Previously we discuss on the crucial difference between weight loss vs fat loss. If you have not read it up, now it is the time to do so: WEIGHT LOSS VS FAT LOSS: KNOWING THE DIFFERENCE IS CRITICAL!

Fat Loss 101: Lose The Fat And Keep It Off

In this post, we will touch on Fat Loss 101, a simple and easy guide to shake off those fat and keep it off!

You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss basic so you can get your body fat to dream numbers while still have a life & eat normally. 

6 Golden Rules

Rule #1: Burn More Calories Than You Eat

Simple Math: if you burn more calories than you consume, you’ll drop fat. When a calorie shortfall is created, the body responds by digging into bodyfat reserves to make up the difference. And presto, you grow leaner.

Of course, we’re not saying to starve yourself. But cut back on your portion sizes and limit your carbs. Any junk or processed food you’re eating should be the first to go. The easiest way to cut calories? Eliminate excess dietary fat - meaning no butter, oils, salad dressings (low-fat or fat-free dressings are okay); remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank. Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter and avocados.

Rule #2: Eat More, Don't Diet

NO! we are not trying to contradict rule #1. What we mean is: Eat 6 smaller meals per day, not 2-3 Feast.

Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals. If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.

Rule #3: Eat Healthy

Rule #2 says about eating more, but you does not mean you can start dumping those junk food inside your mouth. It isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate to hold on to existing energy stores.

What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism slows further, and fat goes on to claim even more territory.

Of all the foods you eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat. Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories.

Fat in foods doesn’t necessarily add up to fat around your waistline. Animal fats, real butter, coconut oil, nuts, and avocados help reduce hunger and maintain optimal testosterone production.

Rule #4: Pump Iron