Reason For Slow Female Fat Loss And 5 Tips To Fix It . Differences in male and female hormones are certainly involved – both in the fat loss process as well as in the patterns of fat storage on the body. But the biggest obstacle is NOT hormonal issues, it’s one little fat loss relativity factor that almost all women overlook. It may seem odd, but it’s possible to be a so- called “ideal” body weight and have high body fat and low lean body mass. That’s called “normal weight obesity” or in the popular vernacular, “skinny fat”). From healthier eating to getting fit, make your own weight loss success stories by reading these blogs. Both my Apps and my first Cookbook include a complete guide to the Ketogenic Diet amongst many other features. Since I get frequently asked about it on my Facebook. Pink Shares Gym Selfie, Says She's 'Obese' by 'Regular Standards': 'Stay Off That Scale, Ladies!'. I love food and I love eating. Although I have always been a mostly healthy eater, I The Quick Weight Loss plan provides participants a diet that is low-carb and low-calorie (up to 1500 calories/day). With the prevalence of body image disorders today, (and lets face it, the mirror and scale play tricks on us all), it’s especially important to objectively measure body composition, or at least understand body fat versus body weight on an intellectual level. Having confirmed that she did actually have body fat to lose, even though she wasn’t overweight, here’s what I told her: When you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (2. Here’s an example for a man. Me: I’m male, 5’ 8”, a lean 1. Daily calorie maintenance level: 3. Optimal calorie intake for fat loss: 2. On paper predicted fat loss: 1. At 2. 64. 0 calories per day, I’d drop fat rather painlessly. If I bumped up my calorie burn or decreased my intake by another 3. Either way, that’s hardly a starvation diet (Ah, the joys of being a man). For smaller women, the math equation is very different. At only 4 foot 1. Daily maintenance level 1. Optimal intake for fat loss 1. On paper predicted fat loss only 8/1. If you took a more aggressive calorie deficit of 3. That’s pretty low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat twice as many calories (2. ![]() I’d still get almost twice the weekly rate of fat loss! I know, this isn’t “fair,” but it doesn’t mean women can’t get as lean as they want to be. It means that on average, women will drop fat slower than men. It also means women with small bodies will lose fat more slowly than larger women. What to do about it? TIPS FOR FEMALE FAT LOSS (*This applies to short and smaller- framed men too!)#1 Set a goal that’s realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small- framed female. Overweight people can lose it faster. Men can drop it faster.#2: Weigh and measure all your food any time you feel you’re stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 2. GONE!#3: Remember that body fat and body weight are NOT the same thing. Getting organized is essential to any fitness routine. A weight loss planner helps. Check out the absolute BEST printable fitness and weight loss planners! Skipping snacktime won. Hypothalamic lipophagy and energetic balance.Judge your progress on body composition. Water weight and lean body mass gains can mask fat loss so it’s possible to make progress even though the scale isn’t moving. Pay special attention to the progress trend over time.#5: Burn more calories from the time you already spend in the gym. Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or even less time. Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training, in the same time, as well. An update and some concluding advice. When I first shared this information with my readers, some women told me that all this did was get them depressed or prompt them to reply, “It’s not fair!” Well, no it’s not fair. But “Better the hard truth than a comforting fantasy,” as Carl Sagan once said. Look at it this way: This information should not be depressing – it should be encouraging and empowering to you because this “hard truth” helps shorter/ smaller women understand how to set realistic goals and know exactly what to to do to reach them: You have to stay very active, train hard, BURN a lot of calories instead of just dieting, and you will reach any goal. It just takes a little patience. Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that’s still progress. Keep that up over time, and you WILL reach your goal. Persistent action on a well- formed plan pays. Train hard and expect success,Tom Venuto,Author of: Burn the Fat, Feed the Muscle: Fat Burning Secrets of the Leanest People in the World. Founder and CEO: Burn the Fat Inner Circle: The Fitness Support Community for motivation, inspiration and transformation.
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