How Many Calories Should A 3.5 Year Old Eat How To Lose More Fat – 3 Simple Steps

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How To Lose More Fat – 3 Simple Steps

According to the American Heart Association, obesity is now considered a very serious epidemic. Over 70% of American adults are considered overweight and that number is expected to keep getting higher and higher. And because of this you will find many weight loss experts and big companies trying to sell you a piece of crappy product that promises to help you drop all the weight you want by popping a few pills.

Well, I don’t have that for you today. Instead I will share with you 3 simple things you can do to start losing weight in a healthy way.

Start Doing Strength Training

Between the ages of 20 and 70 you will lose about a quarter of your muscle mass. That’s why it’s important that you start doing some kind of strength training. By adding just 10 pounds of muscle to your frame, you could burn an additional 60 pounds of fat over the next year. Muscle is such an essential part of fat loss. The more muscle you have, the more calories you’ll burn even when you’re doing nothing.

As we all know, running and cycling are excellent cardiovascular workouts. However, they will not help in the prevention of muscle loss. So start lifting some weights at least 3 times a week. And don’t worry, you don’t need to lift like a bodybuilder to get the benefits of strength training.

Start Eating Fewer Calories a Day

When I say eat fewer calories, I don’t mean some super crazy restrictive diet. Restrictive diets don’t work because they send your body into starvation mode. When your body is in starvation mode, it holds on to fat to protect you from starving to death. That’s why over the extreme diets generally don’t work. The key is to reduce your daily caloric intake by about 300 calories.

This small drop in calories will keep your body out of starvation mode and help you lose fat. So start today start writing down everything you eat for the next 7 days. Find out the exact number of calories you eat with a calorie counter. Then the next 7 days are reduced by about 300 calories per day.

You should divide your calories into 5 or 6 small meals a day. This way you will give your metabolism a boost and you will burn more calories throughout the day.

Do Some Interval Training

When you do interval training, you burn more fat in a shorter amount of time. Cut out the long boring cardio. It will not give you the results you are looking for. If you really want to lose fat, it’s time to increase the intensity of your workouts. Interval workouts are really easy because all you do is alternate between high intensity and low intensity. For example, if you work out on a treadmill, you can start by walking at 3.5 miles per hour for one minute.

Then increase the intensity to a speed that will require you to really push yourself. Everyone is at a different level of fitness, so this pace will be different for everyone. Just make sure you push yourself so you can get the most out of the workout.

And there you have it. Three simple tips to help you lose fat fast. Follow them and you’ll be on your way to getting the body you’ve always wanted.

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