Body Fat Loss Diet Plan – 9 Ways To Make Weight Loss Fast & Fun

There’s a difference between losing weight and losing fat. All effective body fat loss diet plan types focus on developing changes that you can live with permanently, like what you eat and how active you are.

Mediterranean diet recipe
Once you drop your intake of carbs and fat, improve your activity level and acquire a positive attitude towards your body fat loss diet plan, it’s only a matter of time before you enjoy dramatic changes in your appearance and fitness.

A Key Principle To Keep In Mind

A body fat loss diet plan beats exercise workouts hands down when it comes to getting rid of extra rolls of belly fat. If there’s one principle to keep in mind, it’s to stick to your plan.

Many body fat loss diet plan variations, however, are unnecessarily complicated.

It’s hard enough to gain the discipline and mental strength needed to stick with a diet. Why make it harder by tossing in too many rules?

One diet says you should reduce the size of your serving portions. Another focuses on the kind of foods that lowers your calorie count. And some experts argue over the pros and cons of a low carb diet, no carb diet or ketogenic diet for fat loss.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

So what’s a girl to do if she wants fat loss diet plans that’ll help her burn off more fat?

It’s simple. Just follow these 9 guidelines.

1. Calories Are Important

Reducing your calorie intake so that you always burn off more energy than you consume is the cornerstone of all fat loss diet plans. A good rule of thumb is to aim for 20% less calories than your regular maintenance level.

You can’t rush the process and stay healthy. For that, you must aim to lose no more than 0.5 to 2 pounds per week. If you try to get rid of fat faster, you’ll end up starving yourself of calories to the point you are uncomfortable and even suffering.

Then you won’t be able to motivate yourself to stick to your body fat loss diet plan.

2. Get Enough Protein

If you want to lose fat while retaining muscle mass, you need an adequate intake of protein in your diet. The ideal amount is around 0.75 to 1.5 grams of protein per pound of body weight.

The best quality protein comes from whole food sources including chicken, meat, and fish. Occasionally, protein supplements and powders can help make up any deficit.

3. Limit Your Fat Intake

Typically, between 20% and 30% of your total daily calorie intake should come from fats. The choice of food items in your fat loss diet plans should contain mono- and poly-unsaturated fatty acid sources like nuts, fish oil and olive oil.

Saturated fats are best avoided and should make up no more than a third of your total fat consumption.

Essential fatty acids are also important to include in your diet plans. Fish oil supplements are rich in omega-3 fatty acids.

4. Carbs Make Up The Balance

Ideally, your body fat loss diet plan will use carbs to make up the remainder of your daily calorie intake (after the portion that you get from eating protein and fat).

This should come from unprocessed sources like potatoes, rice, oats, and whole grain. Refined carbohydrates are better avoided, or limited.

5. Make It Fun

If your diet and exercise plan for fat loss make you feel like you’re being tortured, you’ll naturally look for excuses to give it up.

That’s no good.

So formulate your body fat loss diet plan in a fashion that you’ll actually look forward to sticking with it.

How many meals you eat isn’t quite as important as what each one includes. Your total calorie intake should be less than what you burn off – but within that limit, you can tailor your meal plans to your convenience and choice. Eat foods that you like and that provide high quality nutrition.

6. Cheating Isn’t Bad

If you give in to a craving and indulge yourself now and then, it’s not a crime. Nor will it interfere with your overall fat loss goals.

Many dieters feel more motivated to stay with their diet plan when they are permitted to cheat from time to time. But don’t make it a habit. No more than 1 or 2 ‘cheat meals’ are permitted per week.

7. Workouts Need More Nutrition

It’s important that you get enough protein and carbs immediately before and after exercise workouts.

A protein milkshake half an hour before you start exercising, and a balanced meal shortly after you finish gives your muscles all they need to grow bigger and stronger.

8. Consider Supplements

While you don’t need to take supplements to lose weight, some like whey protein powder, fish oil and multivitamins can enhance fat loss and improve your health overall.

They are especially helpful when your regular meals don’t provide you with enough nutrients to meet your daily needs.

9. Combine Dieting With Exercise

No, exercise isn’t absolutely necessary for fat loss. But it helps when you include a workout regimen as part of your fat loss diet plans.

It also helps you gain muscle and develop a healthier physique. Because muscle mass requires more calories to maintain, your body will continue to burn off more calories if you work out regularly.

Fat Loss Diet Plans : Not About Diet, But Lifestyle

The best fat loss diet plans result in a personal transformation that completely alters your lifestyle, develops healthy habits and burns off fat while building muscle.

How to lose 10 pounds
Before talking about the best fat loss diet plans, let me emphasize that the stress is on “plans” than on “diet”. In other words, don’t obsess over fat loss diets because most of the popular ones lack in nutritional value, or are so complicated, you won’t stick with them beyond a week or two!

Worse, they are completely ineffective at keeping fat off in the long term.

So let’s focus more on tips, principles and workouts that will become a part of your fat loss diet plans and help you effectively melt away extra fat from your belly, thighs, hips and other areas.

The idea is to give you a simple strategy to eat and exercise to lose fat. That’s it. It doesn’t matter if you’re trying to lose weight for the very first time, or haven’t seen results from a weight loss program you’ve been trying for a while.

Fat Loss Diet Plans Aren’t About Dieting At All

Dukan diet menu

Popular fat loss diet plans focus almost exclusively on what you eat. That really isn’t the point.

What really matters is developing better eating habits. Ones that will alter your lifestyle and way of thinking about food, so that you won’t end up feeling deprived and tortured by your fat loss diet – but see eating healthy as a way of life!

Many fat loss diet plans are based upon poor nutritional concepts. (Of course, there are exceptions like Shaun Hadsall’s 14 Day Rapid Fat Loss Plan which is completely scientific and practical, but those are few and far between).

Here’s what typically happens.

* You enthusiastically begin a complicated diet program
* You stick with it, even though it’s tough
* You don’t see the results you expected
* You suffer side-effects of poor nutritional balance
* You give up and return to eating habits that put on extra weight to begin with

To be effective and really burn fat and keep it off, your fat loss diet plan should bring about behavior and attitude changes that turn you into a different person.

That isn’t easy, instant or quick… but it definitely is possible.

What Do Your Comprehensive Fat Loss Diet Plans Change?

The best fat loss plans impact important aspects of your health and lifestyle.

You will:

* make healthy habits a part of your routine
* alter your eating patterns
* improve your activity levels
* dramatically decrease sugar/carbs and fat intake

And what will you eat instead of a high carb diet?

* larger quantities of protein
* modest amounts of complex carbs (that are digested more slowly)
* low fat meals

All of this will be broken down into 5 to 6 small meals spread over your day, rather than being concentrated into 3 large meals.

In addition, you will concentrate on burning off more calories than you consume, which is best done by including aerobic exercises in your daily routine.

It All Begins With Understanding

Low Carb Diet
The success or failure of your fat loss diet plans depend upon how well you understand food and eating, as well as exercise and workouts.

Junk food and processed food is responsible for the modern obesity epidemic, and sadly, most people who consume these empty, unhealthy calories are not even aware of the health hazards and fitness pitfalls they cause.

The purpose of food is to meet your body’s energy and nutrient requirements. That is the primary reason you eat. Not for taste or entertainment or social interaction – though those are nice accessory features of eating.

You need certain quantities of the 3 major groups of food:

* Carbohydrate (or carbs)
* Fat
* Protein

All these macro nutrients have a part to play in keeping you alive, active and healthy.

Protein: You need protein in your diet daily, to maintain the structure of your muscles and other organs. Proteins (and their component amino acids) are like the building blocks of your body.

Carbohydrates: Carbs (especially glucose, which comes from sugar and starch) serve as the fuel for your body, to keep you warm, help you move around, and even think. The thing most people don’t know is that when you eat more carbs than your body needs for these activities, the excess amount is stored as fat!

Fat: There are several different types of fat, both good and bad. Too many unhealthy food items contain ‘bad’ fat (trans-fat, saturated fat). Choosing the right kind of food to eat avoids the problem of bad fat accumulating in your body.

Steps In Your Fat Loss Diet Plans

1200 Calorie Diet Plan

1. Set Fat Loss Goals:

Decide how much fat you want to lose. Determine your body fat percentage. Calculate your calorie needs every day. There are fat loss calculators to help you do this easily.

Once you know how much the difference between your ideal body fat and the actual number is, you’ll realize how much fat you need to get rid of.

2. Plan Your Fat Loss Diet:

Broadly, outline your dietary requirements of macro nutrients. A typical breakup would be:

30-35% Carbs
50% Protein
15-20% Fat

On days you plan an intense workout, your carbohydrate intake should be higher to provide energy for your body to exercise.

3. Pick The Foods To Eat:

Under each category of macro nutrients, make out a list of food items that you can eat. This will help you easily plan meals and choose recipes to cook – without too much thought or anxiety.
Protein Foods:

* Eggs
* Chicken
* Lean red meat
* Fish
* Turkey

Don’t eat processed meat or high-fat dairy products.
Carbohydrate Foods:

* Oatmeal
* Whole grain
* Brown rice
* Corn
* Sweet potato
* Apples
* Bananas
* Beans

Don’t eat pastries, cakes, cookies, white bread or sugary drinks and soda.
Fat Foods:

* Fish
* Cheese (low fat type)
* Olive oil
* Peanut butter
* Nuts

Don’t eat high-fat meats, deep fried food or butter.

4. Make Meal Plans:

There are many fat loss diet plans you can model or copy. It helps if you can draw up plans for the entire week so that you won’t waste any time on it once you start working on your fat loss plan.

The key principle in your meal plan is to limit yourself within your daily calorie requirement. It doesn’t matter if it isn’t exactly the same every day, just so long as you don’t go over the limit.

On days when you will workout, make sure to add a bit of extra energy. A creatine drink or protein milkshake immediately before or after an exercise session can help build muscle and enhance fat loss.

5. Prepare Your Exercise Schedule:

Climb stairs - how to lose fat
An important part of your fat loss diet plans is a workout schedule that combines strength training with aerobic exercise so that you burn off calories while building muscle.

There are several workout routines for fat loss diet plans that you can copy or adapt to suit your needs. Weights training exercises like barbell bench presses, dumbbell flies, deadlifts, squats, crunches and pulldowns can be combined with cardio exercises on alternate days.

For a tailor made meal plan and exercise routine, take a look at Shaun Hadsall’s best-selling 14-day Fat Loss Diet Plans program.

How To Ensure Success With Your Fat Loss Diet Plans

* Make it enjoyable. If you like the workouts, you’re more likely to do them. If you don’t, you’ll just look for a chance to stop!

* Tweak it to your preference. If eating 3 larger meals a day is better for you than 5 or 6 smaller ones, go ahead. There’s no law or rule that says you should be confined to either.

* Adapt recommendations to your tastes. What specific foods you eat matters less than eating only what is on the permitted list. Avoid food that makes you fat!

* It’s okay to take a break. If you find yourself craving a muffin or ice cream, indulge yourself once or twice. Just don’t fall back into bad eating habits.

99% of people who start out to lose fat will not know this – or follow the simple advice. You are an exception… and therefore, you will succeed at losing weight and gaining muscle!

To improve your chances even further, get a detailed course like ’14 Day Rapid Fat Loss Plans’ and let yourself be guided by an expert along your fat loss journey.

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