7 STRATEGIES FOR LOSING BODY FAT PERMANENTLY

7 STRATEGIES FOR LOSING BODY FAT PERMANENTLY

1. Low calorie diets

The first thing that happens during a severe lack of calories is a slowdown in metabolic rate. The fewer calories, the slower the metabolism. Simply put: your body burns less. Metabolic slowdown is well documented. When calories are restricted, the metabolism decreases by at least 20-30%. Some studies show that due to a severe restriction, the metabolism can become depressed by up to 45%. This means that a daily requirement of 3000 calories can reach only 1650 calories! That's why after prolonged diets you can continue to eat a little and not lose weight. This explains why it is extraordinarily difficult to lose the last 5-10 kg using this approach. It also explains why it's so easy to put your weight back right after.

2. Low calorie diets make you lose muscle mass

The most disastrous effect of low calorie diets is the loss of muscle tissue. Muscle is metabolically active tissue - you need calories to maintain it. Reducing it is one of the methods by which the body reduces the need for calories when it detects a period of starvation. Moreover, it is easy for our body to turn muscle tissue into energy. The process is called gluconeogenesis. This includes burning of the skeletal muscles, and at some point burning of even the heart muscle. Numerous studies show that a low-calorie diet unaccompanied by exercise causes 40-50% of the total weight lost to come from muscle tissue.

3. Low calorie diets increase the activity of fat storage enzymes and hormones and reduce the activity of fat burning enzymes and hormones

The most important fat storage enzyme is called LPL (Lipoprotein Lipase). When you reduce your calories too much, your body will produce more LPL and fewer burning enzymes. In other words, when you don't eat enough, your body changes its chemistry and makes it easier to store fat in the future.

4. Low calorie diets reduce thyroid hormone production

The thyroid gland is largely responsible for regulating the basal metabolic rate (the rate at which you burn resting calories). When the body feels a severe reduction in calories, it properly reduces the production of thyroid hormone. This contributes to the realization of the phenomenon described in the first point.

5. Low-calorie diets increase appetite and cravings

It is also a natural response of the body to severe calorie reduction, but the reverse is not necessarily true.

6. Low calorie diets decrease energy and work capacity

loss of energy and inability to sustain prolonged physical work. It is a direct relationship between the calories consumed and the physical work that a person can do. "

If you do not have energy for training, you will feel bad and you will compromise your results. The ability to train with weights and aerobics is critical for lasting weight loss.

7. powerful strategies to reduce fat permanently

You need to give up the concept of low calorie diets to lose weight. You will not lose weight using low calorie diets - it is physiologically impossible. Let's look at 8 powerful strategies to lose weight permanently without going into starvation mode.