7 Fundamental Principles of Fat Loss

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Oct 20, 2014

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With so much controversial information available these days about the best ways to lose fat, you end up being mislead and frustrated. Here are seven principles of fat loss that you must follow to achieve desired results.
  • 1

    The Conflicting “Best” Ways to Lose Fat

    If you are attempting to develop a diet and fitness plan to lose fat, you are swimming against the current. All thanks to the conflicting information available these days about the best ways to lose fat which will actually make you analyse. So which fitness plan do you follow? The one which asks you to go low-carb or low-fat? What about the amount of protein? Do you count calories? Should you strength train or do cardio? The list of confusing messages is endless. What you really need is a practical, maintainable and fact-based approach. Here are seven institutional fat-loss principles that will help you achieve your goal.

    Image: Getty

  • 2

    Fat-loss Calorie Demands

    Without this, you will only achieve little success even if you apply our principles of fat loss. There are various tools and formulae to determine your calorie needs within seconds by only your age, current weight, weight-loss goal, height and gender. The goal of this calorie-counting activity is to see how much you can eat and still lose fat, not how little. A large calorie deficit and levelling out will end you up nowhere.

    Image: Getty

  • 3

    Enough Protein

    To lose fat effectively, it is crucial to eat enough protein because it increases satiety and preserves muscle when you’re trying to lose weight. It is fairly easy to get adequate protein in your diet by incorporating eggs into your breakfast and yogurt and nut butters into your snacks and aim to include lean proteins like chicken, fish and beans at lunch and dinner. Spread your protein consumption evenly across your meals and don’t forget to have a fast-digesting form of protein, such as a protein shake immediately after workout.

    Image: Getty

  • 4

    Fear Carbs Not

    Carbohydrates help you get more out of your workouts so you need not fear them. In fact, they are essential for hard-training individuals. Having them before or during the training session can help you combat fatigue, work harder, and burn more fat. Post-workout consumption of carbs is also important because they preferentially go to your muscles to refuel them for the next training session.

    Image: Getty

  • 5

    Saving Time with Eating Right

    Hammering a nail in is always more efficient and less time consuming than driving the nail in with a screwdriver. Similarly, if you are eating a bad diet and trying to out-train it, you will need to do a combination of strength training and cardio exercises for seven days a week for an hour just to burn about 3,000 calories. That equals to less than a pound of fat. You could save all that effort and time by not taking in those extra 3,000 calories in the first place. Use a combination of exercise and a good diet to enhance fitness and retain lean muscle mass while losing weight.

    Image: Getty

  • 6

    Prioritise Strength Training

    When you are going through a calorie deficit, retaining your lean muscle is of utmost importance. For doing so, prioritising strength training is the best option. Strength training makes muscle and it keeps muscle. Be it cardio or higher-rep resistance training, they help lose muscle, especially in a caloric deficit. But, mixing strength training with heavier loads for five to eight reps per set is the solution. This will not only keep you strong, but it will also provide the stimulus the body needs to grow muscle.

    Image: Getty

  • 7

    Variety is not the Spice of Life

    To lose fat, you must quantify, particularly your calories. When you incorporate a variety of foods into your diet, the quantification become tedious, frustrating, impractical and time-consuming. Just pick four to five sources of protein, fat and starch and build the fat-loss diet around those. This also helps to keep the grocery shopping, quantification and meal prep simple. Once a routine is developed, you can gradually add new kinds of proteins, carbohydrates and fat.

    Image: Getty

  • 8

    Supplement Hype is a Fad

    Don’t believe any advertisements for magic pill, liquid, herb, plant or potion that will melt away your fat. They are nothing but bogus marketing strategies. If they tell you they are tested and efficient, there is a high chance they were tested on rats and never worked well in human studies. Also remember that supplements with even a minor positive effect, burn far fewer calories than just a few minutes of exercise, and they can have adverse side-effects such as insomnia and jitters.

    Image: Getty

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  • neetu vidhani17 Nov 2014
    Nice ideas
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