water.
You cannot go through this weight loss process without getting enough sleep and drinking lots of water. Due to our busy schedules and a large amount of work to be done, we usually give up our sleep to ensure that we get things done. The hustle is quite understandable, but always try to go to bed early each day or set your alarm clock a bit later. If you are truly serious about losing weight, then get as much sleep as you can. You have probably heard it a thousand times – you need at least seven hours of sleep per night.
When you do not get enough sleep at night, you will suffer from insulin resistance and increased appetite. All these will affect your weight loss goals. If you are used to staying up at night, you would have noticed that your cravings are always high during that period. While you are awake, you could be tempted to stroll to the fridge to grab a snack or drink coffee to wipe the sleep from your eyes further. You cannot consume all that during the night and still expect to lose weight considerably fast.
As for water, you must have heard that it is helpful for weight loss. It is that one drink that is 100% free of calories. Taking lots of it will help you burn more calories and reduce your appetite when taken before meals.
- More aerobic exercises
Aerobic exercise, also known as cardio, is any physical activity that gets the heart pumping. Although it makes you feel a bit out of breath, aerobics help to build your muscles. Examples of this kind of exercise include but not limited to swimming, jogging, walking, spot marching, dancing, and the likes.
Now, you cannot start this weight loss journey without taking aerobic exercises with you. It goes hand in hand with dieting. Aside from reducing the fat in your body, these exercises help to boost your muscular endurance.
Again, your body needs more flow of oxygen to lose weight. With aerobic exercise, you can move for long periods without getting tired. More oxygen is pumped into your system during this period, aiding in weight loss.
Before indulging in this exercise, you should understand that your current weight will determine the amount of physical activity you need. Someone who weighs more will need more of the aerobics.
- A gentle reminder to be consistent
While you are on this journey, understand that it will take consistency to actualize your dreams. Know that you are not going to see the results within days, weeks, or even a few months. The change you are hoping to see will take longer than you envisaged. In the long run, you will get frustrated and discouraged. Your motivation will drop. But in the end, consistency will pay off.
Also, do not focus just on what happens week by week. Stop climbing the scale every day to check your weight. Stop looking at the picture of that slim or macho model in your room and wondering when and how you will ever look that way. Focus on yourself, take one step at a time, and check the trends too.
Do you feel leaner? Are your clothes looser on your body? If the answer to these questions is yes, then keep at it. You are in the right direction. But if the answer is no, do not get discouraged. Remember that you just have to be consistent at what you are doing to achieve your desired results. Do not quit dieting, getting enough sleep, or hitting the gym every day. Eventually, your consistency will pay off.
What Tools Do I Need to Lose Weight?
Thankfully, it is the 21st century, and weight loss has become easy for us, thanks to a couple of innovations. A lot of gadgets and apps are now available to aid you in the weight loss journey. These tools will make it easier for you to shed that annoying fat. Aside from that, you can track your progress. Below are five critical tools that you need while embarking on this weight loss journey, to make it bearable.
With all that has been discussed above, the ball is now in your court. You are the only one who can actualize this weight loss dream while finding ways to stay motivated. The journey is long and hard, but it is worth it in the end. Now, quit reading and get to work.