There are several reasons why someone may want to become stricter about their fat loss goals for a short period of time. When first starting a fat loss program performing a quick 'sprint' to begin losing fat can be motivational and help sustain the change by providing more immediate results. Often those embarking on a weight loss journey encounter plateaus and require a change in strategy to move past those obstacles. Finally, and most often, you may find after losing a large amount of weight that those last few kilograms are the most stubborn and difficult to shed.

The two major obstacles to consistent fat loss are:

1. Metabolic slowdown — people often find that prolonged periods of restricted nutrition result in a slower metabolic rate, meaning they burn fewer calories at rest and therefore have a harder time shedding fat
2. Overtraining — trying too hard to burn calories through exercise can lead to overuse syndrome, adrenal fatigue, and physical injury

If you begin consuming only 1400 calories per day, your body will quickly adapt through a mechanism called homeostasis and slow its metabolic rate. To avoid this, adapt a strategy known as zigzagging calories. The zigzag approach is straightforward. You start at a higher calorie level and ramp calories down, then start over again. Here is an example zigzag schedule:

Week 1: 1600 calories per day
Week 2: 1500 calories per day
Week 3: 1400 calories per day
Week 4: 1600 calories per day
Week 5: 1500 calories per day

The zigzag slowly drops calories each week to cope with the metabolic slowdown. The fourth week then reintroduces a higher level of calories to allow the body to reset back to a higher metabolic rate. The average over time is still a caloric deficit, but changing the calories from week to week helps keep homeostasis in check.

Your body must expend calories to digest foods. This is known as the thermic effect of food. In addition, certain foods have been shown to increase overall metabolism. The food that requires the most energy to digest is protein. The food that appears to have a positive impact on overall metabolic rate is omega-3 fatty acids. Therefore, a diet that has a higher ratio of calories from proteins and omega-3 fatty acids may help elevate your metabolism and improve your ability to burn fat.

Vegetables, which are rich in nutrients and fiber, also may increase your metabolic rate. For both health and metabolic reasons, it makes sense to include an abundance of leafy green vegetables in your nutrition program. This may also help stave off hunger.

Labels: Weight Loss

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