After having established projections for calories, carbohydrates, protein and fat, the next step is to alter your nutrition plan as much as possible to allow for maximal fat loss without depriving the body of fuel. While it's quite common to mistakenly cut calories to a really low level to accentuate fat loss, the technique almost always backfires leaving you face to face with an ugly plateau or "roadblock." Fat loss seems impossible. Reducing calories too quickly or too dramatically will cause a decrease in muscle mass which slows the basal metabolism. Furthermore, the fat cells have two distinct roles:
1) With a caloric excess, the job of fat cells is to store extra fuel as body fat.
2) With severe or sudden drops in caloric intake, the job of fat cells is to hoard and hold onto fatty acids!
As you can see, radically decreasing calories not only can burn off valuable metabolic boosting muscle mass, but it can set in motion a "defense state" where stubborn fat cells fight and resist giving up fatty acids to be used as fuel. Were it not for this phenomena, an individual could simply starve himself into incredibly low levels of body fat while holding onto all his muscle mass.
The smart approach to maximizing fat loss is to set your projections for calories, carbohydrates, protein and fat and set your total meal plans up to inhibit fat storage. If you can prevent the body from storing any additional body fat, you can melt away body fat by increasing your metabolic rate. Even a small daily increase in the metabolic rate - the total calories you burn off or expend each day can have a dramatic effect on your progress.
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