Let’s face it, everyone could do a little bit better to take care of themselves, and I would argue most people have wanted to change the way their body looks at some point. I have, my friends, family, coworkers, classmates and more have. It’s always good to feel good in your own skin, but if you want something else I encourage that as well. African Fat Flusher Reviews Supplement stores and ads on TV or whatever will sell you useless products that apparently help with fat loss. Listen. Let me give it to you straight. There’s no damn shortcut. Weight loss is an arduous process that requires a buttload of effort, discipline and a strict diet/training program. If you think there’s a product on a shelf you can order that will magically change the body you’re in, you are absolutely wrong.
What I’m going to talk about is based on our current understanding of weight loss science. Diet and exercise will play a massive role in your weight loss journey.
The Almighty Caloric deficit:
Calories are taken in and used by all the time. We burn calories even when we sleep, when we breathe, and just by existing. We can burn more calories by exercising through resistance training, cardio, playing sports or even going for a brisk walk.
Basically what we want when someone goes through weight loss is more calories being used up than the amount of calories that we take in. Let’s use a simple calculation for caloric deficit: Calories burned from exercise + Calories burned in general + Basal Metabolic Rate. If you can keep track of how many calories are burned from exercise from let’s say a 5 kilometer (or 3.1 miles for our imperialists) walk through an app or device, you can add it to the amount of calories you generally use up in a day from eating and existing. We’ll talk more about calories burned from eating, and the Basal Metabolic rate later.
Let’s talk diets for a second.
Lots of people will advocate for a certain diet, and others might never consider that same one. Some people like the ketogenic diet where you mainly eat fats and a bit of protein, and never touch carbs (I’d never be able to do this, I love pizza like no tomorrow). Others like intermittent fasting where they only have a small window of time to eat and the rest of the time they’re just fasting and refraining from food.
At the end of the day, the best diet is the one that works for you. As long as you can maintain a caloric deficit and you can stick to that diet, you’ll be golden. Try experimenting with different diets and see what can help you achieve your goals and while still maintaining a healthy, well-balanced lifestyle. Trying to switch up your current diet to whatever one you want to try probably won’t work well if you go too fast and don’t adapt well. You’ll end up cheating and probably won’t be able to keep up anymore. Remember to take your time easing yourself into the diet. Set specific, reasonable goals for yourself and you will get there. Discipline isn’t achieved in a day.
Remember when we were talking about how you burn calories from just existing, or even eating? A lot of energy is used up for just existing. Our muscles need energy to move, the digestive system needs energy to power through and obtain all those nutrients we’ve collected from our food, and our brain needs lots of energy (specifically glucose) to keep our bodies going. So all of this, and more is part of our basal metabolic rate. It’s the rate of metabolism that we have from all non-exercise activities that are fundamental to us just being alive. Unsurprisingly, existing is hard work, so kudos to you person who’s existing right now! The basal metabolic rate or BMR eats up anywhere between 50% to 70% of our energy a day. Measurements of this can only be accurately done in a lab, but rough estimates using a BMR calculator work too.