# learning by doing not just \"sharing\"

Quick Fat Loss Tips

Here's 3 quick tips about losing weight (especially fat). No matter what people say, fat loss is a science and can often be confusing to a beginner trying to lose weight for the first time. Or if you have tried and failed before, hopefully these basic fat loss tips will help you to start dropping the pounds today.

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1. Create a Calorie Deficit

Simple things first. To lose weight, you MUST create a calorie deficit. I suggest to start by working out your BMR (Amount of calories you burn each day) as this is the minimum amount of calories your body needs to maintain your weight each day.

BMR (Basal Metabolic Rate) = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

So say if your BMR is 1500 you should slowly start to decrease your calorie intake, 100 calories less per week would be fine. This could be by halving your carbs at your evening meal.

Just remember, to lose weight you need to consume less calories than you expend during the day, therefore creating a negative calorie deficit and tapping into our fat stores as energy.

2. Exercise is King

Start to exercise as much as you feel you can do. At a minimum you should be doing moderate-high intensity exercise for at least 30 minutes a day. The more calories you burn during the day, the more you will add to your calorie deficit.

Moderate Intensity Exercise - Brisk Walking, Bike Riding, Jogging etc. This link explains more What Is Moderate Intensity Exercise.

High Intensity Exercise - Running, Swimming (Fast), Sports. This link explains more What Is High Intensity Exercise.

3. Bye Bye Sugar

Sugar is a major part of the modern worlds diet, whether we like it or not. According to statistics, 95% of the worlds population is addicted to sugar at some degree or another. Considering that Sugar itself is not a natural substance, instead modified from sugarcane and sugar beet, that can't be good. The main problem is the amount that people actually consume, the average being between 110-120lb a year per person, which is far too much.

Sugar increases insulin which, in turn, increases the amount of food that we store as fat. Insulin is an anabolic agent, and can be used as a tool in our armory when trying to build muscle. For example, a slice of white bread and jam with a protein shake is good for a post training meal as it helps refuel our muscles in an 'open-gate' scenario. But when trying to lose weight, you should stay away from sugar as much as possible and only consume low G.I (Glycemic Index) level carbs.

These basic tips should help you start your journey to a new healthier fitter body. Remember to eat regular whole good meals during the day to keep metabolism at a high level!