The simple (and complicated) answer is that there is no “best way” to lose fat. The truth is that you will lose fat when you continuously get less energy than you use. No matter what you eat and when.
Most people are after a specific diet or exercise to get rid of excess fat from different areas of the body. And people tend to forget that all exercising burns calories. Of course, HIIT may burn more than walking, but you should always aim for exercises that you like because you are better to maintain things that you make you feel good.
Fat never burns locally. It will always disappear first where it most easily accessed by the body.
But doing resistance training will increase muscle mass, and it forces fat to divide into the broader surface area. That makes you look more fit, and more lean muscles mass will help you burn calories more when you exercise and when you are at play.
To read more about this and to download my nutrition plan, check out the Flesh Tamers Fitness app.
Get the Flesh Tamers Fitness App on Google Play or Apple App Store or on the Web
As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.
After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.
To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.
Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.
After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:
Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:
Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.
Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)
Make sure the % adds up to 100%. That’s it.
Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.
You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.
You can also click into each nutrient section to see what foods are highest in that group.
See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.
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