Fat Loss Diet Secrets

Lots of people want a trim and fit body and go looking for the fat loss secrets that will help them achieve their goal. The fact is there are no diet loss secrets to share, there are only facts.

The fact is that we are consuming way more that our bodies need or can handle, add to that the fact that it is often the wrong kinds of food and we have a real problem.

The second fact is that these wrong kinds of food are packed full of calories, refined sugar, saturated fat, all processed in to a food item that our taste buds love and we end up craving, but which is not at all good for our bodies.

The next fact is that even though we are over consuming we are not exercising anywhere near enough. Calories were used up by our ancestors gathering food just to stay alive. Our bodies stored this excess food as fat because of the uncertainty of when the next meal would be.

Today many of us in the developed world are office bound, and sitting of a chair for hours, which doesn’t take much energy, or use many calories, and then we ride to and from work and spend the day eating the wrong kind of food.

So the first thing we need to concentrate on for our fat loss diet is to reduce the quantity of food we eat, we just don’t need it. Overeating is often caused because of cravings and we need to find other activities to replace this.

We then need to eat more of the right kinds of food, replacing those fatty foods with fresh fruit and vegetables along with modest portions of low fat protein sources such as lean meat.

The next thing we need to do is increase our exercise. If throughout the day we can find some opportunities to do a small amount of exercise we will increase our body's metabolism. We can speed up calorie burn by building up muscle mass. Calories are used by muscles just to maintain themselves, which is not the same for fat which just sits there as storage. Skeletal support is also provided by our muscles which helps to prevent injury.

To really make progress with our fat loss diet we need to engage the large muscle groups as much as possible. These burn the calories at a much higher rate than the small muscle groups which are also harder to target.

The leg muscles are the single biggest muscles and the best ones to engage in a workout. the use of many muscle groups in one exercise will use more calories in the same time period and this is better than just concentrating on one muscle group. Effectiveness increases if we use the large muscle groups and we will get quicker results.

Exercises such as squats and overhead presses with free weights engage nearly all the major muscle groups including the legs, back muscles, and the arms.

The final step in losing that weight is to increase the intensity level of any exercise done. Following a program with increasing intensity levels gives our bodies time to adapt. Interval training is very good where an exercise is performed at different intensities by speeding up and then slowing down to give some recovery time, and then speeding up again.

Using this type of program will burn more calories than a program involving long slow endurance type training and is therefore more suited to weight loss. Significant calories will be burnt after the exercise has been stopped while the body recovers. A real commitment to a program of this type for 20 minutes a workout for 3-4 days a week will see you making some real progress.

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