HOW TO BURN FAT INSTEAD OF MUSCLE

By Jennifer Schaeffer

If you have attempted to slim down and lose fat, you may have gone the route of a low-calorie diet and a torturous exercise routine. Both of these factors lead to muscle loss and deterioration, not to fat loss. The Washington University Physicians state, "when we go on a diet, the body's ancient survival mechanisms kick in, refusing to use up valuable stored fat, making it more difficult to burn calories by lowering our metabolic rate and decreasing our energy level and requirements." The key to your fat-losing capabilities is keeping everything balanced--eating, exercise and sleep--and sticking to it.

Step 1

Avoid going on an extreme diet. Diets below 1,100 calories per day are considered extreme and leave you unsatisfied in more ways than one. The University at Buffalo in New York lists the following reasons what diets do not work "Dieting is for a limited time. Unrealistic goals are set. The dieter restricts food. The dieter does not learn a new lifestyle." Adopt and embrace a healthy lifestyle full of natural foods and daily exercise.

Step 2

Eat fat-burning foods. This means you must actually eat fat. Although it may sound like a contradiction, certified nutritionist Ann Louise Gittleman states "good fat is essential for both permanent weight loss and overall health." Good fats can be found in avocados, olive oil, nuts and seeds. The United States Department of Agriculture provides a chart for determining your total allowance of fat per day based on age and gender. But take note that the recommended percentage of fat of total calories in no more than 35 percent.

Step 3

Avoid eating anything in excess. A diet of excessive carbohydrates, fat or protein will all lead to weight gain and increase of body fat. The American Dietetic Association bluntly states "calories cause weight gain. Excess calories from carbohydrates are not any more fattening than calories from other sources." Keep your diet in proportion. A general proportion of 40 percent of your day's worth of calories from carbohydrates, 30 percent from protein, and 30 percent from fat is easy to remember and keeps macronutrients in proper proportion to one another.

Step 4

Strength train. The University of Maryland Medical Center states "exercise is a key way to do this. When you exercise regularly, you build stronger muscles. Muscle cells burn more calories than fat cells throughout the day, even while you are resting. This helps boost your metabolism." In another article, UMMC also says "resistance (strength) training is excellent for reducing fat and building muscles. It should be performed two or three times a week." Performing cardio training alone will aid in burning calories and losing weight but doing this kind of repetitive exercise constantly breaks down your muscles.

Step 5

Make it a lifestyle. If you cannot see yourself pursuing any diet for a length of time, then it is not right for you. Make healthy food choices every day, exercise, and get your rest. The perfect diets are the ones you can pursue for the rest of your life.

Step 6

Keep a diet and exercise notebook. Keeping a notebook with you to record what you eat and when and how you exercise will aid in keeping you focused as well as ensure you are getting your day's worth of nutrients and calories.

Tips and Warnings

• Start by tracking calories alone. This will get you used to looking at food labels. Then begin keeping track of carbohydrate, protein and fat amounts to ensure balanced nutrition.
• Consult your doctor or physician before beginning any new diet or fitness regimen.

Things You'll Need

• Notebook

References

• The University at Buffalo: Healthy Weight Loss and Management
• Dr. Ann Louise: Diet Detox
• Washington University Physicians: What's the Skinny on Fat?
• The American Dietetic Association: Do Carbohydrates Cause Weight Gain?
• The University of Maryland Medical Center: Exercise and Weight Loss