Thursday, September 21, 2017

Is There A Better Way To Lose Fat?

HOW LONG SHOULD I DIET WHEN LOSING WEIGHT FOR A CONTEST OR EVENT? ALSO, HOW DO I DEAL WITH BEING SO FREAKING HUNGRY ALL THE TIME?

by Jacob Wilson, Ph.D., CSCS

In America we want things instantly. So why wouldn’t we all want to get instantly shredded? This mentality has led bodybuilders to go on drastic, unsustainable diets in order to rapidly lose fat. But is this the ideal method to lose fat? The knee-jerk response you’ll hear from many people is “no,” but the real answer is more complex.

Let’s start with the basics on fat loss. Generally, the strategies for losing body fat include “cutting” calories and adding cardio. However, both of these techniques put you at risk for losing muscle in addition to fat. And, as your question points out: As calories decrease and metabolic rate lowers, your hunger level goes up like crazy. This brutal conundrum, known as the “energy gap,” is your body’s way of resisting a shredded physique.

Cutting is never going to be fun, but it doesn’t have to be sheer misery. Let’s look at a few ways researchers have helped shed light on how we can improve this often misunderstood process.

 

PRIORITIZE FILLING FOODS

Let’s address your appetite first, because, let’s face it, nothing feels like a higher priority than hunger when you’re under its influence. Luckily, there are a number of ways this situation can be controlled to some degree. One is to tap into your stomach’s ability to sense the volume of the food you consume.

Studies show that you will feel full, and thus stop eating, once your gut senses a certain volume of food has been reached. Therefore, your diet should be based on low-calorie, energy-rich, high-fiber foods like vegetables and lean protein sources, all of which will keep you feeling fuller for longer. You should also seek to add volume to your foods through the addition of air— by drinking blended smoothies, for example — and keeping your water intake high.

Research has also shown that as individuals increase the variety in their diet, they’re also more prone to eating spontaneously. This doesn’t mean that you need to eat the same thing at every meal. However, when your primary goal is cutting fat, too much variety can chip away at your self-control. This —more than other times — is when you should focus on the essentials.

Read the whole article at bodybuilding.com