4 Tips for Fast Fat Loss Part IV
Fat Loss Tip #4) Eat More Protein
Yes, it’s important to keep your protein intake high when dieting to make sure that you don’t burn off any muscle tissue in your quest to get ripped. But that’s not what I’m talking about. I’m talking about taking in protein in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.
In a study published in the American Journal of Physiology, one group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
One reason for this could be an increased thermic effect. The thermic effect of the RDA group was elevated 16% after eating.
However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.
This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.
In other words, the more often you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.
In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates.
Do you understand what that means? Think about it. Think about all those people and so called experts that have continually said that a calorie is a calorie.This is simply not true. Your body’s metabolic rate is affected by the number of meals you eat, the frequency of those meals (how much time passes between each meal consumed) and the macro nutrient composition of those meals.
A calorie is not simply a calorie and they are not equal.
Depending on the number of meals, frequency of meals, and macro nutrient composition of meals, the same person’s metabolism will be different on two very different meals plans, even if the total number of calorie’s is the same.
Let’s review some simple changes you can make right now in your nutrition program to rapidly increase your body’s ability to not only build muscle but burn fat also.
1) Eat 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat, as well as increase your resting metabolic rate.
It will also prevent your body from kicking into starvation mode, which can happen when you go too long between meals.
If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid. As a matter of fact, they are the exact opposite of what you are trying to achieve.
2) Eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This helps ensure that your body has the protein available to maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.
It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the starvation mode discussed in the previous paragraph.
Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you’ve always wanted. Or, for you women, the long, lean, sculpted, sexy body you’ve always wanted.
Gregg Gillies
Gregg Gillies is the founder of .buildleanmuscle.com and the author of Get Fit Fast. He articleshave appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check outhis site on building muscle and losing fat
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How To Look Thinner
There is no need to worry too much if your weight loss programme is going along slowly. That is often the case. If you want to give yourself a boost, though, and at least look thinner, there are a few tips that may help you. There is no harm in a bit of illusion, especially if it can boost your confidence. Here are just a few of the tips:
1. This one is for women, as make-up can be a friend in this illusion of looking thin. It is a special tool that can make some changes in favour of a thinner looking you.
a. A good tan can make you look thinner! Stay in the sun or go to a beauty saloon, and use a tanning lotion, or whatever it takes to tan your skin. If you use a tanning lotion, use more under the cheeks, as the coloured areas will look deeper. That will make your face look thinner than it really is.
b. The use of a lot of eye make up can make your eyes bigger. The bigger your eyes look, the smaller your face will appear to others.
c. Pay attention to your eyebrows, for the same reasons as in b.
d. You can even make up your legs; yes, really, why not? Put a vertical line of oil on the middle part of your legs, so that it makes your bone shine. You will find that your legs, due to the extra shine, actually appear a bit longer!
2. This next trick works well both for men and women. It has to do with the manner in which you arrange your hair. The more volume you give to your hair, the better it will be for making your face look smaller. Once done, try to remember to play with it from time to time.
3. The clothes you wear can deceive the eye as to your true size, and thus make you look thinner:
a. Don’t use clothes that are too colourful, as that will only attract more eyes on the areas that you really would like to hide. Chose black or dark blue clothes, as they can make you look up to 5 kilos thinner.
b. When it comes to skirt length, for those who want to to look a bit thinner than they really are, you should choose knee length skirts. Shorter ones will show off just how fat those legs are, and longer ones accentuate thick ankles.
c. Another little trick for men and women is to use vertical stripes. That can apply to trousers, skirts, shirts, dresses, blouses etc. On blouses and shirts, use buttons, because they create a vertical line. The same effect can be reproduced with long zippers.
d. Loosen the pockets, and avoid filling them up. Full pockets add bulk, not the visual effect you are looking for when you are trying to look thinner.
4. Always be aware of the position of your body and your posture. A correct position can make you appear up to three centimetres taller than you are.
Keep in mind these tricks and work on your illusion of looking thinner. Also, you can use your imagination to discover more!
This weight loss article was written by Roy Thomsitt, owner of routes-to-self-improvement.com
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