Eating a proper diet is crucial to long term fat loss. Here are our top 6 fast weight loss diet tips to help you lose even more fat weight. Employ these 6 tips into your current diet to supercharge fat loss progress or bust through weight loss plateaus.
1) Eat a Calories Deficit Diet
This means to lower calories to a level below maintenance intake. Maintenance is the amount of calories needed to maintain current body weight. Weight loss requires a reduction of calories below maintenace to create a state of negative energy balance. The basic rule is to eat a calorie deficit diet of about 300 to 500 calories below maintenance. That means that if you maintain weight with 2,400 calories, reduce that by at least 300 calories. So 2,400 - 300 calories is 2,100 calories. This reduction in calories creates that negative balance.
2) Eat 5-6 small meals per day rather than 2-3 large meals
Increased frequency of meals will increase nutrient partitioning and metabolism. This means that the nutrients are used more efficiently during exercise and at rest to help you burn more fat.
3) Macronutrient ratio and balance
Ensure either a 40/40/20, 50/30/20, or 35/35/30 carbohydrates, protein, and fats ratio from your calories in a good weight loss nutrition program. The numbers are broken down into percentage form for this weight loss nutrition plans. The math here is easy to do. 1 gram of carbs and protein is equivalent to 4 calories each, respectively. 1 gram of fat is equal to 9 calories.
Add up the total calories of your diet and divide by each of the factors to find out the ratio numbers. For example, let's take the 40/40/20 ratio distribution. If you have a total of 2,000 calories, divide that by 40% and you get 800 calories for protein. Divide 2,000 by 40% again and we get another 800 calories for carbohydrates. Now divide 2,000 by 20% and we get 400 calories.
Now divide 800 calories by 4 calories each for protein and carbs and we get 200 grams for protein and carbs. Divide 400 calories by 9 and we get 45 grams of fats, when rounded off. So overall with a 2,000 calories diet, you'll need to consume 200 grams of protein, 200 grams of carbs, and 45 grams of fats using a 40/40/20 distribution of calories.
4) Eat at least 1 g of protein per lb of lean body weight
Protein undergoes a process of gluconeogenesis with glucose (sugars/carbs) and fats to create a double/dual effort for fat loss. It elevates metabolism and forces your body to "work harder", thus burning more calories.
5) Essential Fats
Take at least 1-2 servings of essential fatty acids, EFAs in the form of flax oil, fish oil, and flax seeds. These essential fatty acids helps regulate metabolism, allowing your "fat loss engine" to do its work.
6) Drink at least 1/2 to 1 gallon of water a day
Water is highly thermogenic. This means that if you stay well hydrated, you'll burn more fat. Drink lots of it for an effective weight loss nutrition program.
These 6 weight loss diet tips will supercharge your fat loss efforts, resulting in more fat loss and results.
Train Hard. Train Safely. Train Smart.
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