January is always the month when everyone thinks to themselves “this will be the year when I finally banish the bulge”. Some succeed. Most don’t.
Why is that? What causes us to exit the Fat-Loss Express? An easier life? Those cheeky delicacies’ that fill us with so much pleasure and fat? In the case of those who have stopped consuming food altogether, something, anything to eat?
Do Exercise
To burn fat consistently, you have to create an energy deficit; you need to use more energy than you put into your body. One of the best ways to do this is to exercise. What type of exercise you choose is up to you and largely depends on what you enjoy doing and also what you’re capable of doing. Some people may be more comfortable swimming rather than weightlifting, or doing yoga instead of running. Find an activity you enjoy and do it three to four times a week. If you’re someone who needs variety choose several activities and do one every other day.
Don’t Over Exercise
It’s easy to think that if you’re trying to burn fat you must be constantly moving. Rest is an equally important part of the process. Many people who are overweight are so partly because they don’t sleep enough. 7-9 hours per night is considered enough to allow the body to repair itself.
Do Eat Right
What does that mean? It means that each meal should be one part lean protein, one part carbohydrate (both complex and fibrous), and one part fats. Eating smaller meals more often is also a great way to ensure you’re not eating too much in one go, but ensure you are satiated throughout the day. Hydration is extremely important. Between 1.5 and 2 litres of water per day is necessary to keep the body hydrated.
Don’t Succumb to Portion Distortion
How often have you sat in a restaurant and thought “I just can’t finish it”, while half a plate of food stared back daring you to eat it? A good rule to follow is a potion no bigger than the size of both your fists together. This is about the right amount of food your body will comfortably process in one go. Consuming anything larger than that means your body will probably begin adding to your fat stores – the very thing you’re trying to reverse. If you’re in a restaurant and you’re presented with a large plate of food, eat what you can and then take the rest home.
Don’t Starve Yourself. Ever.
This is extremely important. Starving yourself won’t do is allow you to create a healthy, lean physique. It will lead to muscle wastage, decrease in bone density and brain function. In short, starving yourself consistently over a long period of time may lead to premature death.
Even extreme calorie restriction over a short period will cause your body to go into starvation mode. As soon as you begin easting again, your body, which believes there is a famine, will store everything you put into it as fat.
Do Create a Calorie Deficit
A calorie deficit is necessary if you want to burn fat, but there are different schools of thought on how much of a calorie deficit is safe. Some say up to 1000 per day, while others say never more than 100. Between 200 and 500 is considered safe, provided you are consuming good proteins, vegetables, fruit and complex carbohydrates.
Don’t Go “Fat Free”
Your body needs dietary fats in the form of avocado, fatty fish such as Salmon, beef, nuts, butter – yes, really!
Don’t buy packaged diets foods, or anything with diet on the packaging. They are usually full of sugar and chemicals that were never meant to be ingested in the first place. Your best bet for successful fat loss is healthy natural foods.
Do Observe the 80-20 Rule
A bit of what you fancy does you good and a totally restricted diet will send even the most Zen person a little bit loopy. If 80% of your diet consists of natural, clean foods, you can afford up to 20% of whatever you want. Life is there to be enjoyed, after all.
Stick with these do’s and don’ts, sprinkle with patience and in time you will be leaner and healthier.
Sally South is a freelance writer, writing for technology, health and sports. She also supplements her income by writing about paid clinical trials and the participating and volunteering process.
