6 Small Changes That Can Help You To Lose Weight.

Going after weight gain by going on a diet is like walking into a gunfight with a sharp stick. You might make a little dent, but in the end, you'll do yourself more harm than good.

Here's why: Typical diets restrict calories, and that means lowering your metabolism—the calorie furnace in your body that determines longterm weight loss. Going on a diet sends a signal to your body that says "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.

What's worse, if the food shortage (meaning your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory. 

Want proof that you can lose substantial amounts of weight—and keep it off for good—without ever dieting? Cutting-edge research that pulled together to write The Lean Belly Prescription points the way to quick and easy weight loss. For example:

1. Muscle up your metabolism

Quite simply, metabolism is the rate at which our bodies burn the energy from food calories. During your skinny teens, your body was a raging, hormonally fed inferno. But your burn rate falls by 2 percent every 10 years from your twenties onward, and you know what happens to energy that isn't used: It's stored as fat.

Muscle is several times more metabolically active than fat. The more muscle you have, the hotter your fire burns. And if you activate those muscles through physical activity, the potential fat burn can last for up to 24 hours. Any light exercise that maintains muscle mass will attack fat at the same time.

Related: The 5 Biggest Myths About Eating Fat

Ever Wondered Where All The Fat Goes When You Lose Weight?

“What’s the best diet for weight loss?”

“How do I lose fat, not muscle?”

“What is water weight?”

With more than two in three adults in the U.S. overweight or obese — and about 50 percent of those folks actively trying to lose weight — it’s more important than ever to make sure you’re getting the most accurate information about weight loss.

The foundation, of course, is a healthy, balanced diet with consistent, challenging workouts.

But have you ever wondered where all that fat that you’re working so hard to lose actually goes?

 Related: Golden Rules Of Fat Loss Explained By An Expert

Where Does Fat Go When You Lose Weight?

While burning more energy than you take in is the root of weight loss, when fat is burned, the vast majority of it is exhaled as carbon dioxide into thin air. (mind=blown).

According to Australian researcher and physicist Ruben Meerman, Ph.D. and colleagues, 84 percent, or 8.4 of every 10 pounds of fat burned, is exhaled as carbon dioxide.

The remaining 16 percent leaves the body as water through urine, sweat, tears, breath, and other bodily fluids. And no, before you ask, you can’t lose weight simply by breathing more.

Why Men Lose Weight Faster Than Women. (We Know Its Unfair)

Calling all couples! Y’all cook, eat, and exercise together, and maybe you even try to lose weight together, too.

If so, you’ve probably experienced this incredibly annoying scenario: one of you loses weight much faster than the other. (We’re looking at you, guys.)

A common complaint from women in relationships is that their men slim down quicker than they do.

It’s not your imagination. Men really do lose weight faster than women, despite the fact that men weigh more than women. (Seriously, why is it easier for guys to get abs? And why do females gain weight faster than males? These are some of life’s great mysteries.)

Instead of dwelling on the unfairness of it all, let’s get to know the reasons why:

1. Men Have More Muscle Than Women

The American College of Sports Medicine — a trusted source in the fitness community — recommends 10 to 22 percent body fat for men, and 20 to 32 percent for women in good health.

Pound for pound, men carry more of their weight as muscle than women do. Thanks to their higher testosterone levels, men have an easier time building muscle as well.

Building bigger muscles can give your metabolic rate a boost. Studies show you can realistically build up to 4.5 pounds of muscle in a year, which helps you torch 50 calories more daily.

It doesn’t sound like much, but this adds up, saving you 18,250 calories per year. (FYI: That doesn’t include the extra calories you burn from lifting weights in the first place.)

This May Be The Reason You Are Not Losing Weight.

When designing a weight-loss meal plan, it might be time to look further down the label than the calorie count and start focusing on upping your protein intake. If you're having a hard time incorporating adequate protein into your diet, here's why it's time to start.

It keeps you satisfied: According to Esther Blum, clinical and holistic dietitian and the author of Cavewomen Don't Get Fat, high-protein foods regulate your appetite since they take more work to "digest, metabolise, and use, which means you burn more calories processing them." With Esther's clients, she's found that many start to shed pounds with more ease once they start to eat more protein.


Related: How Much Protein Should You Eat To Lose Weight

It repairs muscle tissue: A recent study shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. According to Tim Rich, a fitness manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to make sure the body receives the proper nutrients to aid in muscle repair and recovery. This is important to keep in mind as you're choosing the perfect post-workout snack.

16 Different Proteins Other Than Chicken To Help Your Weight Loss Plan.

When you think of lean protein, there's a pretty good chance chicken is the first thing that comes to mind. But this macronutrient, which is vital for losing weight, comes in many shapes and sizes.

Though it's easy to get stuck in a food rut, especially if you're trying to shed pounds, eating the same kale and grilled chicken salad 5 days in a row is a recipe for bailing on your healthy habits altogether. Swapping that chicken for salmon or shrimp will keep you from getting so bored you throw your lunch away twice a week (we see you).