It’s not easy getting lean, which is why fast fat loss is always a hot topic.
Need a little extra help leaning out before the arrival of the sunny months? Let us make your transition to the ideal body a bit easier. Read these 6 fat loss diet tips to make sure you’re on the right track to unveiling those strong muscles you’ve build over the winter!
1.The Lower You Get, the More Crazy You Have to Be With Your Diet
If your goal is to get below 10%, there is something you need to know. The higher your current body fat percentage, the easier it is to lose fat. But as you get lower, maintaining the same pace will become harder and harder. And at the super low ranges, it takes extraordinary efforts to keep going lower. In other words, going from 30% to 20% is much easier than going from 20% to 15%. In fact, the last task is only for the bravest and most disciplined among us!
Most diet plans you know of were made for people who pack considerable amounts of excess fat and want to reach the 10% range. But the next step of the journey – dropping below 10% – is rarely discussed. So how do you get there? By being extremely consistent and laser focused on your diet and training.
You will have to forget about the concept of cheat days or entire cheat weekends, and effectively eliminate every thought of junk food that passes through your mind.
2. Tone Down Alcohol Consumption:
A few beers or libations every so often won’t hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.
So as you’re burning off the alcohol, what happens to the food you eat? It’s merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don’t eat a lot while you indulge.
3. Protein, Protein, Protein
Nutrition experts have been drumming the importance of protein while dieting into our heads for a long time. A good reason: as you get leaner, your protein needs increase. This is because, the larger your caloric deficit, the more your body tries to cannibalize your muscle tissue.
So supplying your body with enough dietary protein will prevent it from devouring your muscles. Science has backed up these claims and shown us that high intakes of protein can significantly support the process of getting shredded. When people restrict their calorie intake, those who eat more protein lose less muscle and more fat, and vice versa.
Since preserving muscle gains while melting away the remaining fat reserves is a key priority for someone looking to get absolutely shredded. You will need to significantly increase your protein intake during the cutting phase. Regardless of how you manipulate your total number of calories, aim to get 0.7-1.0 grams of protein per pound of bodyweight.
As the most satiating macronutrient that also has the highest thermic effect, protein will help you stay full for longer, keep your metabolism running smooth and maintain your hard-earned muscle mass.