Rules for Long Term Fat Loss

Losing your fats is not as easy as when you start deciding that it’s time to be healthy. It could be easy for the first few weeks or months, but maintaining it as a long term is the hardest and most challenging part.


Here are some of the simple rules of successful dieting for long term fat loss:

Avoid crash diets

They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance.

Reduce your calories gradually

If you are looking to lose fat, don’t make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat. Instead, you should reduce your calories slowly, making reductions every week or two in order to prevent this metabolic slowdown and allow your body to burn fat at an optimal rate.

Eat More (Good) Fat

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. In addition, it has myriad health benefits, including being good for your heart.

Good fats include: polyunsaturated (especially Omega- 3’s), such as those from fish and nuts (especially almonds), as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.

Take fish oil capsules EVERY DAY!

More Fruits, More Vegetables, More Fiber

Keeping your weight under control and losing fat can be made much easier by adding a steady stream of fruits and vegetables to your fat loss nutrition program. Fruits and (most) vegetables are high in water and fiber content and low in calories.

They fill up your stomach, keeping your appetite under control at a lower level of calories. For better fat loss results, try adding more fruits and vegetables to your diet or just have yourself an apple before your meals.

Limit Your Intake Of Carbs

All the media attention of low carb diets has successfully put most people into pro low-carb or anti low-carb camps without a lot of thinking involved. Whichever side you’re on, the bottom line is that reducing your carbohydrate intake when trying to loss fat will help. This is especially true of carbs sources like sugar and starches.

You should focus on non-processed carbs like natural oatmeal and vegetables. It can also help to vary your carb intake in the same way you vary your calorie intake mentioned above.

Eliminate Processed Foods

Stick to natural foods. Forget anything processed that is just a bunch of chemicals. You’re putting poison in your body! I can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes, not to mention fat gain.

Increase Your Protein

Increasing your protein intake will increase your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.

Specific food combinations can help to burn calories by ramping up your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.

Drink More Water

First of all, our bodies are about 70% water. That should tell you something right there. And you all know that you can go much longer without food than you can without water.

The body needs a lot of water in order to maintain its daily functions efficiently. In addition, water helps to flush out harmful toxins, as well as prime the body for fat loss.

If your body isn’t getting enough water, it does everything it can to hold on to the water it does have. The problem with this is the way it holds onto the water. You see, about 70% of your muscle is made up of water. It helps to give your muscles that full, pumped look (along with glycogen).

Once you begin taking in enough water, your body starts dropping weight, possibly 4 or 5 pounds in the first week. Now, this is mostly water weight. Doing so optimizes your bodily functions, allowing it to run more efficiently and start burning stored body fat for energy.

Have a Reward Day

Giving yourself a reward day does not mean going so crazy that you sabotage everything you’re worked hard to achieve. As to whether it’s a meal, day, or even half a day, only you can decide. Only you know how far to go with this to keep you on track. Only you know if you’re better off with just a meal because an entire day will send you flying off the progress tracks, turning your reward day into a reward week. Eat what you want but eat normally. Don’t stuff yourself. Eat what you want until you are full and satisfied.

Get More Sleep

Getting enough sleep on a regular basis is crucial to having your body perform optimally. Your body needs atleast 7 to 8 hours of restful sleep each night. Your body repairs itself and recovers from your workouts while you sleep. Without enough sleep you’re on your way to overtraining, feeling burnt out and sore, and getting sick often. SLEEP!

There are so many other ways aside from above that you can use to make sure that when you decide to have a healthy lifestyle, it’s for good. It will be very hard to maintain your decision but with strong determination and motivation, it is not impossible. Just always think the sexy and healthy body that you always wanted, make it as your inspiration to motivate yourself in making it a long term.