If you want to lose fat successfully, then you have to measure your progress and if you are not making progress, then you have to make changes as fast as possible. Everyone loses fat in the beginning, but it gets harder and harder as time goes on. Unfortunately there is no single solution to this problem. But you can changes different training and nutrition variables.

Some simple tips to lose fat from tummy

1. Meal timing

Small and frequent meals can really have a very big effect and accelerate your metabolic rate. and we all know, the faster your metabolic rate is, the more fat you burn. Having 5 or 6 smaller meals is always better then 2-3 meals. So if you are eating 3 times a day, try to eat 4 times. You can go up to seven time per day but not over that, because your body can´t digest food that fast and you can´t eat whilst you are sleeping.

2. Eat less than before

Calorie cuting does not work if you already are low on calorie. It only works if you are on moderate or high calorie level. But you have to be very careful with cutting calories because it can backfire. The less you eat, the slower your metabolism becomes and the less fat you burn. The other option is to simply burn more calories with cardio training. You lose fat if you have a calorie deficit and it is much better to burn more then it is to eat less. Cardio always increases your metabolic rate. Eating less should be the last option in your list.

3. Eat better foods

It is very hard for people to eat what they don´t like. If you don´t enjoy the foods you eat, then that sucks. But if you want to see results, then you have to make certain changes. The less processed foods you eat the better. Eating organic and foods that are in their natural states always pays off.

4. Increase aerobic training

Without some kind of aerobic training you will never make it. People just don´t burn enough darn calories. If you are doing 25 minutes of cardio, then go up to 30 minutes or 35 minutes. Some people have to do even more cardio during their session to see any results what so ever. Doing 40-45 minutes of cardio should work for most people. If you are doing less, do more, much more. but if you already are doing 45-50 minutes of cardio.

Then you can also add intensity or frequency. There are so many different variables you can try. Try all of those things if you have to and you will see results. Very often you only need to make a few small changes to see results

Now a lot of people will tell you that you can’t lose fat from your legs. You know what i mean, that you can’t spot reduce the area. Well today i am here to tell you how i lose fat from my legs and get rid of those so called “bingo wings”. Here are a few suggestions:Use body weight exercises.A good body weight exercise for the arms is called hindu squats. These are no ordinary squats. Here is how i do them:I get into the normal squat position, but instead of doing normal squats, i go down breathing out and up pulling my arms in to my side and also breathing out.This way i target the butt, quadriceps, hamstrings and torch the fat off them because the hindu squat cranks up the metabolic rate like no other. Believe me after one set of say thirty reps i  will be panting like a dog on heat.Eat a well balanced diet of protein and complex carbs.I know protein builds muscle and complex carbs burn fat. So i combine those two food categories to lose fat from myr arms in no time. Examples of protein sources are fish, lean meat, chicken, nuts, etc. Examples of complex carbs are whole grains like brown bread, whole grain pasta, whole grain cereal, etc. Other examples of complex carbs are fruits like oranges, apples, cherries, mangoes, etc.Other examples of complex carbs are vegetables like broccoli, spinach, green lentils, cauliflour, cabbage, etc.Get a massage a few times a week.A massage is very invigorating for the body and flushes out toxins and fat from targeted areas. So if i want to lose fat from my legs i make sure during my massage i target that area.Wear shorts and mini skirts.By wearing clothes of this nature i will be showing people my legs.This will make me more conscious of them and it will make me resolve to lose fat from my legs. Its a positive catch twenty -  two. When i get my legs to the fat free state i will want to be  wearing clothes especially in the summer to show them off.Do intermittant cardio.What i mean by intermittant cardio is having periods of intense activity followed by periods of low activity. For example i do hill sprints where by i sprint for 20 seconds then jog for 60 seconds, then sprint for twenty seconds followed by jogging for 60 seconds for a total time of 20-25 minutes. This type of activity is better than slow jogging for one hour. It burns more fat. Visualization.Visualizing my legs free of fat consistently will make them so in the end. What the mind can concieve and believe the mind can achieve.

Now a lot of people will tell you that you can’t lose fat from your legs. You know what i mean, that you can’t spot reduce the area. Well today i am here to tell you how i lose fat from my legs and get rid of those so called “bingo wings”. Here are a few suggestions:Use body weight exercises.A good body weight exercise for the arms is called hindu squats. These are no ordinary squats. Here is how i do them:I get into the normal squat position, but instead of doing normal squats, i go down breathing out and up pulling my arms in to my side and also breathing out.This way i target the butt, quadriceps, hamstrings and torch the fat off them because the hindu squat cranks up the metabolic rate like no other. Believe me after one set of say thirty reps i  will be panting like a dog on heat.Eat a well balanced diet of protein and complex carbs.I know protein builds muscle and complex carbs burn fat. So i combine those two food categories to lose fat from myr arms in no time. Examples of protein sources are fish, lean meat, chicken, nuts, etc. Examples of complex carbs are whole grains like brown bread, whole grain pasta, whole grain cereal, etc. Other examples of complex carbs are fruits like oranges, apples, cherries, mangoes, etc.Other examples of complex carbs are vegetables like broccoli, spinach, green lentils, cauliflour, cabbage, etc.Get a massage a few times a week.A massage is very invigorating for the body and flushes out toxins and fat from targeted areas. So if i want to lose fat from my legs i make sure during my massage i target that area.Wear shorts and mini skirts.By wearing clothes of this nature i will be showing people my legs.This will make me more conscious of them and it will make me resolve to lose fat from my legs. Its a positive catch twenty -  two. When i get my legs to the fat free state i will want to be  wearing clothes especially in the summer to show them off.Do intermittant cardio.What i mean by intermittant cardio is having periods of intense activity followed by periods of low activity. For example i do hill sprints where by i sprint for 20 seconds then jog for 60 seconds, then sprint for twenty seconds followed by jogging for 60 seconds for a total time of 20-25 minutes. This type of activity is better than slow jogging for one hour. It burns more fat. Visualization.Visualizing my legs free of fat consistently will make them so in the end. What the mind can concieve and believe the mind can achieve.

Beware! There are more unproductive methods to losing abdominal fat than there are beneficial methods. A most common question these days is: How can I successfully lose fat off my stomach? Many advertisements these days focus on one thing and one thing only: Making money. Because of this and the knowledge that many people have the same concerns about their weight and appearance, these people have become nothing less than bait for these wealth-driven sharks. Avoid these get-thin-quick schemes by all costs!Many people have come to believe that by doing an innumerable amount of belly-targeted exercises as often as possible is the best means for losing unwanted, excessive abdominal fat. This is the furthest from the truth! First, the proper methods to losing those flabby abs is not to just exercise the mid-section, but to complete a full-bodied exercise routine, as this allows for a more effective increase of your metabolism. This increase guarantees a more rapid decrease of belly fat because belly fat is, to say the least, stored energy.Cardiovascular exercises, to be frank, should be your primary exercise routine. What’s the point of having a seemingly healthy exterior when your interior stays the same. By strengthening your cardiovascular system only guarantees that you’ll live long enough to succeed with your overall goal.The most productive and effective methods to a healthier cardiovascular system is resistance training. This way, you’ll be safeguarded against any harmful exercises. Resistance training allows for a complete workout at a pace you’re comfortable with.Diet is a major contribution toward a healthier, eye-catching physique. Exercise is great, of course, but there’s no good in strengthening your muscles when you’re doing nothing to lessen the fat that covers the muscles. Many times, when a person strengthens and tightens their muscles, especially their abdominal area, the persons belly appears to be more bloated than before! As the muscles bulk in size, the muscles push outward which, in turn, pushes the fat outward as well. To reverse this process, implement a new diet. Eating certain foods lessens body fat and increases your metabolism which, in turn, decreases fat cells. This, with the right exercise regiment, guarantees expected results.Don’t be taken in by these magical get-thin-quick schemes! As it’s said, if something appears to be too good to be true, then it probably is. You’re not the only person wondering: How can I lose fat off my stomach? Even people that are, supposedly, thin ask themselves the same question! Nevertheless, many people fall into the same trap, searching for the fastest and easiest way to lose their tubby-tummy. You must learn that there are no miracle cures when it comes to weight and size lost, regardless of the target area. With simple perseverance and dedication to self, you’re sure to achieve your ultimate goal.

Knowing how to build muscle and lose fat makes any persons quest to carve out an impressive body MUCH easier. Far to many people take the wrong route to body building, and end up putting on more fat than muscle, simply because they’ve used the wrong techniques and haven’t managed to lose fat during weight gain.

Losing fat while gaining weight seems like a bit of a contradiction in terms, but in fact it IS possible, and it’s by far the quickest and most effective way to a ripped, muscular body. To make it possible though, it’s essential to follow a few steps.

1: Consume the RIGHT Calories

It’s essential during muscle gain to consume more calories than you burn, because that’s the fundamental part of weight gain. However, to really build muscle and lose fat, it has to be the right kinds of foods, that way you can put on pure muscle without the added fat. Protein is the key ingredient to this kind of success, but there are many elements to a successful muscle building diet.

2: Work Smart, NOT hard

To build muscle and lose fat, it requires you to work smarter, as opposed to harder. It’s not like there’s no work involve, but It’s definitely a case of doing the right things, as opposed to doing more things. There are very specific workouts that can contribute to muscle gain and simultaneous fat loss, but they’re not widely known. If you can find this kind of information, you’re halfway to success.

3: Keep things at high intensity

When learning how to build muscle and lose fat, one of the most important things you’ll find is to keep your workouts at a high intensity. I would seriously recommend adding some weight to your excesses, but lowering the reps. You NEED to be challenging your muscles every time you work out, never let them get used to a weight or an exercise. If you really do want to learn how to build muscle and lose fat, it’s probably a good idea to invest in a successful program, which covers everything from diets to workouts.

If building muscle and losing fat are goals you have, follow the steps in this article to achieve both in less time.

1. Set a goal for yourself and get real about achieving it.

Until you set a goal of how much body fat you want to lose and muscle you want to gain, you’re just dreaming. I

It needs to be specific and written down. If building muscle and losing fat is what you want to do, you must be willing to achieve it at all costs. If you do not want to, you’ll continue to give yourself reasons not to workout.

Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one. If you are not real and serious about building muscle and losing fat, all of the steps in the world will not help you. YOU MUST SET A GOAL FOR YOURSELF.

You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. So, step 1, and the most important one at that, is to stop dreaming and start doing.

Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!

2. Drink your life away! (well, not really)

If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water.

It is used in EVERY single physiological process your body undergoes. Its importance cannot be stated enough, especially when it comes to building muscle and losing fat. Shoot for at least a gallon a day, preferably more.

The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive. Keep a bottle wherever you spend most of your day, at your desk at work, in your car, heck, wear a water bottle around your neck, but just get enough water.

3. Eat 5-6 small meals a day consisting of high protein, moderate carbs, and low-fat.

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.

Not only that, it ensures your body has enough protein needed for building muscle. Protein is the nutrient responsible for muscle growth.

Eating 2-3 larger meals will actually cause your body to store fat as a defense mechanism. Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine.

Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).

Make sure that every single time you consume something (besides water), it contains some protein and carbs, TOGETHER. So a slice of wheat bread w/ peanut butter is an example of protein w/ carbs. But remember to eat a protein/carb snack or meal every 3-4 hours to keep that metabolism running smooth.

4. Do INTENSE cardiovascular workouts 3-4 times a week.

This is where the majority of the fat-burning takes place. Nutrition is the other key. Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio.

Do 30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.

By intense I mean going at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance). Doing cardio for the sakes of doing it will not burn fat.

Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat. Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great.

Choose cardio machines that get more of your body moving. The more you move, the more you burn. Stairmaster and running on the Treadmill are good examples. The stationary bike is o.k., but only your lower body is moving. The more your whole body moves, the more energy you expend.

5. Do INTENSE Weight training 3-4 times a week.

Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. It’s more for building muscle.

What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

So when you’re at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.

6. Figure out your daily energy expenditure and reduce it.

Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level.

You then need to reduce your energy consumption to be below your energy output. It’s difficult to place a number on how much below your consumption you should go, because everyone is different.

A good place to start would be 150-200 calories below your maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.

7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening.

Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.

Warm-up for 2-3 minutes and then go all out for 13-15 minutes, then cool down for 2-3 minutes. Once again, if you can fit 2 15 minute cardio sessions into your day (never on weight-training days), you will burn twice the amount of calories than doing a 30 minutes session.

8. Continue to up your weight (overload) when doing resistance training.

Remember that building muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them bursts of exercise! Work no more than 2 muscle groups a workout, 3 workouts a week. Keep reps between 4-6.

This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2 heavy sets per exercise and keep workouts no longer than 45 minutes. Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE OR AFTER WEIGHT TRAINING!

It’s hard to focus intensely on both weight training and cardio in the same session! Do not rob one to pay the other.

There you have my 8 proven steps for building muscle and losing fat in less time.

With the obesity rate at a shocking all time high, the need for nutritional know how and a simple diet for weight loss has never been more serious. Most folks have become accustomed to instant gratification and everyone wants to know how to lose fat fast. While the expectation of instant weight loss is unrealistic, there are habits you can adopt to help lose fat fast.
A simple diet for weight loss is what most people need. The plan should be easy, nutritionally balanced and effective at forcing the body to convert excess body fat to energy. Below is a simple plan for weight loss based on 6 small meals per day to keep your metabolism properly elevated. This diet may be carefully adjusted for variety so that boredom doesn’t trigger a binge on unhealthy foods.
Breakfast:
1 portion of lean protein.
This may be 4 to 6 scrambled egg whites or 1 serving of low fat or fat free dairy such as milk,cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as chicken or turkey breast. Vegetarians and vegans may substitute a serving of high protein soy products.
1 portion of fruit OR 1 portion of complex carbohydrates.
This may be any kind of medium sized piece of fresh fruit. Other carbohydrate options may also be 1 serving of brown rice, oatmeal, or high fiber, whole grain cereal. Portions size is generally limited to one-half to one cup. Always read labels for serving sizes. (No hash browns or French fries please.)
Unlimited amounts of non-starchy vegetables.
Vegetables such as tomatoes, cucumbers, mushrooms and all greens may be eaten freely throughout the day. Vinegar or fat free dressing may be used to enhance taste.
Mid-morning snack:
1 medium sized piece of fresh fruit.
One ounce of raw nuts. (One ounce is about one-fourth cup.) Walnuts, pumpkin seeds and almonds pack the most nutritional punch. One or two tablespoons of natural peanut butter may be substituted occasionally for variety, but do not purchase commercial peanut butters due to the unhealthy hydrogenated oil content.
Lunch:
1 portion of lean protein.
This could be 1 serving of low fat or fat free dairy such as cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as lean cuts of beef, chicken or turkey breast. Rotate your choices often to avoid boredom.
1 medium sized piece of fresh fruit. Do not eat canned fruit due to the high sugar content and low fiber. Fresh fruit is always the best option and frozen fruit without added sugar should the the second option.
1 portion of complex carbohydrates.
Carbohydrate choices for this meal may be one-half to one cup of brown rice or whole grain pasta. Other options could be 1 small to medium sized baked potato or sweet potato. (Hold the butter, sour cream and other fattening goodies! They contain too many calories for our weight loss purposes.)
Non-starchy vegetables may be eaten freely as long as they are not smothered in high fat dressings or sauces.
Mid-afternoon snack:
1 portion of lean protein.
Any of the protein choices above may be used here.
Any size portion of non-starchy vegetable. Fat free dressings may be used, but limit portion size to 2 servings.
Dinner:
2 portions of lean protein. Any of the above choices would work well.
Unlimited amounts of non-starchy vegetables. Good vegetable choices would be broccoli, cauliflower, cabbage, or mixed green salads. Season them with herbs, spices, lemon juice or a touch of sea salt. Avoid butter, margarine or creamy sauces since they add a significant amount of calories and little nutritional value.
This simple diet for weight loss may be used until your goal weight is reached. If you find at any time that you do not lose fat fast, 1 to 2 pounds per week, simply increase the amount of exercise you get each day. To break a stubborn plateau, you may also need to cut the amount of carbohydrates and fruit in half and increase consumption of non-starchy vegetables. Do not decrease protein portions. We want to lose fat fast. We don’t want to lose muscle.

When I was just a youngster in my twenties, I desperately wanted to gain muscle mass. Like many guys at that age, I longed to have big arms, wide shoulders, powerful and sweeping thighs, and a V-shape that tapered down to a small waist.

Unfortunately, that’s not how I looked. When I glance at old pictures, it appears that I was fooling myself into believing I looked less like the Pillsbury Doughboy than I really did.

What was wrong? I pumped iron, downed high quantities of protein, ingested carbs during the so-called “two-hour window” after my workout. And most importantly in my mind; I kept my calorie intake high because all the available information said I needed to “bulk up” – to eat many more calories than I was burning so I could gain that desired muscle mass.

Now in my forties, I’m easily gaining natural muscle that I longed for twenty years ago. Not only that, I’m doing it while staying lean. Just recently, I decided to lean down even further – getting my body fat down in the mid-single digits. I was actually gaining strength and muscle while doing it.

How can that be? We’re told over and over that in order to gain muscle size, we need to eat a lot. Oh… and if you have a “fast metabolism” (i.e. blessed with really low body fat), they’ll tell you to turn yourself into a gorging pig because that’s the magic bullet for “getting big”… right? Well, that will get you “big”, but not with the kind of size that helps you land dates on Saturday night.

The fast metabolism people are being told to eat a lot more calories than they burn so they can gain muscle. They are assured by their muscle building gurus that they’ll go to a different phase after they’ve gained the muscle; a phase in which they’ll burn the fat.

Those with unwanted body fat are being told they’ll need to focus on losing the fat before they can gain any appreciable muscle. It’s said that the restrictive diet they’ll need to adhere to will prevent them from gaining muscle size.

So here’s a quiz question: If the skinny person can’t gain muscle without eating a lot of excess calories and the fat person got fat by eating excess calories, how is the former fat person ever going to gain muscle without gaining back fat and how is the skinny person going to lose fat once he’s “bulked up” without ending up skinny again? Maybe someone’s feeding us something other than food.

The answer: Fat and muscle are completely different tissues sitting side-by-side on the body. Don’t confuse the method by which one is gained or lost with how the other one is. If you’re slender and you shovel down truckloads of extra calories while inadvertently missing the ideal muscle breakdown/recuperation ratio, you’ll just end up fat.

Here’s a question for the “fast metabolism group”. Have you ever followed the advice of bodybuilding experts and didn’t gain the muscle you expected? You know the advice I’m talking about; eat A LOT of food, train “HEAVY” (relative term – how about “make heavy weights into light ones”?), use big compound exercises, try to sit on your ass as much as possible, and uh… set your alarm to go off in the middle of your sleep so you can chug some 2AM whey protein. Ugh… I don’t know about you, but you’ll never pull me out of a good night’s sleep just to force down some chalky powder.

Would you like to know what doing tons of compound exercises, forced reps, three, four and five-day splits and eating a lot of calories did for me? It turned me from a slim guy into a fat guy. When it was time to lose the fat, the muscle gains were disappointing. Anyone who’s been to my website can attest; whatever muscle was lying dormant under my body fat – it didn’t amount to much.

So the big question: How did I recently gain strength and muscle size while getting super lean?

I did it by eating slightly more protein than usual. I used 45 minutes of low-intensity cardio work to burn fat as soon as I got up in the morning.

Above all, I made sure my muscles continued to be trained and recuperated at the ideal ratio and in my unorthodox manner. That’s what’s more important than adhering to some precise caloric regimen.

I’ll never again listen to anyone who claims you can only do one or the other; you CAN gain muscle and lose fat (or remain lean) simultaneously.

Many people lose fat for a while and then, regain it. If you are one amongst them, you have to leave your usual way to stay away from food for two days to lose fat quickly. There are high chances that you may start to eat like a hog the third day. If you follow the same rule time after time, there is a little chance for you to lose fat quickly.

*Risks Involved:

If you want to lose fat quickly, you have to stop eating nasty fat foodstuffs and beverages. If you eat such foods, you expose yourself to risks such as blood pressure, diabetes and heart attack.

Excess fat may leave you with hypertension, stroke and even paralysis. You have to remain aware of the fact that, each pound of fat in your body invites diseases for you and decreases your life span. Hence, you have to follow certain important tips. This is how you can lose fat quickly.

Tips to Lose Fat Quickly:

1. Avoid carbohydrates in your diet. It accumulates fat on your face and on your body. What you have to do is to avoid food that contains carbohydrates for at least three days. With this, you can start to lose weight from your waist and your paunch stomach.

2. Remember that although you can eat proteins during daytime, you have to avoid protein rich food at dinner. You can even opt for soup and boiled vegetables. This will help you to lose fat and will not make you tired and weak.

3. Always eat fruits everyday. Fruits burn your body fat and are a good source of natural sugar.

Follow these main secrets to lose fat quickly and make your body lean. When you do this, you need not undergo rigorous exercise regimes.

If you have trouble sticking to diets, you are in luck. In this article I am going to show you what I believe to be the absolute easiest way to lose fat.To start with, I recommend that you eat whatever you want. Forget all the hype around fat or carbohydrates making us fat, because they don’t. Too much food makes us fat. No matter what food it is, we will gain weight if it is more calories then we burn off a day. At the same time, we can lose weight eating anything we want as long it is less than our body needs.Now doesn’t that just make sense? The problem with strict dieting is that it deprives us of the foods that we love. Our natural tendency is to want whatever it is we aren’t allowed to have. So then, this deprivation increases our cravings, testing every inch of our willpower. Eventually, our cravings get the best of us and we ruin our diet on the very foods we weren’t allowed to have. Just remember that fat loss is as simple as burning more calories then we eat. It’s that simple. This is the number one reason why all those fad diets work. It has nothing to do with the foods they make you give up; they are simply low in calories.This is why I recommend eating whatever you want. It will keep your cravings under wraps and will help you stick to a reduced caloric intake for much longer.So how many calories should we eat?Now obviously eating too much will prevent us from losing fat. What many don’t realize though, is that eating too few a calories will also make it extremely difficult to lose fat. This is because when there is a severe reduction in calories, our body panics. It becomes very reluctant to use our fat stores for energy, as it wants to keep it for as long as possible to survive. Since there is a lack of food coming in, and the body wants to keep our fat, our body actually breaks down our muscle tissue to use as energy. This is how we lose muscle on low calorie diets and our metabolism slows right down.To prevent this, all you have to do is eat more. This will show the body that there is plenty of food coming in, and that hanging onto our fat stores is pointless. It will then feel more comfortable to burn our fat for energy. So a safe figure will be to eat 12-13 calories per pound of bodyweight, spread out over 4-6 meals. For example, a 200 pound man should eat 2400-2600 calories. Even though this is a safe figure for fat loss, eventually our metabolism will adjust and slow down. After all it is less calories then our body actually needs. Our body is just trying to survive the best it can on the amount of food coming in.To prevent this have a cheat meal once or twice a week where you eat as much of anything you like. This will again show your body that there is plenty of food coming in and that it is safe to use our fat for fuel. It will also help keep you consistent, as it will help you survive in social situations. Don’t worry; you won’t be ruining your progress. It helps you burn fat even faster by giving your metabolism that boost when it just starts to adjust and slow down.So to sum up eat whatever you want and focus primarily on your total caloric intake. Combine this with an occasional meal off and regular exercise and you will be surprised with how easy fat loss can be.