5 ways to avoid FAT loss from stalling
We should all be aware that cutting calories will give us weight loss but eventually it will stall, which then leads people on to cutting carbs and lowering our good fats.
By doing so you're putting your body under significant stress that you're unaware of and will suffer METABOLIC DAMAGE which is a drastic slowing of the metabolism caused by excessive caloric restriction, cardio, and stress on the body that follows it.
You can't just eat less and do more cardio, you're body doesn't work like that. The body uses calories simply through digesting and processing food. This is described as the thermic effect of food. The simple act of eating less causes lower energy output. Once the body senses a loss of body fat, it will begin to lower thyroid levels and diminish nervous system output in an effort to stop the weight loss. It also lowers testosterone and cortisol levels therefore you will lose muscle mass.
It's all about survival and that's where your CALORIES come into it and they should be worked out correctly, not given a plan that any Tom, Dick and Harry can hand out or who aren't qualified to give the information ie the leaders of all the weight loss groups... Anyone can do that.
Our body as in the human body is an amazing adaptive machine that always strives for homeostasis. For correct weight loss, muscle gain or definition you need to understand how to work with your body as much as possible, and understand that your body will automatically take measures in response to your calorie intake or expenditure. Whatever condition the body is put in, it will strive to survive within that new adaption.
To avoid METABOLIC slow down follow these rules:
1. Have PATIENCE
*A healthy weight loss should only be around 1 - 2lbs a week. Muscle tissue is active it consumes calories all the time, you need to be careful not to cannibalise it.
*Create minor changes/adaptions , just start cutting carbs, fats and doing a shed lot of cardio this is too drastic in the first few weeks. See them as tools for your body to function.
2. Keep the CARBOHYDRATES
* Stick with healthier variations and limit them but don't cut them out, unless you've severe obesity and that will only be for the first month or so and then slowly introduced back into the diet in order to use up your extra triglycerides within your body (fat cells)
*By consuming carbs it increases
cellular hydration, therefore cell volume. Muscle cells become hydrated and have a greater volume, which in turn signals the body that it is full. The body, sensing it's fed, keeps the metabolic rate raised. If carbs are too high, fat loss cannot occur, but for continued fat loss, carbs should remain in the diet.
3. Utilise HIGH CARBS
* Carbs contain leptin and are essential for elevated metabolism. Leptin is a fat-burning hormone; its release is directly related to carb intake and body fat levels. Leptin serves many functions, including the control of energy expenditure.
* To boost leptin, include a couple of high carb days, this may not work for everybody so it's important to listen to it and see how your body feels.
* high carb will lead to a more positive hormonal effect. They can lead to higher levels of the t3 thyroid, as well as help to keep testosterone levels elevated, both of which can further your fat-loss efforts.
4. Don't CUT FAT too low
*Fatty acids in the body to create cholesterol, eventually this is converted to testosterone. If fat intake is too low, there won't be enough fatty acids available for optimal testosterone production.
* When our body senses an extremely low intake of fat, it naturally tries to hold on to body fat stores, since fats are at a premium. Moderate amounts of fat intake will ensure that calories are low enough for fat loss, but that the body does not perceive starvation.
5. Add CALORIES back into your diet slowly
* Once you get to were you want to be, slowly introduce your calories back into your diet.
* This is essential to prevent the cycle of metabolic slowdown.
* The human metabolism can be raised by systematically, but slowly, adding protein, carbs, and fat back into your diet.
