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Crash diets can cause your body to go into starvation mode, slowing down your metabolism and storing as much fat as it can because it believes there is no food available. Any weight you lose during a crash diet will most likely return once you have finished it. It takes time to lose belly fat. It is important to plan ahead and stay focused on your goals. You'll see long-term results with gradual weight loss.

It is important to cut down on high-calorie foods, but exercise is the fastest way to lose fat. Three to five times per week, you should plan to spend 30-40 minutes exercising. Keep in mind that you might lose weight in other areas of the body if you have weight to lose. The last fat to be burned is often abdominal fat. Don't lose heart!

You must burn more calories than you eat. Even if you exercise, if your body is still consuming more calories than it burns, you will gain weight, not lose it. Tracking what you eat, how much you exercise is the best way to ensure you are burning more calories than you consume. There are many apps for smartphones and iPods. Online tracking programs are also available for free.

Crunches and sit-ups are not the best exercises to lose belly fat. Crunches and sit ups will not help you lose belly weight. These exercises can tone your abdominal muscles but you must first lose the fat that covers them. It's time for you to tone your muscles once that fat has started to melt away.

Core exercises include tummy toning. They will improve your posture, strengthen your back muscles, and increase your stomach muscles.

Many foods that claim they are safe to eat as part a healthy weight loss program can actually cause more problems than solve. Bloating is caused by excess sugar and salt. This makes you feel uncomfortable and makes the stomach appear larger. Include whole grains in your daily diet and eat lots of fruits, vegetables, and whole grains. A diet rich in fibre will help stop bloating. It doesn't have to be difficult to lose weight or get fit.

Avoid very low-calorie diets. Although it is possible to lose weight quickly and can dramatically reduce your size, it may only work for a few weeks. Your muscles will be used as a source of energy. You will have a higher activity of fat-storing enzymes and hormones and a decreased activity of fat-burning enzymes. This will mean that you will store more fat in the future.

You will become dependent on your appetite and start to binge eat. If you stop thinking about food, it will be much more difficult to keep the diet going. Once you stop eating very low-calorie foods, you will see a return of your lost weight. This is a common result of a starvation diet. Which one do you prefer? You can lose 10 pounds in a few weeks or 2 pounds per semaine for as long as you like.

You must be in a negative calorie balance to lose weight. You can either cut calories from food or burn more calories by doing exercises. Cardio workouts and weight training are the best ways to lose fat.  Cardio workouts and weight training will increase metabolism. They will also build lean muscle, which will help boost metabolism.

I recommend reducing calories by 500-700 more than your maintenance level. If your calorie maintenance level for the day is 2500 calories per daily and your calorie deficit 500, then you will consume 2000 calories per day. Start with a low calorie deficit, then increase your workouts to burn more calories. Remember that the more muscle you have, you'll burn more calories.

Avoid eating more than one big meal per day. You will feel hungry if you go without food for long periods of time. This can lead to binging. Avoid cravings by eating smaller portions every 2 to 3 hours. You'll be amazed at how much you can eat and how much fat you lose.

Eating smaller meals more often is a great way to lose weight and increase your metabolism. You will also make your muscles anabolic by providing them with high quality protein and energy. This is one way to gain muscle and burn fat.

Keep changing your calorie balance! Balance your calorie intake is key to long-term healthy and fast fat loss. Fat loss will slow down if you keep a calorie deficit for a prolonged period of time. If you feel that you have reached a plateau, it is time for you to temporarily increase your calorie intake. Your body will feel a little shock and will continue to burn calories as normal.

Sometimes, you'll even burn more calories by temporarily increasing your calorie intake. In between 5-10 days, you can change the calories from negative to positive. It is important to calculate how many calories you consume each day. Next, divide your daily intake between the fats, carbohydrates, and proteins. You should ensure that you get at least one gram of protein per pound.

A diet to lose fat must include sufficient amounts of lean protein such as tuna, cottage cheese and turkey breast, as well as quality complex carbohydrates like brown rice, oatmeal, and fruits. There are many claims that you should eat both protein and carbs separately.

To maintain a healthy nitro balance, eat protein with carbs every 3 hours. You can feed your muscles by eating protein (amino acid), which will drive the amino acid into the cells of the muscle cells, which requires insulin.

Your body will have a difficult time retaining water while on a ketogenic diet. It is therefore essential to stay hydrated. Experts recommend that men consume at least 3 liters of liquids per day. Women should consume 2.2 liters. Your urine color is a good indicator of your hydration. Clear urine or light yellow urine are signs that you are properly hydrated. Always carry a water bottle with you wherever you go.

Our bodies require fuel to function. Our bodies require an alternative fuel source when we reduce our carbohydrate intake, particularly if it is low enough to induce ketosis. Our bodies turn to fat for energy because protein is not an efficient source. Ketosis means that any fat consumed during ketosis is used to produce energy. It is very difficult to store fat. Eat healthy, unsaturated fats whenever possible. Avocados, olives and nuts are great options.

Our bodies are all different. Some dieters will need a strict low carbohydrate diet. This means consuming less than 20g per day of carbohydrates. Others will find they can stay in ketosis and consume 50, 75, and 100 grams of carbs. Trial and error is the only way to find out for sure.

Be smart about liquor. The great thing about the ketogenic diet is the fact that you can still enjoy liquor while following it. This will not affect your weight loss goals. Unsweetened liquors such as vodka, rum and tequila can be drank, along with low-carb beers like cognac, whiskey, scotch and cognac. Low-carb mixers are recommended and you should drink lots of water to keep hydrated.