3 Effective Fat Loss Tips
Fat loss - many people are doing so many things and putting so much effort into it. However, some people tend to put useless unnecessary efforts in doing it and could not see any satisfying or pleasing results. The common fat loss method people do is to keep exercising and not eating (or eat a very little food), but this is not the ideal fat loss method as it is extremely unhealthy for the body's systems eg: immune system. Why? Antibodies (made up of proteins) are the "substances" that help to combat the harmful bacteria and viruses in our body. So what happens when we consume little or no proteins (meats)? Our body will be lack of proteins, thus antibodies cannot be made/ synthesized in our body and our body making us become weak (our body immune system becomes weak!). So just scrap away the no-food-at-all diet, here are some tips that aid in fat loss.
1) Have a High Protein and High Fat Breakfast.
"What?! High fat? But consuming fats will make me fat!" That is a wrong perception. There are many types of fats and our body needs a certain amount of fats (except trans-fat) to produce hormones as all the hormones in our body are made up of fats. Back to the point, why having high protein and a high fat breakfast will help to lose fat? This is because when we wake up after many hours of fasting (sleeping = fasting as we do not consume food when we sleep), our body would be utilizing fat for fuel. If we consume proteins and fats, the body will continue utilizing fat for energy and this will lead to more fat used and burned! However, if we consume carbohydrates such as noodles or rice, our body will immediately stop utilizing fat and start utilizing the carbohydrates for energy as our body would prefer using carbohydrates(in the form of glycogen) over fats to produce energy. So don't be afraid to consume fats! A good example of high fat and protein breakfast would be eggs. An average egg contains 6g of protein, 5g of fat and no carbohydrates. You can fry or cook it in your own style. I personally eat 5 whole eggs for my breakfast every day. Don't be afraid of the cholesterol in eggs as they are good cholesterol called HDL that lowers the bad cholesterol (LDL) in our body.
2) Earn Your Carbs!
Carbohydrates a.k.a. carbs are not bad if we consume it at the right time in an appropriate amount. As mentioned above, for optimal fat loss, it is not encouraged to consume carbs in our breakfast. You can have it during your lunch but the optimal time to consume carbs is post-workout (after working out). Why? After a workout, our body would be depleted of glycogen (the main energy source in our body which is made up of carbohydrates), consuming carbs specifically high-glycemic carbs (eg: dextrose, glucose, gummy bears, or white bread) helps to replenish our body's glycogen level and causes the spiking of insulin hormone which helps in muscle growth as it increases the absorption of creatine and carnitine into muscle cells. Besides post-workout, another optimal time to consume carbs is before sleep (preferably an hour prior to sleep). Consuming carbohydrates causes the body to release a hormone called serotonin that calms our body's central nervous system thus enables us to have a good sleep.Besides, carbohydrates have anti-catabolic ability that helps to prevent muscle breakdown when we sleep.
3) HIIT it!
HIIT (High Intensity Interval Training) is a very popular fat loss method nowadays. The fat burning effect of HIIT massively outweighs the effect of steady state cardio such as jogging. Researchers have found that individuals who performed HIIT for 15-20 minutes lost two times more fat compared to individuals who jogged in a steady state for 60 minutes.
Two example of a HIIT workout:
a) 100m all out sprint x 4-8 sets
- Rest 90 seconds in between sets.
b) Stationary bike.
- 30 seconds of maximum effort on the bike (Increase the level of difficulty if possible).
- Rest 60-90 seconds in between sets.
If you do not feel like throwing up after the workout, it means that you could have done more.
Why is HIIT so effective? This is because of the intensity of the workout skyrockets the body's metabolic rate so that even after the workout has been completed, the body will keep burning fat for the next 48 hours whereas the metabolic rate goes back to normal level after an individual stops jogging.
Hope these tips help you in losing fat. Have any questions or thoughts about it? Do comment below!
**This was an article I published in the Zalora Community page in which my post can be found here.
1) Have a High Protein and High Fat Breakfast.
"What?! High fat? But consuming fats will make me fat!" That is a wrong perception. There are many types of fats and our body needs a certain amount of fats (except trans-fat) to produce hormones as all the hormones in our body are made up of fats. Back to the point, why having high protein and a high fat breakfast will help to lose fat? This is because when we wake up after many hours of fasting (sleeping = fasting as we do not consume food when we sleep), our body would be utilizing fat for fuel. If we consume proteins and fats, the body will continue utilizing fat for energy and this will lead to more fat used and burned! However, if we consume carbohydrates such as noodles or rice, our body will immediately stop utilizing fat and start utilizing the carbohydrates for energy as our body would prefer using carbohydrates(in the form of glycogen) over fats to produce energy. So don't be afraid to consume fats! A good example of high fat and protein breakfast would be eggs. An average egg contains 6g of protein, 5g of fat and no carbohydrates. You can fry or cook it in your own style. I personally eat 5 whole eggs for my breakfast every day. Don't be afraid of the cholesterol in eggs as they are good cholesterol called HDL that lowers the bad cholesterol (LDL) in our body.
2) Earn Your Carbs!
Carbohydrates a.k.a. carbs are not bad if we consume it at the right time in an appropriate amount. As mentioned above, for optimal fat loss, it is not encouraged to consume carbs in our breakfast. You can have it during your lunch but the optimal time to consume carbs is post-workout (after working out). Why? After a workout, our body would be depleted of glycogen (the main energy source in our body which is made up of carbohydrates), consuming carbs specifically high-glycemic carbs (eg: dextrose, glucose, gummy bears, or white bread) helps to replenish our body's glycogen level and causes the spiking of insulin hormone which helps in muscle growth as it increases the absorption of creatine and carnitine into muscle cells. Besides post-workout, another optimal time to consume carbs is before sleep (preferably an hour prior to sleep). Consuming carbohydrates causes the body to release a hormone called serotonin that calms our body's central nervous system thus enables us to have a good sleep.Besides, carbohydrates have anti-catabolic ability that helps to prevent muscle breakdown when we sleep.
3) HIIT it!
HIIT (High Intensity Interval Training) is a very popular fat loss method nowadays. The fat burning effect of HIIT massively outweighs the effect of steady state cardio such as jogging. Researchers have found that individuals who performed HIIT for 15-20 minutes lost two times more fat compared to individuals who jogged in a steady state for 60 minutes.
Two example of a HIIT workout:
a) 100m all out sprint x 4-8 sets
- Rest 90 seconds in between sets.
b) Stationary bike.
- 30 seconds of maximum effort on the bike (Increase the level of difficulty if possible).
- Rest 60-90 seconds in between sets.
If you do not feel like throwing up after the workout, it means that you could have done more.
Why is HIIT so effective? This is because of the intensity of the workout skyrockets the body's metabolic rate so that even after the workout has been completed, the body will keep burning fat for the next 48 hours whereas the metabolic rate goes back to normal level after an individual stops jogging.
Hope these tips help you in losing fat. Have any questions or thoughts about it? Do comment below!
**This was an article I published in the Zalora Community page in which my post can be found here.
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