Fat Weight Loss

Have you put on weight recently?  Is your tummy getting bigger?  Did you know that if your waist measurement is over 94cm (37in) for men or 80cm (31.5in) for women, it is an indicator of internal fat deposits, which can increase the risk of chronic disease through coating the heart, kidneys, liver and pancreas?

How Do I Target Fat Weight Loss?

When you are stressed, your body releases a soup of hormones all designed to protect you from danger. Of these hormones is cortisol, which is known to contribute to abdominal fat. The belly fat has also been linked to elevated blood pressure and heart disease.

Two other metabolic hormones, insulin and glucagon need regulating for weight management. When excess carbohydrates are eaten and insulin levels rise, blood sugars in the body are converted and stored as fat (ready for hibernation).  In the twenty-first century we have no need for a hibernation response, so over time we gain weight.

The way to get rid of the fat stores is to get the body to burn fat for fuel, instead of the carbohydrates we eat.  This is done by replacing processed food with good amounts of protein, fat and vegetables, with less fruit and whole grains.  The insulin response will be minor and the body will start to use the fat stores.

With the body's hormones out of balance, it is most important to not stop eating with greatly reduced calories, as this will drop your metabolic rate.  Your system will slow down and so will your weight loss.  The trick is to eat the right amount of food at regularly two-three hourly intervals throughout the day.  The bodybuilding diet is based on this premise.

Three meals, each containing protein and vegetables/fruit need to be combined with three small low carb snacks throughout the day, using lean protein sources.  These keep the metabolic rate ticking over, fill you up and help you burn fat for fuel.  A good multivitamin / multimineral, and fish oil supplement are recommended for good nutrition.  Due to the higher amounts of protein in the diet, water should be consumed regularly throughout the day.  This diet is not recommended for pregnant or nursing mothers.

What Exercise Should I Do to Maximise Fat Weight Loss?

The ideal situation for fat weight loss is NOT to do a lot of exercise.  To burn fat, diet makes up about 70% of your success.  Walking should be the other 20%, with recommendations for maintaining good health at 10, 000 steps a day.  Additional exercise needs only to be 10%, with weight/strength training a good option a few days a week.

You will have more energy from your diet to get moving - walking, and everyday activities, such as taking the stairs.  It is important to preserve muscle and bone as you shed fat.  Strength training helps with these and also gives your metabolism a boost,  providing you with greater endurance.