That title sounds like the beginning of a long marketing pitch about a new wonder drug that burns fat without you having to do anything. It’s not. Let’s get one thing straight. You can’t binge on junk food all day without putting on fat. This simply isn’t possible. Nature doesn’t allow this sort of thing.
At the same time, we have to get rid of this ‘all or nothing’ approach. Just because you want to get healthy and fit doesn’t mean you have to give up pizzas, burgers, and coca cola. Let’s explore how you can do this.
Start with the Basics
Firstly, you can’t spot reduce fat. A man who wants abs can’t do 100 sit-ups or crunches each day and find himself looking like an Australian surfer. To lose fat in one place you have to lose fat everywhere. It all starts with the ‘calories in calories out’ principle.
Calories, on an extremely basic level, are the energy particles of your body. If you need to eat 2,000 calories per day to function, you’ll lose weight if you eat less and gain weight if you eat more. Your body has fat reserves that it can delve into if you have a calorie deficit.
In short, stop eating as much. Someone who has a slice of pizza every day will still lose weight with a calorie deficit.
Start measuring your calories by looking at the labels on the back of each food item. It doesn’t have to be accurate. A rough idea is all you need.
Eat More Gain Less
Every food has a different calorie density. Fruit and veg have an extremely low amount of calories. Junk food has a high amount of calories, which is why people classify it as junk food in the first place.
If your favorite foods have a low calorie density, eat as much as you want of them. You could eat a few kilos of fruit each day and still lose weight, without becoming unhealthy.
Always stick to the ‘calories in calories out’ principle.
Burn it Down
Now, the previous arguments have been used with the assumption nobody is exercising. Exercise burns through calories. Bodybuilders wanting to reduce the amount of fat on their bodies will operate at a calorie deficit by intense exercise whilst reducing the fat content in their meals and eating more carbs.
Carbs are converted into glucose, which enable you to feel energetic. They’ll stick to foods with little fat and operate at a calorie deficit. This is the ultimate way of reducing fat. You’re adding a minimal amount of fat and forcing your body to burn the fat already inside you.
How long will it take to burn all this fat, though?
It depends how seriously you take it. Some people prefer to reduce their calories significantly and exercise at a high level of intensity. On the other hand, other people will reduce their intake by a few hundred calories and decrease their body fat percentage over a greater period of time.
Jessica Sanders, a world-renowned fitness guru, contributed this article. She shares health and fitness related tips through her articles.