First things first, it's vitally important to distinguish between eating to maintain your body weight and eating to lose fat.
If you're fuelling a healthy weight maintenance, the NHS advises eating around 2,000 calories a day, with a healthy balance of carbohydrates, proteins and fats. However, if you're looking to lose fat, you need to maintain a calorie deficit—in simpler terms, expend more energy than you consume.
If you are looking for fat loss, you might feel a little overwhelmed by the 101 diet plans circulating the Internet, various different workouts for fat loss promoted online, plus deluge of contrasting advice which protein powders to use, and when.
It could be grab bags of Monster Munch, homemade flapjacks or that extra spoonful (or seven) of mac and cheese; whatever your poison, it pays to park it, particularly any food you have a tendency to overeat or eat mindlessly.
Rearranging your fridge may sound way too simple to work, but nutritionist Karen Beck assures us it does: move the foods that you know fuel you and make you feel good to the most visible shelves, and shift the unhealthy stuff towards the back. Oh, and while you’re there, clean up your kitchen.
Research by Cornell University found that people who displayed junk food on the counter (like biscuits in a glass jar) weighed an average 12kg more than people who stored food away.
Out of sight, out of mind.
Start Strength Training For Fat Loss
Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.
Most commonly, strength training involves lifting weights to gain muscle over time.
Research has found strength training to have multiple health benefits, especially when it comes to burning fat.
In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly.
Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.
Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest.
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