3 Things You Should Do To Burn Fat & Keep It Off
What changes can you make to burn fat on a vegan diet and achieve the body you desire?
It’s integral to pay attention to what you are currently doing. Assess your food intake, what your activity level looks like. You have to be honest, and matter of fact, with yourself in order to move forward and make improvements in your body. Ask yourself, “Am I training every day? Am I giving it my all when I do? Is crowding my daily food intake with quality, whole foods my priority? Can I become more committed?” Without doing this simple, yet honest, assessment on yourself, you may always be wondering why your body fat won’t budge.
It’s truly all about the decisions you’re making throughout your day that accumulate and create the results you see. Your body will burn fat more efficiently, the more consistent you are.
Fill out our FREE assessment form to give yourself a clearer picture about your lifestyle. Most people need their daily habits written down before they can understand why they are where they are and what needs to change. It’s easy to eat and have no after through, or day a couple days off from the gym, but when we document it, we can compare the results we have with our daily routine.
Without us knowing your individual body and lifestyle habits, these general tips will promote a healthy body fat and support your efforts to achieve a lean physique.
Make sure to eat enough.
I think people have been influenced by media, major food corporations, and parts of the fitness industry that they always need to be careful to only eat up to a certain amount. If your goal is to lose weight, you must eat less. While this tends to be true when eating a standard American diet or highly processed foods, individuals who eat whole plant foods (with limited processed foods) can be much more lenient with what and how much they eat. Generally, reducing calories is best if your food intake consists of animal based and processed foods.
Our subconscious is always thinking ‘small’ in terms of food, as if all food eaten in abundance can be detrimental to our body’s fat burning capability. In reality, this limiting mindset about food is what ultimately keeps people from achieving their fat loss goal. I think most people have this belief system that eating less volume, and less calories is ALWAYS healthy, which is the reason our relationship with food is so f#&@%d up.
Most clients who start our nutrition coaching program eat only a few meals a day. Usually these meals are heavily processed, sugar laden foods to add up to around 1,000 calories at best, and devoid of nutrition. There can be many problems with eating this little over a long period of time. First, is the inability to burn fat. The amount of calories you eat should sustain your energy levels and metabolism. Unless the body gets enough, it will try to adapt by slowing down its metabolism, conserving energy, and the fat you want to lose. This can leave you unusually fatigued, weak, unmotivated, and on a hunt for a caffeinated drink to boost you up again. Additionally, eating too little also restricts the body from obtaining a host of vitamins, minerals, enzymes, and amino acids it needs to function optimally. Acquiring these essential nutrients from food is the main reason the body needs to be fed in the first place.
On the same note, usually the daily food intake of someone who is under-eating consists of cooked, highly processed, or animal based products, indicates that the body is hungry on a cellular level and trying to make up for nutritional gaps.
Again, the body wants to be fed on a cellular level and can only do so after macronutrients are broken down. The emphasis should be shifted towards eating abundantly from whole, nutrient dense foods, and eating enough calories and nutrients to fulfill our body’s needs on a cellular level.
If people started eating more, they could create a healthier relationship with food, particularly by concentrating less on counting macro nutrients (protein, carbs, and fat) and concentrating more on micronutrients. Foods that will make the biggest impact on a cellular level and help burn fat best are fresh, organic fruits and vegetables, herbs and spices (and essential oils) as their cellular frequencies are higher. Foods that do little to improve cellular function are heavily cooked and processed foods, as their cellular frequency is lower. Load UP on good food and your body will handle what it’s meant to on its own – keep you lean and fit!
Train every day.
Spend at least an hour a day being active, building muscles, increasing your heart rate, and testing your endurance. Your heart is meant to beat and supply blood to your body. Your lungs are meant to expand and capture air and provide oxygen to your cells. Your muscles are there to provide you strength and power under pressure. Your body desires to be fit and healthy and it will burn fat more efficiently if you are active! Increasing circulation and blood flow encourages the uptake of oxygen and nutrition by your cells, and the release of toxins, thus keeping you healthier overall.
Your body adapts to stimulus. This applies to both ends of the spectrum – eating healthy and training on a daily basis OR eating junk and only moving the fork into your mouth both yield their own results…Whatever you do for a long period consistently, is what will program your body to adapt accordingly.
Weight training should be prioritized. They need to be constantly tested, broken down, and repaired. When muscle fibers are torn, they are repaired or replaced by fusing together old fibers into new ones (myofibrils). The more muscle you have, the more calories you burn overall and your resting metabolic rate increases. This means you can eat more calories and burn fat with the more muscle you create. Building a more shapely body, while getting to eat more? That sounds like a win-win to me! This is why weight training has become a popular lifestyle among men and women.
Additionally, the post workout after burn is where weight training and high intensity training really make a difference in fat burn. As I said earlier, the more muscle you have, the more calories you burn. Simply put, you’ll burn more calories per hour after an intense training session of weights or intervals, than you would after cardio. You may burn more during your cardio session, if it’s a long one, than your typical weight session, but thanks to excess post exercise oxygen consumption (EPOC) you’ll burn more with weights or HIIT for up to 36 hours after your session. Just increasing the calories you burn by 10 more per hour for the next 36 hours after every weight session will add up to a pretty good amount throughout the month.
Beginners need to keep in mind that building muscle takes time. While it’s be possible for men to build 1.5-2 lbs of muscle a month and women to build .5-1 lb of muscle a month, weight training must be done consistently and correctly to have success.
Cardio should be done secondary and complimentary to weight training. As I’ve already outlined, weights burn fat more post exercise than cardio does. However, cardio done in the correct amounts in will add additional calorie expenditure, help reduce water weight, and increase oxygen consumption – promoting more fat loss. The process of inhaling oxygen alone is what burns fat, and most of the weight you lose is actually exhaled. For fat to be burned off, it has to be broken down into its building blocks, carbon, oxygen, and hydrogen in a process called oxidation.
An article on Live Science states, The researchers showed that during weight loss, 84 percent of the fat that is lost turns into carbon dioxide and leaves the body through the lungs, whereas the remaining 16 percent becomes water, according to the study published today (Dec. 16) in a special Christmas issue of the medical journal BMJ.
“These results show that the lungs are the primary excretory organ for weight loss. The water formed may be excreted in the urine, feces, sweat, breath, tears or other bodily fluids, and is readily replenished,” the researchers said.
Just be sure to not do excessive amounts of cardio. This will range from person to person, but a good gauge to making sure cardio is effective is gradually increasing your duration and intensity every couple weeks (or keep it the same) until you begin see the fat loss you desire.
Burning fat and staying healthy really comes down to what you eat. Your body uses what you give it as the foundation for growth.
Most people know what’s healthy; whole plant based foods like fruits, vegetables, grains, legumes, potatoes, and herbs. But for some reason, these health foods are forgotten when someone’s goal is to burn fat. Of course there are those that profess the IIFYM (If It Fits Your Macros) method, but as I said earlier, food is a means to get your micronutrients. Therefore ALL plant foods should fit into your regimen. Again, usually those who adopt the IIFYM method are eating an animal based, or highly processed food diet, and are not concerned about meeting nutritional needs. They are concerned with meeting calorie needs. Calorie counting began as a means to monitor the intake of processed foods, and was obviously never intended by nature. Notice how nutrition labels are only printed on processed foods rather than produce? Yet for some reason, all carbs including fruits, potatoes, and grains, have gotten a bad rap. Nutrition is the key to burn fat and sustaining a healthy and lean body for life – not calories.
Now that we’ve got that squared away, the rest is pretty easy. When you adopt a whole food plant based lifestyle, pretty much every food is game on and will help you to reach your fitness goals along-side your training regimen. It’s common for people who come to a vegan diet from an animal based, macro nutrient tracking background get thrown off when they discover that carbohydrates represent the majority of their food intake. Remember that the body thrives of whole plant based carbohydrates. They are the body’s best physiologically suited form of energy. When the body is getting everything it needs, it will be able to burn fat efficiently and feel great at the same time. You’ll find that even though your diet is carbohydrate dense, your body fat will gradually decrease.
The best part about it is that your food will be working for you, rather than against you. Your efforts in the gym will take effect much faster than if you were eating chemically laden, processed foods that required calorie counting.
With a plant based diet, it is very easy to under eat, as the fiber will make you feel full even though your calorie intake is lower. For this reason, you’ll need to eat a little more and tracking calories in this situation to make sure you’re eating enough would be a good idea.