Diet and Exercise, Fat Loss, Nutrition Articles, Vitamin Information


	What Makes a Good Fat Loss Program There are many fat loss programs out there. Some of them are quite good and will give you great results. But some are ineffective at best and can even be dangerous. So, it helps if you can discern the good ones from the bad ones. With that in mind, here are some traits of a good fat loss program. It agrees with science. A good fat loss program must agree with science. It will create a caloric deficit that forces the body to use its fat stores to satisfy the deficit. The program will use a combination of regular exercise and quality nutrition to achieve this. As you approach your goal, the program will transition to a caloric equilibrium. It takes a 3,500 Calorie deficit to lose each pound of fat (7,700 Calories per kilogram). This means it takes a 1,000 Calorie deficit per day to lose 2 pounds of fat per week. So, you should be skeptical of any weight loss program that promises you will lose about 10 pounds in a week. After all, you will more likely lose muscle and water than maintain a 5,000 Calorie per day deficit. It includes resistance exercises. We all know that exercise helps a fat loss program, but resistance exercise is the most effective. Resistance exercise forces your muscles to work against significant resistance. It includes weightlifting, pilates, power yoga, and some forms of interval training. Resistance exercise does more than burn Calories directly (which it does). It increases your lean mass which increases your resting metabolic rate. This will cause you to burn more Calories 24 hours per day (even when you sleep). Also, a muscle growth stimulus (from resistance exercise) will make your body more selective to burn fat instead of muscle during a caloric deficit. It emphasizes nutrition. There is a saying that abs are made in the kitchen, not the gym. There is a lot of truth to this. You can easily replace the calories you burn in the gym with a large candy bar. So, quality nutrition is crucial to a good fat loss program. A fat loss nutrition program should provide the nutrients to prevent starvation. But it should also provide a shortage of Calories so the body will use its fat stores to make up the difference. It needs to avoid starvation because starvation causes muscle loss. The muscle loss will slow your metabolism will slow or stop your fat loss. Lack of nutrients usually causes starvation. For example, if your carbohydrate or protein intake is inadequate, your body will go into starvation mode. This will happen regardless of your total caloric intake. So, a quality program will provide all the classes of nutrients while minimizing empty Calories. It uses realistic measurements. A good fat loss program will have at least one way to measure your progress. Measuring your weight is one of the more popular ways used to do so. But at the beginning of a fat loss program, people will often gain weight even as they lose fat and shrink in size. It is because they are gaining muscle, which is denser than fat. This is one case where the bathroom scale can lie to you. It makes much more sense to use a measuring tape. It will show your size reduction from the beginning of your program. It is also smaller, and more portable. Besides, clothing sizes are listed in inches or centimeters, not pounds or kilograms. It is sustainable. Using effort to lose fat only makes sense if you keep it off. So, a fat loss program needs to be sustainable if it is any good. It is normal to feel discomfort at the beginning of any lifestyle change. As time goes on, the new lifestyle should become more comfortable. But if the program is an unbearable ordeal, then you will want to get it over with. But getting it over with means going back to old habits and results. So, if you are considering any fat loss program, you should ask yourself if you can keep it up for 10 years. If your answer is no, then it is not for you. Other articles

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