The Truth About Fat Loss

The plain truth is that there is no magic potion or quick fix to burn excess bodily fat and keep it off.

However, changes in your lifestyle – including diet and exercise, can keep your metabolism ticking over at a higher rate, and help to maintain a healthy weight.

Aerobic Exercise

Aerobic or cardiovascular exercise is often combined with a calorie restricted diet will often result in gaining not losing fat.

The scales lie!

The scales cannot distinguish between fat and lean body mass (muscle). It is far better to judge progress by the way your clothes fit, your reflection in the mirror, or by body composition measurements by a fitness instructor or personal trainer.

Your Goals

It is worth bearing in mind that your health is more dependant on your activity levels and diet than the way you look.

Resistance Exercise

Combining CV and resistance exercise will speed up fat loss and tone up muscle, by speeding up your metabolism.

Exercise

a. The fat burning zone

• It is always worth remembering that exercising does not contribute a large amount to your daily calorie burn, but the cumulative effect of regular sessions and boosting of the metabolism will be invaluable, in your quest to burn fat and maintain healthy weight.
• Those who wish to accelerate their fat loss (and increase CV fitness) should push on past their fat burning zone in order to maximise their fat burning potential (but only with their GP or fitness professionals advice)

b. Resistance exercise first

• If fat loss is your goal it is far better to use up muscle glucose for weight training then move onto CV exercise where you can then rely more heavily on breaking down you fat stores for energy, and keep your muscle intact to boost your metabolism throughout the day.

Nutritional supplements

• The amount of nutrients (vitamins and minerals) required by any individual is unique and is dependant on their environment, diet and lifestyle, and therefore the RDA is not necessarily a good measure.

• Vitamin and mineral supplementation may be beneficial to fight anti nutrients and oxidants that attack your body. If you choose to supplement your diet with an individual vitamin or mineral, always take alongside a multi vitamin and mineral supplement. Nutrients work together to produce their beneficial effects, and therefore individual nutrient supplements may be ineffective – therefore it is best to use a multi vitamin and mineral supplement as a base. Personally, I take Maximol, Revenol, Ming Gold, and pro thin, and recommend that everyone takes at least Maximol and Revenol (multi mineral, and antioxidant supplements).

• Supplements and fat loss – fat loss is dependent on the presence of certain vitamins and minerals which help in the release of energy to body cells, any lack will lead to a greater predisposition to lay down fat. The B vitamins, Vitamin C Zinc and Chromium all help in this process, and supplementation may help in fat loss.

• Fibre and fat loss – Fibre from vegetable, oil, lentils and beans (not bran – this is the least effective!) can help control blood sugar levels and make you feel full. Konjac fibre is a supplement shown to be very effective.

• Make an appointment with me if you’d like to get a better idea of your current vitamin and mineral status, and how you can improve it.

Lifestyle

Sleep, waking

our body’s runs on a natural time clock called the circadian rhythm. Modern living has set us to interrupt this natural rhythm, early morning alarms, late nights, rushed breakfast, and the use of stimulants like coffee and cigarettes have left us misaligned with our natural design.

This kind of living can cause soaring blood sugar levels from adrenaline overload and may result in poor concentration, insomnia, mood swings, uneven weight, and feelings of stress. Whenever you can let the sunlight wake you in the morning – it enters through the eyes and skull, which stimulates adrenaline release to wake you naturally, refreshed and alert.

Alcohol, caffeine, sugar, cigarettes and stress

One of the most important factors in maintaining constant healthy weight and even energy levels is keeping your blood sugar balanced. Alcohol, caffeine, sugar, cigarettes often accompany stress in our lives. All upset blood sugar levels by stimulating adrenaline overload.

Long term affects may be to limit the body’s ability to regulate the energy required by cells of the body and in severe cases cause diabetes. They are also known to cause ageing, thyroid imbalances (causing weight gain), hormone imbalance and digestive problems.

Reduction or elimination of stress and all these stimulants and sugary foods will help to regain blood sugar balance. A sweet tooth is often developed in childhood and can become an emotional comforter. The best way to break the habit is to avoid concentrated sweetness in the form of sugar, sweets, sweet desserts, dried fruits, artificial sweeteners (they perpetuate a sweet tooth) and neat fruit juice. Instead dilute fruit juice and get used to eating fruit and unrefined honey in place of sugar.