Forget it all. Instead, read these five essential rules for rapid fat loss and sustainable weight loss—other just details.
1: Burn more calories than you eat
Weight loss will be followed by fatigue and constant tiredness. But too many boys are still underestimating how much they eat and are obsessed with how many calories they burn. Avoid guessing and keep food paper for a week. Calculate exactly how many calories you have. You might be surprised.
Now start eating a few 500 calories a day – that’s about the amount in one meal. Of course, we don’t mean cutting dinner. But reduce your share sizes and limit your carbs. Any unhealthy or processed food you eat should be the first to go.
2: Eat more protein
Of all the foods you eat, being high in protein is the most important for fat loss. First of all, they keep you full, which prevents you from swallowing and unwanted snacks. Second, increase your calorie intake throughout the day because protein takes more energy to digest than carbs or fats. Third, when combined with weight training, a high-protein diet prevents potential muscle loss when you cut calories suddenly.
Eat at least one gram of protein per kilogram of body weight and get your protein from all sources such as lean meat, eggs, fish, and powders.
3: Eat healthy fats
Fat in the diet does not add to the fat around your waist. Animal fats, real butter, coconut oil, nuts, and avocados help reduce hunger and maintain good testosterone production. Without enough fat, your results will decrease (as will your libido).
Eat more healthy fats and reduce carbs, raising blood sugar and raising your insulin levels, leading to more fat storage. Get at least 25% of your calories from good fat sources and protect artificial fats, linked to many health problems like heart disease.
4: Be strong
Many people still think that the key to fat loss is cardio. And while cardio can help you burn fewer calories, it does nothing to improve the muscles under your fat (the ones you want to expose in the first place). Too much cardio and a lack of calories can also cause you to lose muscle and make you weak.
Even if your goal is to be minor, you still need to lift heavy weights and build strength. Heavyweights help you maintain and increase muscle mass, improving your body composition. Each week, train using essential squats, deadlifts, and equipment to get 4-8 reps sets.
Sleep at least 7 hours a night
Reducing sleep increases levels of cortisol, a stress hormone, which causes fat retention. In a study of more than 6,000 participants, Japanese researchers found that short sleep is associated with higher BMI levels and more enormous buttocks in men. Insomnia also affects the production and growth of hormones.
Get at least seven hours of sleep uninterrupted every night. If you have trouble sleeping, stop drinking caffeine during the day, limit your alcohol use (which impairs sleep quality), and practice a bedtime routine to get your body and mind ready for sleep.