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In theory, you could double your fat consumption and still lose weight, as long as you manipulated your protein and carbs correctly. Calories offer no such latitude--they are the bottom line that will determine how many pounds you lose. "At the end of the day, hiit to change your hiit body weight you need to consume fewer calories than you expend," says hiit Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania School of Medicine in Philadelphia. Your body hoards fat whenever its calorie intake surpasses its energy requirements, but it turns fat calories into blubber more readily than it does calories from protein or carbs. "Fat also has twice as many calories as protein and carbs per gram," says Foster. "So if you're going to cut out an ounce of something, you'll get the most for your efforts from cutting an ounce of fat." Do this: Log everything you eat and drink for a week, and then use either a book or an online program to translate this consumption into total calories.
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