How to burn fat....or I want a great body

Hello again,

today I want to write about how to lose fat.

Well first, I am not going to tell you that there is an easy way to lose fat and get in shape because that would be a lie. And of course you know that already as I wrote in my article about cellulite there are a lot of crazy diets out there. So don´t get fooled by their promises because after the diet comes the yo yo effect.

So you better don´t even start a diet and actually with most of the diets you lose water and muscles. This is not what we want to lose. I for example want to lose fat and gain muscles. So you better focus on a healthy way of eating (yes that means less junk food and also less chocolate). With healthy eating I don´t mean that you should eat less..no no sometimes it means even eating more but more nutrient-dense food that will keep you full a day. If you eat less your body will give out a signal that he is starving and respond to it by slowing your metabolic rate to keep his existing energy stores. If you continue with this food shortage, muscle tissue will start to burn. Which will give fat a great advantage in this fight. Your metabolism will continue to slow down and fat goes on to claim even more territory. Don´t let your enemy win!

Here are some facts that you should know to win this battle:


Know your basic metabolic rate
Yeah I am also not  a fan of calorie counting but it works. And it is a must that you know your basic metabolic rate so when you keep track of your eating you will know at the end of the day of you eat to much or not. But of course you still must focus on the right food. It is actually quite simple because if you want to lose weight you either eat less to be under your metabolic rate or you do more sport to get under it. Easy, or?

Eat more protein
The body needs protein to maintain lean muscle. For women who do resistance training it is recommended to get between 0,4 and 1 gram per pound of body weight.


Move your body
No No don´t worry I am not going to tell you to go running everyday for at least 1,5 hours (not yet). A study from the University of Missouri discovered that inactivity (4 hours or more)  causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Drink water
I know we all know that we should drink enough water but still we don´t do it. Researches showed that if you drink 6 cups of COLD water can raise resting metabolism by about 50 calories daily. So now we start drinking COLD WATER.

Don´t skip breakfast
Having breakfast is a good way to jump-start your metabolism. Those people who skip breakfast are 4 times more likely to be obese. So eat your breakfast and it better be a healthy one.

Eat fiber
Studies showed that some fiber can fire up your fat burn by as much as 30 %. WOW! The goal should be at about 25 grams a day. So go for it!

Eat more vitamin D
Vitamin D is essentail for preserving muscle tissue. Sources for vitamin D are salmon, tuna and eggs.

Oh and of course do sports
Come on you knew that this would come or. I mean it has to be in the list. It is not really that important what sport but for only losing fat it is recommended to do endurance sports. But for those who just love the gym and the weights, well every muscle you gain burns extra calories. So go for it!

If you stay focused you can make it. It is also important to not start by saying that you will never ever eat chocolate or other sweets because that won´t work. It is OK to eat sweets from time to time if you follow these guidelines. 

So start getting your body in shape.