Lose Fat Diet

Diets that promote weight loss can make you feel better and look better for a short time, but in order to promote permanent weight loss you have to gain muscle while you lose fat. To lose fat on a diet, the right kind of exercise is vital. A lose fat diet is one that stresses the kind of regular exercise that builds muscle and boosts metabolism so that once the diet ends, you keep your new shape while eating normally.

How do you lose fat on a diet instead of just losing weight?

Here are some basic tips:

• Get at least 30 minutes of cardio per day. You can break this up into two 15-minute sessions if you want, and it doesn’t have to be terribly intense. Even two 15-minute sessions of brisk walking in the morning and evening are better than no exercise. More is definitely better though: 45 minutes to an hour is best, and if you include some short 3-minute bursts of intense movement into your moderate walk you’ll significantly boost your metabolism.
• Spend at least two hours per week on resistance training. Forty-five minutes every other day with Sunday off is a practical plan, but even two sessions a week is better than none. Lift free weights, train at a gym, or adopt any other resistance program that builds all-over muscle. Muscle burns more calories that fat and muscle is what will allow you to maintain your weight once you reach your goal.
• Drink plenty of water. If you are in the habit of drinking several glasses of soda pop each day, simply cutting that out and trading it for water (with a slice of lime or lemon if you don’t like the taste) will help you lose a significant amount of weight. Pop contains high levels of sodium, especially diet pop, and sodium causes water retention and bloat. Water flushes fat from your system and keeps your weight loss steady and your skin clear.
• Eat high quality protein. Lean broiled meats and fish, eggs, nuts and seeds, tofu, beans and legumes, and (low-fat) dairy are all high quality protein sources. Stay away from smoked or processed meats and cheeses, fast food, fried foods, and processed foods.
• Eat at least five vegetables and fruits each day. A serving of fresh fruit or vegetables is half a cup, so a large salad meets all your daily requirements, but aim for more. The more of these low-calorie, nutrient-rich foods you eat the less room you’ll have for high calorie empty foods.
• Switch from butter to olive oil. Saturated fats like butter clog your arteries and promote heart disease. Olive oil contains monounsaturated fatty acids, which have been found to protect the heart and to actually increase metabolism.
• Switch from refined grains to whole grains. Whole grains like whole wheat, oats, barley, and brown rice take longer to digest and stabilize blood sugar. Refined grains like white flour, white bread, and processed starches cause blood sugar to crash an hour after eating and may lead to diabetic conditions.

A lose fat diet doesn’t have to even include calorie counting. Instead, you can lose fat while dieting by keeping a few general rules of thumb in mind (like the ones above), by learning to stop eating when you are full, and by staying active your whole life.

It’s very possible to be of normal weight and have an unhealthy amount of body fat. A diet and exercise program that promotes fat loss as well as weight loss is a program designed to work for an entire lifetime.