That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say?
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two. This is another way to outsmart your body and continue to lose body fat without lowering your metabolism. By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate. Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person. Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning.


This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat. If this happens, your body will start burning muscle for energy and increasing your body fat stores, as well as slowing down your metabolism. Don’t be one of those people that complain about their situation but never does anything to improve it.
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Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board.
Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.
Whichever side you’re on, the bottom line is that reducing your carb intake-especially sugar and starches-when trying to lose fat will help.
In fact, your body burns more calories when you eat protein than when you digest either fats or carbs. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance).
Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.
After a brief warm up, I’ll jump rope as fast as I can for 10 to 20 seconds, followed by a half a minute at a slower cadence.



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