In the world of weight loss, most people stick to the slow and steady method for sculpting a healthy body. In fact, many a personal trainer in London will tell you that keeping a realistic timetable for your goals is essential to getting incredible results. However, if you’re wondering how to get a flat stomach, and you want to get it fast, then you might need to think fast.
Losing fat slowly can be good, but losing it too slowly can be a problem – and may even lead to poor results. Here, we’re going to look at why speed does count when it comes to shedding those excess pounds, and what you should be trying to achieve with your weight loss goals.
Why Losing Fat Fast Works
Most of the time, when people set a goal for losing weight, they want to achieve that goal as quickly as possible. That means that they need to look at ways of accelerating and upgrading their fitness solutions. Unfortunately, a lot of people believe that the best way to lose weight is to burn fat slowly. This focus generally revolves around eating less calories, doing more exercise, and maintaining a lean mass. However, while this solution might work for some – it’s not necessarily the best option around.
While slow cutting offers some small benefits, it also comes with major drawbacks associated to the physiological changes that happen when you restrict calories for weight loss.
What Happens in a Calorie Deficit?
When you create a calorie deficit, your body uses more calories than it takes in – which obviously, a good thing for people who are trying to figure out how to lose belly fat. However, there are also some problems with this method too.
1. Calorie Deficits slow Your Metabolism
The longer you spend in a calorie deficit, the more your metabolism slows, meaning that you need to continue reducing calories, or increase your typical exercise routine. This happens because of metabolic adaption, when your body adapts to the amount of energy that you need to keep yourself moving. Restricting calories means feeding your body less energy, and your metabolism naturally starts to slow. The longer this happens, the more your metabolism slows.
Calorie deficits can therefore lead to a negative cycle of cutting more calories, and devoting more time to workouts just to maintain some kind of weight loss. Then, once you’ve achieved your goals, you need to start working on speeding your metabolism up again.
2. Calorie Deficits Mean You Don’t Build Muscle
Muscle is essential to both health and weight loss. If you’re not building muscle, then your long-term results are going to suffer. Calorie deficits reduce your body’s ability to build and repair muscle proteins – which can effectively halt muscle growth. The problem with slow cutting then becomes immediately obvious – limiting your muscle development.
3. Calorie Deficits Make You More Likely to Give Up
Even if you’re dieting carefully, the chances are that staying within a calorie deficit will start to drag you down after a while. Energy levels can begin to flag and workouts can get harder. On top of that, you’re facing frequent cravings for foods that you know you can’t have.
The longer you’re expected to fight your desire for food, the more problems you’re going to have when it comes to maintaining your weight loss efforts.
So, How Can You Lose Fat Fast?
Losing fat fast while preserving muscle might be easier than you think. It all starts with an aggressive calorie deficit of around 20, to 25%. Just like athletes, you’ll immediately start to see reductions in your fat by pushing your body further without being reckless. The aim should be to reduce your calorie intake to about 80% of your TDEE (or Total Daily Energy Expenditure).
Once you’ve done that, you’ll need to make sure that you’re using your calories on a high-carb, high-protein diet. Although we’re still unsure about what the ideal diet might be – there’s one thing that most online fitness coach professionals know for sure – it’s going to be packed with protein. Various studies have proven that high-protein diet is always superior to low-protein dieting.
There’s a lot more to maintaining an incredible weight then adjusting your calorie intake and diet – from engaging in HIIT cardio, and lifting heavy weight to ensure that you preserve muscle strength. However, when it comes to rapid weight loss – avoiding the problems of slow calorie deficits is one of the first steps to success.
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