How to burn fat and maintain your results

How to burn fat and maintain your results
How to burn fat and maintain your results


Calorie deficit from food restriction

gladuvaneThe most important thing to lose weight is to create a calorie deficit. This can happen in two ways. The first way is to reduce food intake significantly, which could lead to some results but in the end your muscles would look flat and you won't feel satisfied. Then the body goes into hunger mode to preserve itself and metabolism slows down. That is the so called yo-yo effect.

After you restrict food intake significantly you start losing weight immediately which makes you happy. After a while, the body slows down metabolism and this is the moment you stop losing weight. When you hit a wall you decide to lower the food intake even further and you end up consuming one fruit a day. This causes you more harm than you can imagine! Then you lose all hope and start stuffing yourself with junk food and regain all the lost weight or even more!

Exercise induced deficit

спортен дефицит

The second option is to decrease food intake only a bit and to increase physical activity. Of course, you still should be careful what you consume. Even if you exercise a lot, if you eat too much calories, the desired result will not be achieved. The best way is to create an exercise induced deficit. This happens when you increase the volume of your physical activity - both strength training and cardio. Also start walking instead of driving, use the stairs instead of the elevator, etc. It sounds too simplistic but it works. Use every chance to move more. After you achieve this exercise induced deficit, you will start to lose weight. You would feel more energized and toned which leads you to being healthier and fitter.


I advice you to start exercising 3 times a week (strength training) and to spend some time running in the park and going for a walk.


I advice you to eat more frequently (every 3-4 hours). Avoid fast food. Consume fresh vegetables, lean meat, healthy fats (olive oil, nuts, avocado, etc.), complex carbohydrates (brown rice, oats, sweet potatoes, etc.). You can allow yourself 2-3 cheat meals per week in which you could eat some of forbidden foods.

As a conclusion I want to note that the results will not come fast and you should work hard to get them!

Strahil Ivanov

Thank you for visiting, the most popular fitness blog in Bulgaria. My name is Strahil Ivanov and I am a professional fitness trainer and nutrition consultant. What is my mission? To help you transform your body and enjoy the life you deserve. With my blog, articles and videos I was able to reach thousands of people across the globe. Want to be the next one to trust me?