Lose the Weight - 10 Simple Steps to Improve Your Fat Loss

When it comes to burning fat and losing weight we can use all the help we can get. So I offer these 10 fat burning easy suggestions:

1) Calculate how many calories that you need to eat to maintain the weight you now are at. This is the maintenance calories. Look in the search engines for calorie calculators and there will be a few different sites with calculators to help you do this. They will ask you for weight, height, age and sex and whether you are inactive, somewhat active or active, For example a 45 157 pound slightly active woman needs 1900 calories to maintain her current weight. She would need to consume around 500 calories less a day to lose weight.

2) Deduct 10% ( go no more than a maximum of 500 calories) off the total calories needed to maintain your weight. Drastically cutting your calorie intake will cause your body to lose valuable muscle and water, resulting in no fat loss.

3) Divide your total calories over 5 or 6 meals rather than eating the standard 2 or 3 meals that most people eat. Studies show that the body metabolizes food more efficiently this way.

4) Stop intake of all simple carbs except for right after you exercise by eating whole grains and high fiber foods such as whole wheat breads and fruits. Also don't eat any sugar for two hours after you exercise as this is when your body uses exercise to improve human growth hormone output.

5) Do your exercise at the very least 3 or 4 times a week, doing some kind of cardio like jogging or brisk walking with a reasonable level of intensity. Doing this will create a calorie deficit in which you burn more calories than you intake and encourage your body to burn the fat.

6) Use the magic of substitution. Replace sugar with zero calorie sweetener in your coffee, tea or other hot drinks, Use zero calorie sweeteners in place of sugar when you are baking cookies,cakes or other sweets. Drink diet drinks instead of regular sodas. Like any new change it may be hard at first but you will get used to it and make important calorie savings in your bank every day.

7) Drink lots of water- at least 8 eight ounces of water a day and more if you feel dehydrated. If you are thirsty then you have been dehydrated for a while. Your kidneys use water to filter impurities from your body and when they don't have enough water to do this then the liver has to work twice as hard and take over some of the kidneys job. This puts too much stress on your body and it retains water as bloat.

8) Eat a low carb diet of the complex kind only. Sugar is one example of a simple carb. In fact sugar and other simple carbs of this kind have been shown to cause mood swings, wide fluctuations in blood sugar, and cravings for junk food which causes weight gain.

Complex carbs are foods high in fiber and they help in the digestion processes, help you stay fuller longer and keep the blood sugar levels stabilized so that you won't eat as much and they are usually lower in calories. Some examples of complex carbs are spinach, lettuce, oatmeal, apples, etc.

9) Keep a food diary of everything you eat. Keep a small notebook with you and jot down everything even the littlest piece of gum. Then check a food counter to see how much every food has in calories and fat so that you don't overeat. It is so easy to overestimate how much you are eating.

10) Supplementing your diet can make the fat loss a lot easier and more successful. Diets high in protein can help your body keep muscle because more muscle means a higher metabolism. Drink a whey protein shake every day if you are lifting weights.

There are a lot of fat loss supplements on the market that are very good at giving your metabolism a small boost which can be good as your fat burning mechanisms can slow down during long periods of dieting. Please see your doctor for proper medical care for any health conditions that you might be experiencing as you go through the diet process.

These ten weight loss tips will make it much easier to help you burn fat and slim and trim you for that great body you always dream about.

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