Difference between revisions of "Burn Fat"

#Or vary your caloric intake. We as humans haven't been this evolved for very long in the scheme of things. We've spent hundreds of thousands of years never having more than we need (and often having less), so as a result, our bodies have had to do a lot of adjusting. They can get used to 1,200 calorie diets. They can get used to 2,500 calorie diets.<ref name=body/> To keep your body guessing and your metabolism up, never let it know what it's gonna get. This can help avoid that dreaded weight-loss plateau ''and'' help your will power!

#Or vary your caloric intake. We as humans haven't been this evolved for very long in the scheme of things. We've spent hundreds of thousands of years never having more than we need (and often having less), so as a result, our bodies have had to do a lot of adjusting. They can get used to 1,200 calorie diets. They can get used to 2,500 calorie diets.<ref name=body/> To keep your body guessing and your metabolism up, never let it know what it's gonna get. This can help avoid that dreaded weight-loss plateau ''and'' help your will power!

#*In other words, one day stick to 1,000 calories and the next make it 1,800. If you do a low-calorie diet all the time, your body will adjust its metabolic rate so you don't lose too much fat. But if you keep it on its toes, it won't know how to regulate (and then it won't).

#*In other words, one day stick to 1,000 calories and the next make it 1,800. If you do a low-calorie diet all the time, your body will adjust its metabolic rate so you don't lose too much fat. But if you keep it on its toes, it won't know how to regulate (and then it won't).

#Cut the bad carbs. Fat is just stored food -- fuel for your body. [[Choose the Right Food for You|Carbohydrates]] are your primary outside source of fuel, and your body can burn either one, no problem.  So as long as you feed your body carbohydrates, it will not burn fat.  Ketosis (fat burning) isn't initiated until at least several hours after your last carb intake, so those carbs need to hit the road.

#Cut the bad carbs. Fat is just stored food -- fuel for your body. [[Choose the Right Food for You|Carbohydrates]] are your primary outside source of fuel, and your body can burn either one, no problem.  So as long as you feed your body carbohydrates, it will not burn fat.  Ketosis (fat burning) isn't initiated until at least several hours after your last carb intake, so those carbs need to hit the road.

#*It's important to think of sugar as carbs here, not whole grains. There are okay carbs for you (the slow-burning kind like oatmeal and the ones in veggies); the bad ones are the simple sugars (think white things and candies). When we say carbs, we're generally referring to the bad ones.  

#*It's important to think of sugar as carbs here, not whole grains. There are okay carbs for you (the slow-burning kind like oatmeal and the ones in veggies); the bad ones are the simple sugars (think white things and candies). When we say carbs, we're generally referring to the bad ones.  

#*[[Make a Protein Shake|Protein]] is changed to glucose as needed (in the Krebs-cycle), and ''can'' be a fuel, also, but the body only does this in emergencies. Think, "We're out of fuel (carbs), and we're out of fat, so there is no choice".  Protein is for building, not tearing down; your body would rather burn its fat and carbs than any protein you might eat while you're in ketosis.

#*[[Make a Protein Shake|Protein]] is changed to glucose as needed (in the Krebs-cycle), and ''can'' be a fuel, also, but the body only does this in emergencies. Think, "We're out of fuel (carbs), and we're out of fat, so there is no choice".  Protein is for building, not tearing down; your body would rather burn its fat and carbs than any protein you might eat while you're in ketosis.

#Pile on protein. Protein and carbs contain roughly the same amount of calories per gram, however, which still must be burned. Practically speaking, it is a good way to keep some flavor in your mouth, and still burn fat. The protein is used as building blocks for muscle in your body and won't turn to fat. So those lean meats, fish, and soy? You're good to go (unless the soy is not fermented, of course--in which case, it is pure poison).   

#Pile on protein. Protein and carbs contain roughly the same amount of calories per gram, however, which still must be burned. Practically speaking, it is a good way to keep some flavor in your mouth, and still burn fat. The protein is used as building blocks for muscle in your body and won't turn to fat. So those lean meats, fish, and soy? You're good to go (unless the soy is not fermented, of course--in which case, it is pure poison).   

#Don't drink alcohol. Apart from it being empty calories and apart from the fact that when you consume some, it's hard not to consume more, it also turns the food you've consumed into fat instead of using it or getting rid of it.<ref name=red>http://www.redbookmag.com/health-wellness/losing-weight/burn-fat-yl#slide-6</ref> So while it's tempting to join in socially, refrain. No good can come of it anyway!

#Don't drink alcohol. Apart from it being empty calories and apart from the fact that when you consume some, it's hard not to consume more, it also turns the food you've consumed into fat instead of using it or getting rid of it.<ref name=red>http://www.redbookmag.com/health-wellness/losing-weight/burn-fat-yl#slide-6</ref> So while it's tempting to join in socially, refrain. No good can come of it anyway!

#*If you absolutely must drink alcohol, keep it to one drink if you're a woman or two if you're a man. But that should only be a once-in-a-while thing, if this fat burning thing is something you want to happen.

#*If you absolutely must drink alcohol, keep it to one drink if you're a woman or two if you're a man. But that should only be a once-in-a-while thing, if this fat burning thing is something you want to happen.

#Eat breakfast. In case you haven't caught on, burning fat is all about keeping your metabolism on hyper-alert. And when you've been snoozing for 8 hours, you can probably guess that your metabolism is snoozing, too. So get up, brush your teeth, and eat breakfast. The more protein-packed and substantial, the better (read: a box of donuts doesn't count).

#Eat breakfast. In case you haven't caught on, burning fat is all about keeping your metabolism on hyper-alert. And when you've been snoozing for 8 hours, you can probably guess that your metabolism is snoozing, too. So get up, brush your teeth, and eat breakfast. The more protein-packed and substantial, the better (read: a box of donuts doesn't count).

#*Egg whites, low-fat dairy products, and lean meats are the way to go. Stay away from breads, cereals, and fancy-fatty coffee products. They're more calories yet they still leave you starving a couple of hours later.

#*Egg whites, low-fat dairy products, and lean meats are the way to go. Stay away from breads, cereals, and fancy-fatty coffee products. They're more calories yet they still leave you starving a couple of hours later.

#Go for fat-burning foods. Mother Nature wasn't totally cruel: there are some foods that can keep your metabolism on the up-and-up without you lifting a muscle. They control your hormones and, quite frankly, that's half the battle. So stock up on the list of foods below:<ref name=cnn/>

#Go for fat-burning foods. Mother Nature wasn't totally cruel: there are some foods that can keep your metabolism on the up-and-up without you lifting a muscle. They control your hormones and, quite frankly, that's half the battle. So stock up on the list of foods below:<ref name=cnn/>

#*Oatmeal

#*Oatmeal

#*Healthy fats, like nuts, avocados, olive oils, and fatty fish

#*Healthy fats, like nuts, avocados, olive oils, and fatty fish

#*Eggs (even better -- egg whites)

#*Eggs (even better -- egg whites)

#Break up your workouts. You guessed it -- your metabolism spikes after every workout. So if you can break up your hour workout into two half-hour chunks, you'll get double the spikage. Your body burns calories at a higher-rate post workout (sometimes for hours and hours after) and if you rejuvenate it later in the day, you'll maximize the effect.

#Break up your workouts. You guessed it -- your metabolism spikes after every workout. So if you can break up your hour workout into two half-hour chunks, you'll get double the spikage. Your body burns calories at a higher-rate post workout (sometimes for hours and hours after) and if you rejuvenate it later in the day, you'll maximize the effect.

#*This can be taken advantage of in small ways, too. Even two 15-minute walks can cause a boost. So when it comes to your meals ''and'' when it comes to your workouts, space 'em out.  

#*This can be taken advantage of in small ways, too. Even two 15-minute walks can cause a boost. So when it comes to your meals ''and'' when it comes to your workouts, space 'em out.  

#*Working with weights is very important. When you restrict your caloric intake, you risk losing muscle mass instead of fat. So to make sure you don't end up "skinny fat," get to lifting. You don't want to go to all this work for nothing!

#*Working with weights is very important. When you restrict your caloric intake, you risk losing muscle mass instead of fat. So to make sure you don't end up "skinny fat," get to lifting. You don't want to go to all this work for nothing!

#*But it's also easier on the body, too. Generally, pumping iron requires better form and technique. When you're tired, it's hard to give weights their due. As opposed to jumping on the treadmill, which a monkey could do in its sleep.

#*But it's also easier on the body, too. Generally, pumping iron requires better form and technique. When you're tired, it's hard to give weights their due. As opposed to jumping on the treadmill, which a monkey could do in its sleep.

#Go for interval training. You know that whole "breaking up your workout" idea? There's a way to do that without having to do laundry twice: interval training. That's where you go at an easy pace for a duration of time and then go all out -- and cycle through as you see fit. It burns way more calories and prevents your body from getting used to the paces (pace, really) you're running it through.

#Go for interval training. You know that whole "breaking up your workout" idea? There's a way to do that without having to do laundry twice: interval training. That's where you go at an easy pace for a duration of time and then go all out -- and cycle through as you see fit. It burns way more calories and prevents your body from getting used to the paces (pace, really) you're running it through.

#[[Meditate|Defeat stress]]. Many studies have shown that those who feel stressed not only eat worse, but they burn fat more slowly, too.<ref name=cnn/> It's bad for your skin, it's bad for your sleep, it's bad for relationships, it's just bad. So do whatever you have to do to get rid of it! The pounds may melt off themselves.

#[[Meditate|Defeat stress]]. Many studies have shown that those who feel stressed not only eat worse, but they burn fat more slowly, too.<ref name=cnn/> It's bad for your skin, it's bad for your sleep, it's bad for relationships, it's just bad. So do whatever you have to do to get rid of it! The pounds may melt off themselves.

#*The two go-to delete buttons for stress are meditation and [[Do Yoga|yoga]]. If they seem a little frou-frou to you, don't knock 'em 'til you've tried 'em. The advantages are so many that you can't not.

#*The two go-to delete buttons for stress are meditation and [[Do Yoga|yoga]]. If they seem a little frou-frou to you, don't knock 'em 'til you've tried 'em. The advantages are so many that you can't not.

#*Oh yeah, that's right. There's also that whole thing about how if you're not rested, you start craving sugar. Your hormone levels (cortisol, ghrelin, and insulin) are all sorts of out of whack and your body starts clinging onto fats and sugars like that's its job. In some cases it is -- but not this one!

#*Oh yeah, that's right. There's also that whole thing about how if you're not rested, you start craving sugar. Your hormone levels (cortisol, ghrelin, and insulin) are all sorts of out of whack and your body starts clinging onto fats and sugars like that's its job. In some cases it is -- but not this one!

#*Little opportunities can always be had. Take the stairs instead of the elevator. Go about the grocery store in the most inefficient way possible. Fake-out your chair by not quite sitting down -- aka squats. This stuff adds up before you even realize it.

#*Little opportunities can always be had. Take the stairs instead of the elevator. Go about the grocery store in the most inefficient way possible. Fake-out your chair by not quite sitting down -- aka squats. This stuff adds up before you even realize it.

#*For the record, that metabolism spike equals about 5 pounds a year. That's just drinking water! So up your intake around a liter more a day. You'll be more hydrated, healthier, and your body won't be looking to cling onto those fat stores!

#*For the record, that metabolism spike equals about 5 pounds a year. That's just drinking water! So up your intake around a liter more a day. You'll be more hydrated, healthier, and your body won't be looking to cling onto those fat stores!