Lose fat? It is easy.
When it comes to lose fat, you end up focusing only on the scale: the weight you put on, the pounds you have lost … is a misleading view of reality. You might think that all you have to do is eat less, even if it means depriving yourself of yourself for a few weeks … and the body helps itself to automatically gain weight. No, it won’t happen.
As we will see, the body can also use other reserves: water, sugar … muscles. All sources that can influence your weight.
Many of you wrote to me following draconian diets, where temporary success (losing 10 kg in 10 days) gives way to fatigue, followed by an even greater weight recovery.
In an ideal world, should our body be a machine for losing fat when we don’t eat enough, and for making muscles when we eat a lot instead of accumulating fat?
The good news is that
it is possible.
In this article, you will learn how to achieve this ideal. These recommendations aren’t mandatory for weight loss..but they can help you if you’re stuck. When it comes to weight loss, you end up focusing only on the scale: the weight you put on, the pounds that have been lost…is a misleading view of reality. You might think that all you have to do is eat less, even if it means depriving yourself of yourself for a few weeks…and the body helps itself to automatically gain weight. No, it won’t happen.
As we will see, the body can also useother reserves: water, sugar … muscles. All sources that can influence your weight. Many of you wrote to me following draconian diets, where temporary success (losing 10 kg in 10 days) gives way to fatigue, followed by an even greater weight recovery.
In an ideal world, should our body be a machine for losing fat when we don’t eat enough, and for making muscles, when we eat a lot instead of accumulating fat?
Some obese people can stay a year without eating, like this study that accompanies an obese young man during 387 days of total fasting… without negative consequences for his health.
It’s a good idea? There is a small snag.
The body is also able to use our tissues as a source of energy. First our muscles, then our organs.. in case of extreme hunger, the heart is targeted, leading to heart weakness and long – term death. Not very happy!
Why don’t we use fat?
– The body needs some amino acids that are found only in proteins …
– Protein can be converted into sugar if the sugar reserves are depleted and intense effort is made.
With a diet that is too low in protein, or doing too much exercise on an empty stomach … the body has no choice but to use the muscles to find the essential nutrients it needs to function.
This is an essential survival mechanism in prehistory, but it plays tricks on us when our goal is to improve our physique (not really the priority at that time!).
of a draconian diet
When your intake decreases too much over time (skipping a meal won’t kill you), your body tries to adapt to survive as long as possible in this difficult environment. Muscle mass consumes a lot of energy,a waste of energy if you don’t use it.The best way to reduce expenses is therefore to lose muscles: the body then uses unused muscle fibers first.
In the process, it keeps the brain as much aspossible, which must continue to rotate as apriority. Any other activity then becomes secondary. To feed the brain, which by default turns into sugar, it converts muscle proteins into sugar (neo-glucogenesis).
Both to survive and to feed the brain, all studies show that prolonged restriction increases the creation of glucose from the body’s proteins…and therefore the use of muscles. In addition to reducing metabolism (which makes weight loss increasingly difficult), losing muscle is also not good forgoodphysical appearance. Muscle gives definition.
Even if you are lighter, you don’t necessarily feel better on ice…and when you eat again, you will regain weight very easily due to the slower metabolism.
To lose mainly fat,
you must first of all
avoid losing muscle.
The impact of diet on our hormones.
You know that weight loss – is all about hormones. Depending on what you eat, the production of these hormones will be affected. For example, too many sugars and starchy foods cause the body to produce insulin, which keeps us in a state of permanent conservation … does not favor destocking. A good option to help is therefore to reduce the intake of sugars and starchy foods, as well as limit the glycemic index of your diet.
Conversely, a higher fat diet increases body fat consumption during exercise. In another study by Dr. Bray, it only takes a few days to eat less sugar and more fat for the body to spend more fat during exercise.
Finally, in the event of too many restrictions, hormones are also affected.
We have hormones that allow muscle gain and weight loss. A good hormonal balance is therefore essential for a healthy and lasting weight loss.
What happens if you
follow a too drastic diet
– Reduction of testosterone levels: in addition to reducing the ability to repair and make muscle, you lose energy and the ability to reproduce (not a good sign). – inhibition of growth hormone, one of the most important slimming hormones
– low thyroid function, which makes the use of fats more difficult
– permanently high cortisol (chronic stress), which leads to muscle loss and fat accumulation.
As you can see, these hormonal changes will literally turn you into a fat storage machine, especially when you eat normally. So we want to create the opposite effect on our hormones.
How do you
force lose fat?
As you understand, the ideal situation is to limit the production of “fattening” hormones, but without completely killing our metabolism with a drastic diet.
Scientists have measured the use of our reserves during the year for years.
The answer is very simple: the milder the exercise, the more fat is used as an energy source.On the contrary, the more intense the activity, the more sugar is needed.
For this reason, I advise you to be active all day because we spend energy without the need for sugar.
Walking on an empty stomach, gardening, using a bicycle instead of a car,are activities that essentially use our body fat especially on an empty stomach.
Read article Custom Keto Diet : Lose weight easily
Eat more fat, less sugar
Having a slow activity doesn’t help if you eat sugar all day. Eating too much sugar directly inhibits the use of fats (mainly due to the insulin produced in response to sugar).
On the contrary, eating more fat will stabilize blood sugar levels and transform our metabolism towards the use of fats. Saturated fats for example (found in eggs, butter, red meat), mistakenly accused of ruining our cardiovascular health, are essential elements in the production of hormones related to weight loss, such as testosterone.
In this context, replacing these carbohydrates with good fats takes two birds with onestone: the production of insulin is reduced and the loss of good fats and hormones is promoted.
Fasting, but not too fast
If you are on this site, you know the principle of fasting: short-term fasting.
Fasting is ideal for fat loss because we produce more slimming hormones (growthhormone, glucagon), while improving our sensitivity to insulin.
Having said that, I don’t recommend fasting for several days for weight loss,as muscle loss can occur as early as 24 hours without eating. There is no need to go further to lose weight, otherwise you will lose your muscles! Likewise, losing weight too quickly will impact our hormones, our muscle mass and simply our ability to lose weight. If you lose fat more than 2 kilos a week, it means that the restriction is too drastic: reduce your daily fast a little.
Preserve our muscles with exercise
Sport is not essential for weight loss, it is above all a question of diet. But certain activities can help. Remember that the body reduces muscle mass to conserve energy in times of famine…one of the solutions is to use it.
There are two ways to do this:
– muscle stimulation exercises, which protect muscle mass if you are low on calories, and also gain muscle mass if you are too caloric. Example: strength training
– intense exercise, which increases the production of growth hormones and metabolism.
Combining this type of exercise with a little slow activity is therefore ideal for being healthy and losing weight easily.
Fill with protein
Another way to preserve our muscle mass, which does not require exercise.
The use of muscles is a last resort for the body. To stop him from cannibalizing, just give him what he needs.
When you want to lose fat, or when you exercise a lot … eat protein. By always having enough amino acids in circulation, protect your reserves: your muscles.
With every meal, make sure you always have a source of protein. You should also choose protein-rich snacks, such as cottage cheese or walnuts.
Conclusion: the golden mean
You can definitely lose fat quickly. You will also be happy, but your body will lose a lot less: it has not only lost fat and your metabolism may have slowed down.
Losing weight isn’t just a matter of calories or deprivation. Our body has evolved to keep us alive first and foremost, which is not necessarily compatible with easy fat loss. A good weight loss strategy must limit the production of some hormones without putting our metabolism on its knees.
As always, the solution lies in moderation and long-term strategies. With regular fasting, changing your diet and exercising that is good, you can force your body to lose fat … without ruining your metabolism or losing muscle.