When you lose fat and become fit, you not only look better, but you also have a better health and less possibility of having different medical conditions. Losing fat and becoming fit is not hard if you follow certain specific rules and play by them. There are a few rules which can help you to lose fat and become fit.

Burn more calories than you eat

Fat loss is simple-burn more calories than you eat and you will reduce fat and weight. You should not engage in guesswork and so need a food Journal for every week. Exactly count how many calories you are eating and you’ll be surprised by this continuous tracking. You need to eat 500 fewer calories per day from your existing calorie intake. Do not cut out meals, but reduce the calories in it. You can reduce the portion sizes or reduce your carbs. Get rid of the junk or processed food.

Eat more protein

Eating more protein will help you in getting rid of the extra fat in your body and will also help you to build muscles. The high protein foods are the most important when you are trying to lose fat. These foods also boost your calorie burn as digestion of the proteins needs more energy in comparison to carbs or fat. A high-protein diet will also help you by preventing muscle loss when you reduce your calorie intake. You need to eat 1 gm of protein per pound of your body weight. Good protein sources are lean meats, fish, eggs and protein powders.

Eat more healthy fats

Fats are not villains as they are portrayed. Eating some fat does not mean that you are adding it to your waistline. Real butter, animal fats, nuts, coconut oil and avocados are good for you because they reduce hunger and also help you by maintaining optimal testosterone production. If you do not eat enough fats, you will have different problems and you won’t be able to lose bad fats.

You need to reduce the amount of carbs and eat more healthy fats. If you eat more carbs, it will increase the blood sugar and your insulin levels, which will cause more fat storage. You need at least 25% of your calories from good fat sources. However, you need to avoid artificial trans fats because they can cause different medical conditions.

Get stronger

You need to get stronger and for that, you need strength training. Strength training will also increase the muscle mass and will keep you fit and healthy. Cardio is good for you as it helps you to burn some calories, but cardio cannot help you to develop your muscles. Lots of cardio combined with fewer intakes of calories can negatively affect you and you may lose muscles. It may also make you weaker. You should lift heavy and build your strength will stop when you lift heavy, it will help you to add muscle mass and will also improve the body composition.

Sleep

You need to sleep a lot. Sleep at least seven hours a night. If you cut back on your sleep, it increases the levels of cortisol-the stress hormone. Cortisol causes fat storage in the body. Scientists associate shorter amounts of sleep with higher BMI and larger waistline. Sleep deprivation is bad for you because it hampers recovery and growth hormone production. You need seven hours of uninterrupted sleep. Take some measures to avoid any interruption in your sleep.

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