Fat loss: the perfect combination of diet and strength training
Tight legs, flat stomach: you want to get rid of your love handles and focus on effective and lasting fat loss? Then you should change your diet and do sports at the same time. This combination is particularly effective because you can lose weight with the right diet and at the same time stimulate muscle building.
Exercise is the perfect addition to a balanced diet. Endurance sports accelerate the weight loss process and targeted strength training promotes muscle building. Try to incorporate 2-3 workouts per week into your schedule.
Does fat make you fat? The right nutrient distribution for fat loss
Fat makes you fat: This saying persists. When it comes to fat loss, most people think straight away: I have to eat less fat, then the fat deposits will disappear by themselves. However, it is not that simple.
Dietary weight loss works best with a slightly protein-emphasized , low-calorie diet plan. The most important rule: If you want to lose weight, you have to save calories. The majority of the calories should make up complex carbohydrates, for example in the form of whole grain products, vegetables or legumes.
Simple carbohydrates, such as those found in white flour products, sweets, sugary drinks or fast food, should only make up a small part of the diet. In addition to carbohydrates, protein plays an important role in slimming down.
The body needs protein to grow muscles and the more muscles the body has, the lower the fat content. High-quality protein can be found in eggs, dairy products, meat, as well as nuts and legumes. Fat is also part of the nutritional plan. Value should be placed on high-quality, vegetable fats, however, such as those found in avocados, rapeseed or olive oil.
Crash diets, fasting & Co .: How useful are fat loss diets?
If you want to lose a little weight in a short time, you are welcome to try one of the many crash diets. As a rule, however, the customer success is not permanent. If the food intake is very low, the body switches to emergency supply and reduces the energy metabolism.
If you eat normally again after the diet, the body stores extra energy in order to prepare for the next emergency. The so-called yo-yo effect occurs. My tip: Avoid crash diets if you want to lose fat and lose weight.
It’s always better to put together your own individual nutrition plan. Depending on your personal preferences, you can focus on low carb dishes, which are usually quite high in protein, or you can try intermittent fasting.
Intermittent fasting, also known as interval fasting, does not generally do without food, only longer breaks are taken. And it is precisely these breaks that are supposed to stimulate fat loss, especially overnight.
Diet plan weight loss: the best tips for changing your diet
The best diet plan for fat loss is an individual diet change. It starts with breakfast in the morning. Croissants, toast or baguette may taste great, but they are one of the many causes of small fat deposits. Oatmeal, wholemeal bread or occasionally not too high-fat egg dishes ensure a better start to the day.
So the body is already supplied with a portion of complex carbohydrates and protein in the morning. At lunchtime, stir-fried vegetables with chicken, homemade salads when you’re out and about, or a sandwich with wholemeal bread tastes good.
Oven vegetables, cauliflower rice or omelets are ideal for cooking in the evening. So that fat burning can run at full speed overnight, you should avoid simple carbohydrates in the evening. A slice of whole wheat bread or a serving of whole wheat pasta are fine if they are not eaten too late.
You should, however, stay away from chocolate or chips. The problem: Not only do you have a lot of calories, but you also make your blood sugar level soar. In response, the body makes lots of insulin to move the sugar from the blood into the cells.
This is a perfectly normal process – with a little catch for anyone looking to lose fat. Insulin inhibits fat burning. Therefore, especially in the evening, avoid chips and other snacks, so that fat burning can run optimally overnight.
Fat Burning Myths
Green Tea or Grapefruit: There are some foods that are considered true fat-burning boosters. Unfortunately, the fact is that there are usually no scientific studies to prove this.
Neither spicy food nor drinking ice-cold water is scientifically proven to get your metabolism and fat loss going. The same goes for green tea, ginger or grapefruit.
Accelerate fat loss through dietary supplements?
When it comes to fat loss, dietary supplements containing L-carnitine are extremely popular. L-carnitine is a combination of the two amino acids lysine and methionine, which the body can also produce itself. It is true that L-carnitine is a means of transporting fatty acids and plays an important role in fat metabolism.
However, consumer advice centers point out that there are no studies that prove that dietary supplements containing L-carnitine really promote fat loss.
In addition, the body produces sufficient amounts of L-carnitine itself. The same applies to other dietary supplements. Better to save the money and invest it in new sports shoes.
The best snacks before and after training
Exercising and training on an empty stomach? This is not for everyone. See if you can work out before breakfast in the morning. The fat burning is then definitely in full swing. However, there are other options as well.
It’s best to eat a light snack with a combination of complex carbohydrates and protein an hour before training. For example, yogurt with fruit and oatmeal is a good filler, as is a slice of whole wheat bread with cheese.
After training, you should rather rely on protein and eat only a few carbohydrates. How about, for example, an omelette with lots of vegetables? A salad with chicken breast or salmon is also a good meal after exercise.
If you ever want to support my work and buy anything you plan on purchasing on Amazon anyway, you can do so by getting to Amazon through my affiliate link and then navigate to your desired product.
This will give me a small commission, which helps me to continuously provide free consultation, diet plans/menus and reading material for people with health or diet issues.
It also helps me to support those who suffer from panic attacks or depression, seek guidance during their spiritual awakening journey, or simply need an open ear and advice. There are no additional costs for you:
Also, please, help to spread the word about my website with your family and friends. This allows me to continue sharing informative articles, tips, recipes, free ebooks, etc.
If you want to learn more about healthy living and how to find long forgotten relief and cure everywhere within nature, then check out the video presentation in “The Lost Book of Remedies” link below:
Also, go ahead and book a free consulting call with me if you need help with letting go of your negative thoughts or don’t know how to stop identifying yourself with your mind.
As a panic attack and agoraphobia “survivor” myself, I am also here for you if you are in desperate search for relief from panic disorder, moderate depression or just could use someone to listen to you.
Feel free to either send me an email or give me a call (contact info on top left of our homepage). Then we will find out together what you really need help with, and how I can be of service to you.
My goal is to help you to re-discover who you truly are and reclaim your life. I’m also guiding you through by supporting you in letting go of your limiting beliefs. Only this way you can tap into your powerful resources and create the life you desire and deserve.
You might also like to check out this Keto video with everything you wanted to know about the Keto diet, Keto meal ideas and the chance to get your own customized Keto meal plan:
* = Affiliate link. If you order through it, I receive a small commission and you support my work. There are no additional costs for you.