Losing body fat is a very common dream. And of course it can be achieved.
But there are those who believe the lies that are published on the internet or follow the recommendations of friends that do not give them results, causing them to waste time and motivation.
Therefore, here we will tell you 7 truths proven by science about fat loss that you should remember to achieve your goal.
Truth 1: Wanting to eliminate ALL body fat is a mistake
Accumulating excess body fat is dangerous and ruins your physical appearance, but the body needs a certain amount of it to function well.
Just look at some of its important functions:
The healthy percentage of fat is between 14 and 17% for men and 21 and 24% for women. Having too little or too much not only affects your figure, but can also be detrimental to your health.
If you want to know what yours is, here you will know how to measure your body fat percentage.
Truth 2: You cannot lose localized body fat
We all want to eliminate fat in specific areas of the body , but NOT if someone tells you how to lose body fat only in the abdomen, legs or hips, they are lying to you.
In fact, do dozens of sit-ups a day to show off a six pack or squats without stopping to eliminate leg fat, might not be a solution... Why? :
- In a study by the American Health, Physical Education and Recreation Association , 15 men participated in a ten-week weight training program that involved the triceps of the dominant arm. The findings showed that subcutaneous fat was not reduced in areas where the muscles were active and in proportion to their activity.
Simply put, the activity of a specific muscle does not necessarily result in fat loss from that area.
And when we exercise, a process begins in which a series of hormones pass through the blood, causing the body to use fat as a source of energy. But not in a specific area, but in its entirety.
The same thing happens with food. There are no magic foods or drinks to lose fat in specific points of the body.
What does work is having a calorie deficit with nutritious and healthy foods so that body fat disappears, even the fat that accumulates in problem areas.
Truth 3: Exercising and eating less is not everything
Practicing these two habits, without obsessing, will be the best way to lose body fat . But they are not the only ones you should implement.
Or did you not know that stress, anxiety, toxins and sleeping less than 7 hours a night can be a obstacle to losing fat?
Well, that's how it is and it is due to the chaos that is generated in your hormones when you suffer from insomnia or become overly stressed:
- Ghrelin (hunger hormone) is triggered, causing you to have a voracious appetite. Especially fried foods, processed carbohydrates and sugar.
- It decreases leptin (satiety hormone) , so it will not be easy for you to know when you are full and you could eat without stopping.
- Insulin (the craving hormone) becomes uncontrolled, causing you to want to eat desserts and snacks between meals. The worst thing is that insulin not only stimulates the creation of more fat; It also prevents you from oxidizing it.
- It increases cortisol (the stress hormone) , which makes you seek emotional refuge in junk food and accumulate fat, especially in the middle area of the body.
The toxins that attack us from all sides and lodge in the body also cause overweight and obesity. That, in addition to illnesses, hormonal and stomach problems, fatigue, stress and inflammation.
Therefore, you should avoid them and take care of your liver with healthy strategies that promote detoxification.
Truth 4: You have to eat fat to reduce body fat
Many think that the more fat, the more calories. But the truth is, not all fats make you fat or affect your health.
Foods such as nuts , seeds, avocado, olive oil and oily fish contain good fats that not only help increase energy, prevent cardiovascular diseases and level cholesterol.
They also promote weight loss and muscle mass care.
This was determined by the Annals of Internal Medicine :
- In one study, 150 people were assigned a diet with the same total calorie content. But half of the subjects cut back on carbohydrates; the rest regulated the amount of fat.
And although people who restricted carbohydrates lost an average of three kilos and six hundred grams more than those who gave up fat, an interesting fact stood out: those who gave up fat lost weight at the cost of a greater loss of muscle mass, not of adipose tissue.
For decades, animal fat has also been in the dock for “harming weight and health.” And although many continue to believe it, it has been shown that moderate intake could generate a better blood lipid profile and other benefits, such as mobilizing fat and facilitating weight loss.
Of course, knowing the origin of the cattle is essential, since the fatty acid patterns and nutritional profile of healthy cattle that eat grass are very different from those that are fed corn and injected with hormones.
Truth 5: Body fat does not convert to muscle
Converting fat into muscle is physiologically impossible ; Each one of them is different and has its own functions.
What you can do is develop muscle to lose body fat.
How does this happen? It turns out that muscle is a metabolically active organ that burns calories, even when you sleep. This allows you to lose weight, while you tone up.
Therefore, with a nutritious and balanced diet, planned strength training, lowering stress and sleeping soundly, you can lose fat and look better.
Truth 6: Sweating will not make you burn fat
Many people believe that sweating makes you lose weight. But, the truth is, sweating does not contain fat nor is it a process that uses enough energy to make you lose a few centimeters.
If you notice that you lose a little weight after sweating profusely, it will be because you lost fluid that you will replace by hydrating yourself.
How can sweat help you in your goal? Being a channel to eliminate toxins; among them, those that prevent losing weight.
Truth 7: Dietary supplements alone do not eliminate fat
Many brands offer supplements to lose fat in a few days, but they are all useless if you don't exercise, eat healthy, live under stress or sleep poorly.
Furthermore, no one can guarantee how long it will take you to lose fat. Each body is different and has its own way of responding.
What is certain is that adding natural supplements to your good habits can take you to your goal faster.
Our recommendation? Use natural, effective and safe food supplements that help you: