Blow Away Your Belly Fat? (quick fat loss solution)
By Kevin DiDonato MS, CSCS, CES
Many people know, in theory, that in order to burn a pound of fat in a week, you need to burn roughly 3500 calories.
And that usually means cutting calories throughout the week, either by diet or through exercise.
In order to burn that pound of fat, you would need to burn an estimated 500 calories – per day.
Now, healthy recommendations for weight loss are to lose at least ONE to TWO pounds per week.
So in theory, you will be doubling the above number - looking to burn 500, if not MORE – calories throughout the day and week.
But there may be one problem: not everyone loses the same amount day in and day out.
In fact, if you regularly weigh yourself throughout the week, you may find yourself down only half a pound – or even less – as your week progresses.
The Reason for Slow Weight Loss
Of course, there are many reasons for slow weight loss.
Things such as emotional eating, poor food choices, and skipping meals may all play a large role in the amount of weight you will lose.
The fact is: Unless you eat the same thing – day in and day out – then you can almost guarantee that your weight will fluctuate throughout the week.
The reason for this is also pretty simple: some days may lead to eating more, cutting less, and no exercise.
And these may lead to smaller than normal decreases on the scale – or sometimes - no decrease at all.
Let’s take a look at how calories translate onto the scale (these are just estimates and may vary):
0.1 pounds = 350 calories
0.2 pounds = 700 calories
0.3 pounds = 1050 calories
0.4 pounds = 1400 calories
Do you see a pattern?
For every tenth of a pound, you would need to burn roughly 350 calories.
And that again, could be from diet, exercise, or a combination of the two.
So how can you start burning today?
Here are some good tips:
Two Ways To Boost Calorie Burn
Here are two good ways to burn more fat throughout the week:
1. High Intensity Exercise
Now, exercise is a great way to expend extra calories.
But, be warned, it does NOT give you the leeway to eat more or eat crappy foods! It just doesn’t work that way!
The best type of exercise to do is any form of interval training, high intensity training, or sprint training.
These forms of training may result in increased caloric burn both DURING and AFTER the exercise has been completed.
Basically, you would be alternating between HIGH and LOW periods of exercise bouts. For example, the high would be sprinting for 30 seconds and the low would be running/jogging for ONE to TWO minutes.
This type of training has been linked to increase lean muscle mass and expending a greater amount of calories from fat.
And this is great for SPIKING your metabolism.
When it comes to diet, most people think that you need to be extremely strict with your calories.
And this would be true – to a degree.
By making smart substitutions, you could alter your caloric intake, therefore limiting the amount of calories you are eating throughout the day.
Combine this with the tip above and you may find yourself shedding layers of fat in no time.
What’s a good example of a substitution?
Instead of having bread for your lunch sandwich, wrap up your meat in a big lettuce leaf. This will provide a low-calorie food option, a fiber-rich vegetable source, and a good relief from the complex carbohydrate you may find in bread.
However, be warned: you should include some sort of fat (e.g. TBL olive oil, avocado, or coconut oil) in order to round out the plate and leave you feeling more satisfied instead of starving.
Try These Two Steps on For Size
If you’re looking to boost your fat loss results – then you need to do ONE important thing.
And that is to burn more calories than you are eating!
It seems like a pretty simple concept, however, it may be harder than most people think.
But if you do the two things above – perform high intensity exercise and substitute lower-calorie options – then you may find yourself on the right path to better weight and fat loss.
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