Losing fat is not only just about cutting down your calories intake, but to increase your calories out for fast weight loss!
Remember,
Calories in < Calories out = Weight LOSS
Calories in < Calories out = Weight LOSS
Keeping yourself active is the most essential part in weight loss and maintenance. Everything you do burn calories.
But calories from which part of your body? Your body sugar or fat? If
it is only burning the sugar, can I lose fat? Can I only burn fat but
not the sugar?
This is the basic of body metabolism that you need to learn. A rule of thumb to keep in mind: excess sugar in body will turn into fat. That is the reason why even though you don't eat fat, you still gain fat. For whatever exercise we do, our body will first use the available sugars in the body. Our body will switch to use fat as energy source only when the sugar levels are depleting. Therefore, the more exercise you do, i.e. the greater calories out, the more fat in your body will be burned, and hence, the faster you lose weight!
How much of exercise is needed for fast weight loss??
Do I really have time for exercise? The answer is a definite YES. Where there is a will, there is a way. If you wish to lose fat, that is the only way.
To lose weight fast, all you need is just 1 hour or at least 30 minutes of exercise everyday.
Vigorous exercise (aerobic dancing, running, rock climbing or heavy
gardening) are always more effective than moderate one (brisk walking,
swimming and mowing the lawn). On top of your decrease in calorie
intake, there is no way not losing any fat!
The
table below shows the calorie expenditures of various exercises for 1
hour which depends largely on the type of exercise, intensity level and
personal factor.
Adapted
from: Ainsworth BE, et al. 2011 compendium of physical activities: A
second update of codes and MET values. Medicine & Science in Sports
& Exercise. 2011;43:1575.
Should I eat after exercise?
YES. As mentioned in the diet plan for fit body, no eating will slow down our metabolism rate and will deter our body building and muscle toning. Your body requires various other nutrients besides sugars and fats for proper body functions. Try taking in small meals with low calories such as vegetables and fish. And remember to drink plenty of water to replenish the water loss during exercise! Note down all food intake into your diet journal!
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