Six strategies to lose fat without dieting
It is possible to lose fat without dieting. Steve Grant provides six strategies explaining how.
Change your attitude to nutrition
The entire concept of dieting for fat loss is flawed. When you say Im going
on a diet, the underlying implication is that its a temporary change and at some point
youre going to go off the diet. With this type of attitude, youre setting yourself
up for failure. Instead of adopting the mindset of short-term diets, you must adopt the mindset of lifelong habits.
Maintain your muscle
Muscle is your secret weapon when it comes to burning fat! The more muscle you have,
the more energy you burn when you exercise and even at rest. That is why weight training is an important part of any fat loss program.
Use a small energy deficit
To lose body fat, you must be in negative energy balance. This can be achieved by increasing the amount of exercise, decreasing the energy you eat or with a combination of both. The most efficient approach to fat loss is to decrease your kilojoules a little and increase your exercise a lot.
Burn fat through exercise rather than starving yourself
“Cutting calories backfires. The more you cut, the more your body fights to hold onto
its fat stores,” according to Chris Aceto, author of Everything you Need to Know about Fat Loss.
Exercise not only raises your metabolism but it also increases your fat-burning enzymes and hormones and increases the cells sensitivity to insulin so that carbohydrates are burned for energy rather then being stored as fat.
Never skip meals
Eat five to six small meals a day or eat approximately every three hours. Establish scheduled meal times and stick to them. By eating smaller portions more frequently, youll be able to eat more food and avoid feeling restricted or deprived.
Dont stay in a negative energy balance for too long
Ninety five per cent of people who lose weight put all the weight back on. When fat loss stops, most people panic and cut their food even further. Sometimes this works and it breaks the plateau. However, in most cases it actually slows down your metabolic rate.
The best thing you can do is to raise your kilojoules for a few days or sometimes even for a few weeks. A temporary increase in energy when you hit a plateau will spike your metabolic rate. It sends a signal to your body that you are not starving and that its okay to keep burning fat.
Steve Grant is the director of Vision Personal Training in Mona Vale and lectures on exercise and nutrition at The Australian College of Physical Education.