How to Lose Fat?

FAT LOSS – ALL THE TOOLS YOU WILL EVER NEED

Where do we start?
Believe it or not, fat loss is easier than you may think. It’s easy to be overstimulated and overwhelmed by fad diets, pills and potions, tummy tucks, exercise programs and waist clinchers. But how to we know what really works? Better yet, what works specifically for YOU?

When it comes to effective fat loss think of yourself like a tradesperson with a toolbelt. Every tool represents a skill, technique or piece knowledge that you can add to your weight loss repertoire. The more tools you possess, the more effective of a mean, lean, fat burning machine you become!

At Fat Burners Only, we believe in not only offering the BEST online customer service, but also offering the most effective user experience to help you reach your goals faster. So, the team at FBO have come together to break down what we believe are the most crucial tools of the trade when it comes to burning fat. Master these and you’ll be fast tracked to the body of your dreams quicker than you could ever imagine!

UNDERSTANDING FOOD – WHERE IT ALL BEGINS

ENERGY IN VS ENERGY OUT
Without overloading you with too much detailed information just yet, allow us to break this down into simple terms to get a grasp on how we can manipulate food, not have it manipulate us.

Every single day we burn calories (energy). This is involuntarily performed just by living, breathing, sleeping and moving. So, it would make sense that by consuming the exact same number of calories that we are burning – we would stay the exact same weight. But what happens when we eat MORE than our requirement? You guessed it, the excess energy that we consume is stored for later use… AKA gaining weight. Using this logic, if we know that eating more energy than we burn makes you gain weight, we can manipulate this process and consume less than we burn causing weight loss!

So does this mean I can simple not eat and I will lose all my unwanted weight?

Not quite. It’s easier than that, read on and learn how.

Starving hurts the body and the mind. And while fasting is okay when performed strategically, starving is not. So how about it? Have you ever tried a magazine diet? A fad? A trend going around among friends? Or like many of the misinformed diehards, simply stopped eating?

Wait, you mean eating only grapefruit or eating ice cubes isn’t sustainable?

The metabolism is an extremely efficient survival mechanism. Meaning the less you feed it, the more it slows down in an attempt acclimatize to the minimal food intake. It becomes incredibly efficient at burning LESS energy at a slower pace. Not only that. It will quickly turn to our fat, muscular energy and muscle tissue for food – and it doesn’t discriminate between the three.

The above results in low energy and a sluggish metabolism, meaning your weight loss stops. You will crave mercilessly and when you do decide to eat, BOOM, massive weight gain caused by overloading a metabolism not efficient enough to burn off the food.

So how can I lose weight optimally AND healthily?

10 BEGINNER’S STEPS TO FAT LOSS

We know what you’re thinking. Going through the process of tracking calories and counting food isn’t for everyone. So we’ve created a 10 golden rules of fat loss to live by that are healthy, smart and most importantly, sustainable.

1. Hydration is key – Ahhh water, the single most abundant and critical nutrient in the human body. It is required by almost every process in the body and is paramount to optimal brain, heart and vital organ function. In the human body, fat is metabolized in the liver. But without sufficient hydration, the liver struggles to oxidize fat and toxins correctly. This leads to almost no fat burning and causes your body to hold excess water. So, pick up your water bottle and shed unwanted fat and water weight!

2. Increase your protein intake – Without all the science jargon, a high protein has been shown to increase metabolic rate, minimize cravings and regulate your hormones to make you far more efficient at becoming a lean, mean fat burning machine!

3. Regulate your carbohydrate intake – Since the dawn of time (not really) fitness enthusiasts, professionals and gurus have all put their 2 cents into the great carbohydrate debate. We aren’t gurus, but we can tell you what is undebatable. Carbohydrates are used by the body for three purposes:

  • As an energy source – Converted by the body into glucose then into the bloodstream to be used by the muscles and other bodily functions as usable energy.
  • As a replenishment source – Converted into glycogen to be stored in the liver and muscles. Glycogen is used by the body in the process of muscle recovery.
  • As a fat source – Excess carbohydrates not being used for the two processes listed above will result in storage in the form of fat.

With this being said, it’s only logical that we make at least a reserved effort to regulate our carbohydrate intake. Use the above listed processes as a guide. Carbohydrates are best eaten before exercise or physical activity, and can be used by the body for recovery. Our golden rule is simply keep your carbs around exercise as much as possible. We suggest using wholefood carbohydrate sources such a rice, potato varieties and grains while keeping simple sugars to a minimum.

4. Fat is not the enemy – Fat! Did you say fat? That’s right. Fat has been demonized since the 50s as the wrongly accused culprit of obesity. This led to the following 50+ years supplying us with ‘low fat’ or ‘fat free’ products that we’re all familiar with. Truth is, fat is not only good for you, it can actually HELP you burn fat!

Fats come in 3 forms;

  • Saturated and trans fatty acids – Meat fat, coconut oil, full fat dairy products, takeaway food, chips, snacks and commercial sweets. This fat source can raise bad cholesterol while reducing good cholesterol. Dramatically increasing the risk of heart disease.
  • Polyunsaturated – Fatty fish, soy products and tofu. This fat source can lower cholesterol levels but only when it replaces saturated fats on a daily basis.
  • Monounsaturated – Canola, olive and grapeseed oils as well as nuts, seeds, lean meat and avocado. This fat source can also lower cholesterol when it replaces saturated fat on a daily basis.

To conclude, healthy dietary fats not only lower cholesterol for a healthier cardiovascular system but also play a significant role in cellular regeneration, organ health and brain function. Incorporate a generous variety of fat into your diet along with high protein sources. Your body, heart and waist will thank you.

5. Exercise frequently – This one could have been number one on our list. As we explained earlier, eating below our calorie requirement will cause us to lose weight. But what else can we do on a regular basis to lose unwanted fat? You guessed it, exercise! This can be performed pretty much any form you please. Walk, run, row, swim, high intensity interval training, bike riding and weight training just to name a few.

6. Don’t skip the weights – Ladies, this one is for you especially. To the grossly misinformed, weight training is often seen as counterintuitive. This is driven by the stigma that weight training will make women ‘bulky’ and thick as opposed to help you lose weight. Truth is, this couldn’t be further from the truth. Weight and strength training is unequivocally the best form of exercise for body composition. While cardiovascular exercise is important, weight training will produce the aesthetically pleasing, tight and shaped look that you’ve been looking for. Not to mention boosting your metabolism like crazy, meaning round-the-clock fat burning power!

7. Portion control –Portion control is simple, but not always easy. Who much is too much? More importantly, how much is too little?

Everyone’s requirements are different. However, there are a few rules to live by to ensure you generally aren’t ‘over’ or ‘under’ eating:

  • Eat smaller portions, more often – Try and stick to portion sizes that keep you full only for 2-3 hours at a time. This may take some experimentation, but eventually you will come to find the portion size that works for you. Even using specific plates and bowls can be a good indicator for the right size for you.
  • Eat lots of protein – Lean protein sources are the golden key for the weight loss crowd. Eating a diet rich in protein will keep you fuller for longer, massively increase your muscular recovery and will dramatically lower your risk of storing your excess food as fat. Diets high in protein also have been shown to decrease obsessive food related thoughts by up to 60%.
  • Stop when you feel satisfied, not full – If overeating can or has been a problem for you, try pushing your plate away when you simply aren’t hungry any more. There’s a fine line between satisfied and full, but the difference it will make for your body will shock you.

8. Ditch the scales – You heard us... You may be familiar with the phrase ‘age is just a number’. Well guess what, so is weight. Excuse our blunt nature, but let us ask you this; how is it that a one-kilogram difference can completely shift someone’s mentality towards themselves? How is it that you are skinny at 59kg but fat at 60kg?

We aren’t telling you to throw out your scales, rather to keep it regulated. Set yourself a date and time each week or fortnight and stick to it. Instead, use your mirror as a guide in between the ‘weigh-ins’ and focus purely on being kind to yourself. Hey, you’re trying to improve, so give yourself a break – the daily scale induced head-games aren’t going to motivate you.

9. Healthy mind, healthy body – Managing your stress and sleeping yourself skinny – ‘Comfort foods’ and being-eating have been around for a while now. But now new research shows that elevated levels of cortisol (the ‘stress hormone’) has shown to increase cravings for junky, sugary and fatty food. Not only this, excess stress also causes a higher insulin spike, making it far easier to accumulate body fat.

Sleep is also a very underestimated payer in the fat loss game. If you want to have the body of your dreams, we highly urge you to manage your sleep if you aren’t already getting a sufficient amount. Sleep deprivation causes your body to produce more ghrelin (the ‘hunger hormone’) while dramatically decreasing leptin levels (the hormone that regulates metabolic rate). It’s no wonder low sleep leads to more hunger and weight gain! Treat yourself, sleep in and nap when you can.

10. SUPPLEMENTATION! – Here’s where we come in.

Pat yourself on the back. If you have taken steps to implement even one of our tools, you’ve already given yourself a better chance of achieving the change you want. Not to mention feeling as fantastic and confident as you truly deserve! Kudos!

Now we’re not here to tell you that supplements will do all the work, real results come only with consistent effort. Supplementation is simply another powerful tool that can help you reach your goals faster, make your life easier and give you’re the motivation to push beyond your limits. There’s no magic pill, but if you exercise often, eat right and supplement intelligently – magic will happen.


Find out how you can get the lowest prices & best experience at fat burners only!

don't miss out!

Receive our emails for Weekly Deals, Articles & Exclusive Flash Sales. It's super easy. Just add your email below!

#fatburnersonly

  • Subscribe to us on YouTube
    • @ 14/08/2018 06:56 PM by Sandy Wright
      Last Thursday I called FBO and I was incredibly lucky to have Hannah answer the call. The quality of service Hannah provided during the almost half hour call has completely blown me away. I honestly did not think this level of service existed anywhere, anymore. Not only did the assistance help me navigate the difficult territory of deciding what supplements were right for me, Hannah honestly, expertly and objectively provided comparative advice between a couple of products I was considering. In addition, Hannah managed to fast-track the shipment and my order arrived before lunch the very next day (on the other side of the country). I love my new products, they are perfect for me and my training regime. Thank you Hannah and FBO, keep up the amazing 10/10 service. I can't wait to order again :) x Sandy
    • @ 08/08/2018 09:28 AM by Paul Zsidy
      BEST SUPPS STORE EVER!!! Seriously; these guys totally rock. Their range is great and they only stock the best. Value is great, but the service and friendliness of the team is the best part. Love that you can contact the crew with questions and you get a prompt response, with advice that is spot on. Thank you FBO; keep rockin' it!
    • @ 07/08/2018 04:52 AM by Debby Brady
      I stumbled upon Fat Burners on Facebook, started to watch their videos on products, at the time I was looking into a few different products but not really sure on what product and brand to purchase, I must admit I was confused with the videos with the products it only added to my growing list of products to buy! So I started to email asking questions on what I should be purchasing for what I need to achieve, I recieved a great response back, so then I had more questions so I decided to do a live chart, I had a great chat and all my questions were answered, so I finished my chat and ordered my products straight away. I haven't recieved my order yet beacause it was last night, But I am really impressed with the service and advice I have recieved, looking forward to receiving them, but I highly recommend Fat Burners Only great company.
    • @ 26/07/2018 05:04 PM by Hannah McCartney
      Fat Burners Only is consistently going above and beyond. Truly excellent service with free express shipping and the lowest priced Prana On Protein that you'll find anywhere! Every time I purchase from this company, my delivery is neatly packed and at my door within 24 hours. Couldn't recommend more!
    • @ 23/07/2018 08:06 PM by Chris Gee
      Hey squad,This was just a quick note to let you know, I think you're pretty cool.My order arrived in 2 days, with free shipping. Wtf???It had a cute note in it from a girl called Caitlin (I think) who I now have a little bit of a crush on.Also, free sample and 5% off store wide promo code.I will now only buy supps from you. Pinky swear.Yours truly,ChrisP.S tell Caitlin I said hi..
    • @ 18/07/2018 04:43 PM by BrendonCharlene Mackinnon
      Super fast delivery and great competitive prices.. So glad I came across FBO! Personalised hand written msg with 10% off discount on my receipt, by far the most simplest nicest gesture from any online store I've purchased from. Highly recommend. Thanks guys!
    • @ 18/07/2018 12:48 PM by Graham Wood
      Wow what an eye opener it has been for me to enter the fatburners family. Thats what it feels like each and every time i enter your store. Always greeted with a smile and a genuine thirst to offer quality advice and information to best suit my body and lifestyle.Thank You so muchWoodsy
    • @ 13/07/2018 02:29 PM by Emma Hosking
      After much deliberation on where I should buy my next lot of supplements I decided to go with Fat Burners Only and I can definitely say I wont go anywhere else for my supps again!! The prices are super competitive and they have free express shipping as well (bonus!). However I did receive one of the wrong products in my order but the customer service team has been beyond amazing to say the least, with quick responses and a friendly attitude to organise the product to be sent back to them that same day and the correct item resent with no hassles at all !! Love your work guys
    • @ 12/07/2018 09:21 PM by Darren Mc Donnell
      I came across Fatburners Only a few years ago at an expo, and found Paul very knowledgeable about his range. Since then I have bought from Fatburners Only regularly for all my supplements. The online instant messaging has helped me out a couple of times, and I have visited the store a couple of times and even picked up more advice on chasing my goals. The range is great, the staff very friendly, and best of all they have the lowest prices around. Two thumbs up
    • @ 11/07/2018 08:15 PM by Amanda Stevenson
      The team at fat burners only are so AMAZING. I couldnt be happier with my purchases and experience with them. I had a hiccup and contacted the very friendly staff and it got fixed right away. They are always willing to go that extra bit to make your package just that more special. Will only be ordering with them from now for all my supplements and love the effort put into the little personalised notes on my invoice and package makes you feel like a valued customer and can definitely feel the love . THANKYOU SO MUCH GUYS. YOU ARE THE BEST
    • @ 11/07/2018 02:18 PM by Jamie Lane
      Incredible team of people! Im adding an extra star "*" because this place rocks!
    • @ 10/07/2018 11:46 AM by Victoria Hope
      My go to supplement store! They have an amazing range of products at the best prices that Ive seen online. (Free express shipping is always a bonus too! ) But most importantly, their team are so knowledgeable and always happy to help out! Amazing customer service, thanks guys!
    • @ 09/07/2018 11:56 AM by Jazz Anderson
      Placed my order on Friday morning and have received it today! Not only are their prices great, but my order arrived correct and it had a couple of samples & discount codes for future purchases in it. It also had a little hand written note from Chloe who processed my order to say thanks, which is very rare these days. Keep up the awesome customer service guys!
    • @ 08/07/2018 04:08 PM by Pam Chen
      I have made 3 online orders with FBO in the last 3 months and have found service to be top notch, free (and quick) delivery is a plus, and such great info on products.. prices are the best! In my last order there was a bit of a hiccup (hey, accidents happen) but really quickly resolved and goodies thrown in to boot! two thumbs up, FBO!
    • @ 07/07/2018 07:31 AM by Alia Jan
      I received my second order yesterday and was a bit confused as to it's size as I'd only ordered one tub of BCAAs. When I opened it I realised this was because I'd been sent a free shaker! Plus a sample of protein and as many people have mentioned a hand written note. Not to mention, other supps sites are charging for shipping unless you order minimum $100 and these guys do it free and fast! Really happy with my orders so far due to these little extra touches. I will continue to order from you and tell all my friends!
    • @ 06/07/2018 07:42 AM by Dilip Perera
      Customer service is excellent and support on queries were above and beyond, Customer service went the extra mile in helping me decide the best option for me.
    • @ 04/07/2018 02:43 PM by Ben Deglaitis
      Fantastic, fast and personal service. Cannot speak anymore highly of this company. I called with an inquiry and was met with helpful friendly staff. Will be a return customer without a doubt. And the best price in the country.
    • @ 02/07/2018 08:04 PM by Lynette Papathanasiou
      Hi there My family have been purchasing your products for a good 18 months now I love the way we receive a handwritten note on the receipt ... todays is from a James ...its been long overdue but Thankyou in this day an age of technology its so refreshing to see an old tradition now near to extinction with a hand written note to say enjoy or Thankyou. Keep up the exceptional standard of service it doesnt go unnoticed Very happy purchaser Lynette
    • @ 02/07/2018 05:07 PM by Jaide Graham
      I received my first package today, delivery was on time, amazing prices & a nice note hand written by one of the workers! Best customer service!
    • @ 29/06/2018 03:53 PM by Sarah Chaina
      Amazing service and I will be a return customer for sure!!!
contact us checkout