Suitable fat loss programmes and supplements

Before we start, it is necessary to discuss the differences between weight loss and fat loss. If the weight that is lost is from water, or active musscle weight, then this is not likely to benefit your general health, or your body composition. It may be important to aim to lose fat mass, rather than weight.

So, what quantity of fat mass can realistically be lost in a 1 week period? Are you aware that losing 1 kg relates to a calorie deficit of 7000 calories? Therefore, to lose 1 kg of FAT MASS in a week, you would need to burn 7000 calories over the ammount you consume, or 1000 every day. If you are commited to lessen your calorific consumption by 500 calories each day and do 45 minutes to 1 hour of physicalcardiovascular exercise then you can realistically lose 1 kg per week.

This could seem like a slower process as some diet programmes claim to enable you to drop much more WEIGHT than this, but what mass would you really be losing and will the progress that you achieve even be sustained long-term?

When following low carbohydrate plans you are restricting your calorific intake, but some of the mass lost is usually water mass, which can lead to chronic dehydration. This is because carbohydrates combine with water when stored by the body's lean tissue, so if you eat and store less carbohydrates, then you might also store less water. This is not equivalent to FAT LOSS.

Low fat programmes also encourage you to reduce calories, but unsaturated fats have numerous important functions in the body, from micronutrient transportation to hormone processing.

If you are creating a calorific deficit surpassing 1000 calories every day, 2 changes are going to develop. Firstly, your body might break down lean tissue to produce carbs for energy and secondly, your metabolism might slow down. This means that your body's capacity to consume calories will be affected. Both of these adaptations may alter your ability to remain at an a healthy body composition in the future.

So what is the best approach for maintaining an optimum body mass and body composition long-term?

Exercise is a critically important part of fat burning and is equally beneficial after you reach your ideal body shape. You goal should primarily be to lead a healthy lifestyle, rather than jumping from one quick fix programme to the next and physical exercise (even at lower intensities) must be a part of that.

With respect to food, your body requires all key nutrients, from carbohydrates and protein to healthy fats, so cutting out any nutrient completely may not be the best choice for your overall health. A more suitable approach could be to follow a program, or use products, which contain a good blend of carbohydrates, protein and fat and do not encourage that you eat any less than 1500 calories per day. If you would like to create a more significant calorific difference than this, then increase your exercise!

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