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Weight Loss Information from experts |
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4 Tips for Fast Fat Loss Part IV
Fat Loss Tip #4) Eat More Protein Yes, it's important to keep your protein intake high when dieting to make sure that you don't burn off any muscle tissue in your quest to get ripped. But that's not what I'm talking about. I'm talking about taking in protein in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue. In a study published in the American Journal of Physiology, one group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA. The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for this could be an increased thermic effect. The thermic effect of the RDA group was elevated 16% after eating. However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group. This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating. In other words, the more often you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day. In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates. Do you understand what that means? Think about it. Think about all those people and so called experts that have continually said that a calorie is a calorie. This is simply not true. Your body's metabolic rate is affected by the number of meals you eat, the frequency of those meals (how much time passes between each meal consumed) and the macro nutrient composition of those meals. A calorie is not simply a calorie and they are not equal. Depending on the number of meals, frequency of meals, and macro nutrient composition of meals, the same person's metabolism will be different on two very different meals plans, even if the total number of calorie's is the same. Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also. 1) Eat 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat, as well as increase your resting metabolic rate. It will also prevent your body from kicking into starvation mode, which can happen when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid. As a matter of fact, they are the exact opposite of what you are trying to achieve. 2) Eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This helps ensure that your body has the protein available to maintain a positive nitrogen balance, which can lead to an increase in your muscles mass. It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the starvation mode discussed in the previous paragraph. Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted. Or, for you women, the long, lean, sculpted, sexy body you've always wanted. Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat
MORE RESOURCES: Medicare, Medicaid plan to experiment with covering weight loss drugs The Washington Post Indian firms aim to gorge on weight-loss drugs The Economist TrimIQ Weight Loss: Official launched in UK and Ireland With Green Tea Probiotic Complex GlobeNewswire Natural molecules found in certain types of coffee helps you lose weight without dieting - Earth.com ‘This Is Us’ star Chrissy Metz’s weight loss journey: These 2 rules helped the actress lose 100 pounds Times of India Luka Doncic's Team Reportedly Saw Path to Better Diet, Weight Loss Before Lakers Trade Bleacher Report How Novo Nordisk lost its lead in the weight loss race Financial Times Weight loss and muscle gain in one go: Research says this 7-minute exercise routine is more effective than The Economic Times The Pink Salt Trick Recipe for Fast Weight Loss Trend in 2025: Why ProZenith Is the Science-Backed Alternative Yahoo Finance Lakers' Luka Doncic weight loss lands him cover of Men's Health, and Mavericks fans are depressed Yahoo Sports Jelly Roll’s Stunning Weight Loss Journey in 28 Pictures Taste of Country Sculptra and Restylane Deliver 9-Month Skin, Confidence Boost Post-Medication Weight Loss Dermatology Times 5 Reasons You May Not Be Losing Weight Even in a Calorie Deficit, According to Dietitians EatingWell Novo Nordisk stock crashes after company cuts sales, profit outlook on weight-loss drug competition Yahoo Finance Luka Dončić 2.0 Has Entered the Chat Men's Health FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) My Big Fat Fabulous Life star Whitney reveals how she overcame 'disorienting' 100lb weight loss hellomagazine.com 1000-Lb. Sisters star Tammy Slaton is unrecognizable in new photos after 500-pound weight loss The Independent Scientists Warn: Popular Weight Loss Drugs Like Ozempic Fail To Provide Key Long-Term Health Benefit SciTechDaily A woman lost half her body weight. 4 simple habits have kept her in shape for 3 years. Business Insider Country music star Zac Brown's weight-loss plan includes gaming, IV drips, and several foods he says he won't eat again Business Insider Experimental drug promotes weight loss by heating fat instead of suppressing appetite - News-Medical Fernando Valenzuela’s 75-Pound Weight Loss: How the MLB Legend Transformed His Health at 63 Appalachian Voices CMS mulls proposal for some Medicare, Medicaid plans to cover weight loss drugs — report Endpoints News 7 Drinks to Help You Lose Body Fat Percentage in a Month Eat This Not That Ask the Doc: Trust the Military Health System To Guide Your Weight-Loss Journey TRICARE Newsroom (.mil) Trajectory of the body weight after drug discontinuation in the treatment of anti-obesity medications BMC Medicine Country music star Jelly Roll reveals he'll have his 'skin cut' amid weight loss journey Daily Express US Keto Acv Gummies Speedy | Frequently Asked Questions about Kelly Reilly Weight Loss Appalachian Voices Frequently Asked Questions About Kelly Clarkson’s Weight Loss Appalachian Voices Novo Nordisk shares fall 20% after company names new CEO and lowers its financial outlook - CBS News Cysteine restriction plays key role in weight loss National Institutes of Health (NIH) | (.gov) Tanmay Bhat stuns the internet with his drastic weight loss; fans can't help but comment on his 'Karanjoh Times of India Adopting a healthy diet may have cardiometabolic benefits regardless of weight loss Harvard T.H. Chan School of Public Health Woman who lost 17 kgs shows what she eats in a day: ‘It helped me maintain my weight loss for over 2 years’ | Health - Hindustan Times Hindustan Times |
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