Category Archives: Weight Loss

increased fat loss

Keep You Frequent Meals To Increased Fat Loss?

The question of the frequency of eating, in diets for reducing body fat, is quite extensive and controversial topic. The most widespread opinion in the fitness community is that more frequent and smaller meals such as volume increases the metabolism and lead to accelerated loss of body fat. That is why the most common advice is – “eat 5-6 times a day, in small portions. This view has become the fundamental law and dogmatically preached by many nutritionists, Fitness trainers and bodybuilders. As a result of which millions of people wanting to reduce their weight blindly follow these tips and diligently eating their 5-6 small servings of food. No matter how much effort and inconvenience that cost them, and whether they are hungry. But let’s get straight to the point: You Keep frequent meals to increased fat loss? The main variables that form the speed of metabolism and the total number of calories burned are: BMN (Basic Metabolic level) – these are the calories that the body burns at rest. Their quantity depends mainly on the amount of muscle mass. TECH (Thermal Effect of food) – this is the amount of energy that the body uses in the processing of food.

Two other basic values are the amount of energy expended during workouts, and during daily activity. We can certainly conclude that the number of meals for the day there is no way to increase the amount of energy you burn during exercise or in their daily activity. Then the only variables that might have an effect on fat loss, thanks to more frequent meals remain BNM and tech. To look at them separately: basic level of Metabolism (BNM)

As we clear BNM depends mainly on the amount of muscle mass and the rest free of fat mass, in an individual’s body – organs, bones, etc. There are no direct evidence so that frequent small meals and can directly affect the amount of muscle mass, in the short term. Accordingly, they have no way to raise the BNM. On the other hand, when the busy with bodybuilding and more frequent small portions of food in the long run, can contribute to increasing and maintaining muscle mass, thanks to the increased absorption of food and keeping the condition. This will contribute to the enhancement of BNM and accordingly improved fat burning. Thermal effect of Thermal effect of food or food TECH is the amount of energy which our body burns for the breakdown, absorption and storage of food. It is approximately 10% of the total amount of calories for the day adopted, that is, if we accept 3000kkal. About 300kkal. Of them will be lost and separated as heat, thanks to tech. It has been shown that the increased number of meals and smaller portions do not have any positive impact on TECH, and do not increase. On the contrary, even the smaller portions lead to less thermal effect of food. Other factors which we must bear in mind the frequent small meals and are an easy way to increase the intake, in a period of increased muscle mass, and to improve the absorption of food. Also, they can help to better control over cravings for diets with negative caloric balance.

Myths in the workout to reduce body fat-part

MYTH No. 1: The use of a large number of repetitions and light weights is most effective for reducing body fat. The myth that we will look at is very popular and enshrined in the minds of many exercisers and do some “fitness experts” Maybe everyone who was trying to reduce body fat it is heard or read somewhere – “For you to burn fat you need to lessen the burden and increase the number of replays. ” Well, I don’t!   Why this approach is wrong? What makes the wrong approach is the fact that the reduction of burdens, coupled with the large number of repetitions and deficit in the scheme to reduce fat leads to loss of muscle mass.

The body has adapted to the raising of the loads, as has responded with hypertrophy (increase in muscle mass), in the reduction of loadings it is with its reduction.

And when we work for body fat loss, muscle loss is the last thing we need. Muscles are the main engine for the burning of the body’s energy. When we lose muscle, energy consumption dropped and dropped and the pace with which you burn fat.

In addition, fat prevailed in the ratio of muscle to fat and lose weight while not getting relief. The correct approach: Strive to keep your force advances in basic exercises for all muscle groups during the periods to reduce body fat. Keep your repetitions within 6-12 for the upper body and 12-15 for the bottom. Concentrate on the strict adherence to the diet to reduce body fat and add cardio workout.

And, the muscles that you have saved, as you are not the victim of duties will give you faster fat burning and better vision when you complete the phase of relief.

Though no one wants to lose the hard muscles deserved it?

MYTH No. 2: the focus on problematic muscle groups/areas removes fat from them as a priority. We all muscle groups/areas that tend to accumulate large amounts of fatty tissue. It is only logical that in order to get rid of them you need to practice more often and diligently the ” problem ” areas. Unfortunately, however, our body is not subject to a similar logic and when we train harder and more often problematic muscle group’s burn fat as a priority.

The correct approach: Work out problematic muscle groups/areas as all the others, without giving them a priority and spend valuable time in implementation of marathon training! Concentrate on basic movements with free weights and weight, weight-bearing as many muscle groups combine with them. The correct diet and cardio workout and things will get.

MYTH No. 3: cardio workout is enough to melt fat Many people fall “victims” of this myth and understand the truth thanks to a bitter experience. They spend all their time training in running, cycling, walking and other cardio activities. All these people have in common is that they never change significantly the physics or at least not in the way that they want. Self-perform cardio workouts does have potential to keep the muscles and leads to weight loss, which is at the expense of significant amounts of muscle mass. The loss of muscles, slowing down the burning of fat and away from the desired shape. People who perform only cardio workout, have expressed and tight muscled figure they are just weak! At best, they managed to cut their tours but their bodies appear weak and passive. The correct approach: The combination of strength training with weights and cardio workouts. In this way you ensure the preservation of muscle mass, firmer and beautiful physique. Better health and performance that will hold more easily.



In today’s world almost everyone is searching for something that helps to lose fat. Belly fat is the most dangerous type of fat besides large waist lines are signs of disease. We start to put on weight in our midsection when the cortical levels spike. Stress is one of the main reason for high levels of cortisol secretion. When this happens cortisol breaks down the  lean muscle and also holds on to fat storage in the abdominal area. That stress can even get poorer with bad dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie restriction. So how do you come in shape? Follow these things  below and you will get a flatter belly easily.


Sleep plays a very important role in putting on and off of a weight, if you want to work late at night, then your biorhythms are off that ends up at eating more. When you are exhausted, you generate more ghrelin, which activate cravings for sugar and other fat-building foods. Losing sleep can also change your hormone production, affecting your cortisol levels that is the reason of insulin sensitivity, the prime reasons for belly fat. Trey to get about 7 hours of sleep a night, it is one of the best things you can do for your body shaping ambitions.


If you do 1000 crunches a night then it may get you strong abdominal muscles, but with a full layer of fat on your belly, you will not get the outcome you want. Instead of this, do exercises that keep multiple muscle groups and work your cardiovascular system. You can Try planking and hold yourself in a push-up position, resting the forearms on the floor or ground. Try 3 sets of holding for 30 seconds each. Walking is also beneficial for fat loss goal, especially belly fat.


You can Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones, If you have a craving for sugar, replace it with fresh fruits salad, top with honey, Another thing you can do is to sprinkle cinnamon in your breakfast oatmeal or coffee, this spice is supposed to help stabilize blood sugar levels and also slows the rate at which the food exits the stomach that helps to feel fuller for a long period of time


If you are under stress then your body produce more Cortisol hormone. Vitamin C helps to balance this cortisol hormone. Vitamin C is no doubt a best way to counteract a cold, but it is also necessary for making carnitine, it is a compound that is used by the body to transform fat into Fuel, and you will become more energetic and fresh.


Take fat to burn fat. It is not fat that gets you fat, but it is sugar that gets you fat. Food that is rich in omega 3 like avocados, salmon, olive oil, sunflower seeds and walnuts is the ideal choice to take fat for fat loss.



The new studies prove that those people who take food  that has high water content had smart body figures, the water can helps you to shed extra pounds. The fruits and vegetables have high water content and may fill your abdomen so you eat less food. If you are trying to lose your weight, then you have to take those foods that keep you healthy and helps you to shed extra pounds. They are also nutritious and helps to resist against chronic diseases, build up your bones, improve the eyesight, keep your skin fresh and mind sharp. Here you have the best foods for fat loss that gives you the best nutrition and keep you smart and healthy.


Beans are the best source of protein without fat in it. A bowl of boiled black or kidney beans will give you about 15 grams of protein. You can make  a bean salad with sesame seed and lemon dressing,  black bean hummus, bean soup, bean pasta or simply add to your scrambled eggs.

Green Veggies

Try to eat  green veggies to have a full feel stomach, superb skin and helps to shed  extra pounds. Green veggies are full of fiber, vitamins, antioxidant and minerals but low in carbohydrates and fiber. Green veggies include broccoli, kale, cabbage, spinach, collards, cauliflower, cucumbers, lettuce and zucchini.  These vegetables contain vitamin A and C. You can eat them raw as well as in salad form with lemon and sesame seed dressing. You can also make cutlets with these green veggies or just grilled them.


Oats help to make the weight loss process easier with  the feel of full stomach longer. You can add oats to your weight loss diet and can eat oats in breakfast or as a snack. Oats are full of fiber, nutrients and minerals. You can make oat crackers, oat clusters, banana nut oatmeal, baked oatmeal and lots more.  The half cup of of oats has about 4.6 grams of resistant starch that helps to boost the metabolism and helps to burns fat.



Salmon is the lean source of protein and full of MUFAs. In 2001 the study found that MUFAs rich diet helps to shed about 9 pounds.  Salmon is loaded with high protein, omega 3 fatty acids and also iodine. Iodine helps to make the function of thyroid proper so the metabolism will be maintained. You can eat salmon in so many varieties like grilled salmon, baked salmon, grilled salmon sandwich, salmon with tomatoes, salmon croquettes and glazed salmon fillets.


There are certain fruits on this planet that helps to reduce weight, they have high fiber, but also have fat burning qualities that helps to boost up the metabolism. Best weight loss fruits are berries, apples, grapefruits, strawberries, avocado, pears, apple, kiwi and peaches. These all fruits aids digestion, give you the feeling of fullness for longer.

Brown Rice

Brown rice is packed with more fiber than white rice. It helps to burns fat and boost the metabolism. Brown rice keeps you fuller but have low calories. If you want to become smarter as well as healthy then brown rice should be your first choice. You can made so many tasty recipes with brown rice like salmon and brown rice, chicken fried brown rice, oven baked brown rice, beans and brown rice, chicken and brown rice soup and lots more.



Yoga is a phenomenon drug that can calm down your mind, body and soul. But the question is that how yoga can help you with fat loss, then when you are doing yoga poses you are using your vigor so it means you are burning the calories. Yoga poses are not so intense but it makes you move. Yoga promotes relaxation and mindfulness that get you away from emotional eating and overeating. Yoga uses the body weight as resistance and helps to build muscle. This increases your resting metabolic rate and can help with weight loss.

Yoga also makes a strong body and mind relation that helps you to think better and become aware of what you are eating and what to eat and what to not. Some people eat more when they are in stress and yoga helps to combat stress, so hence if you are not over eating then you will not become obese. Yoga  helps to diminish the desire of eating and the instinct of the body to store fat. Yoga increase the craving of fruits, grains and vegetables rather than burgers and fries. The yoga leaves the desire of eating healthy and organic food rather than junk or packed food.

The postures of yoga makes your muscles toned and flexible and by performing yoga you feel how much workout you have done. In some of the yoga poses you can burn about 300 calories in half an hour that is more than swimming or playing tennis. The yoga poses Asthanga, Hatha Yoga, plank pose,cobra pose,spinal twist, fish pose and downward facing dogs are some of them.

If you are becoming obese then it is a sign that toxins are increased in your body. If you detoxify your body, then it will help you to reduce weight. When the body is toxic then it means the kidney and liver is not working properly and when these organs not work properly then it tends to weight gain.Yoga is the best thing to practice when you want to detoxify your body. Yoga helps to make the inner organs work optimally. Yoga poses like inhaling and yoga twist can help to detoxify the body so as to help in reducing weight.

Some people eat more when they are emotional, Emotional eating is the another cause of obesity. We used food to suppress feelings. Yoga is the best practice to do to release the stuck emotions from the mind. The best yoga poses for releasing stuck emotion is camel pose. If you feel relaxed, then you eat less nad and stop emotional eating. If your mind is relaxed then you feel better nad think better that what to do, what to say  and what to eat for a better living. Inward focus,  supported corpse, deep breathing, backbends, child pose and pigeon pose are some of the poses that help to release stuck emotions.

Yoga is best healing tool to relax, detoxify, and release stuck emotions and if you practice yoga poses regularly then you will surely feel that you shed few extra pounds and lose weight naturally.