3

votes

Ho do you become an efficient fat burner?

Answered on August 19, 2014
Created November 30, 2011 at 6:43 PM

I am new(er) to Paleo and and so far enjoying some of the changes I have seen already - especially in my skin, sleep, and energy levels. I am on this journey in part to be healthier overall and in part to be leaner/fitter/less fat. How does one become an efficient fat burner? I am not expecting my excess weight to fall off over night, or in a month, or even in 6 months not that it wouldn't be awesome if it did) but how can I best maximize my health/fitness/nutrition so that in the next year or so I can become an extremely efficient fat burner, lose my excess body fat and change my body composition?

Thank you!

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on December 01, 2011
at 01:38 PM

Thank you, this was a fantastic answer!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 12:42 AM

I agree, a terrific answer! +1

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 12:40 AM

You're makin' me blush!

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on December 01, 2011
at 12:04 AM

I agree with Fabbecky -- I had a feeling this was Nance before I scrolled down enough to see the name. Sho'nuff. :)

191ad6c44dc63fdacb1b53652fc28a4c

on November 30, 2011
at 11:50 PM

I agree the more fat you eat the more you burn and lose weight. Check out my blog for practical tips and recipes.. www.modernpaleo.com.au

792634a784ec6a636c3137d0903e11b4

(1196)

on November 30, 2011
at 09:49 PM

^ this, definitely this is my favourite answer to Becky's question!

44348571d9bc70c02ac2975cc500f154

(5853)

on November 30, 2011
at 09:38 PM

I dont have much time to walk fasted, i commute with bus which leaves 6.30am, so gotta wake up quite early. but i always step off early, so each time i have walked one bus stop further. Its just not very fun in nordic dark and cold winter :/

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 30, 2011
at 08:42 PM

Can you maybe try walking on Saturday mornings? Just to see if there are good effects. Jan reminded me that I was taking a long walk every other day during the time good things happened. Lately, I've been spotty but I plan to get back to it if only for pure enjoyment.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 30, 2011
at 08:40 PM

Why, thank you! I appreciate the kind words.

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 30, 2011
at 07:23 PM

I don't regularly track my food so I don't know my exact macronutrient ratios, but this has been my experience as well. The more fat I eat the more weight I lose.

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on November 30, 2011
at 07:16 PM

Nance - you consistently give me some of the most helpful answers :)

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on November 30, 2011
at 07:15 PM

wish I had the time for that in the morning...

  • B33f7c04c09d8bbbf181dd8aca04f373

    asked by

    (554)
  • Views
    4K
  • Last Activity
    1433D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

best answer

15
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 30, 2011
at 06:56 PM

Bottom line: if you are fully able to switch back and forth between eating ingested carbs or stored fats, you won't suffer strong hunger or loss of energy if you go longer than usual between meals. That doesn't happen right away.

The how: eat a low enough level of carbs (moderate to low) that you cannot burn them exclusively and must switch over to burning fat between meals. This time will be less stressful for you if you eat enough carbs at first to use during the day and force your body to switch over only during sleep. Weight loss will be slower than if go lower with the carbs but that will also increase your symptoms of stress.

Background: I can only speak of my own experience. While I felt some changes immediately on a moderate carb intake of 60-85 g/day, looking back it took a month or two for the switch-over to become automatic and without impact on my energy level.

In the first month or two, I'd wake up starving which I took as a sign that I wasn't fully converted to burning body fat (of which I had/have plenty.)

As time went on, the urge to eat became less and less until I actually feel better before eating each day even if I'm busy and don't eat until evening. I've had a few days that it wasn't convenient to eat until evening and I chose not to so I waited until the next day and I still wasn't hungry in the morning (nor low in energy.)

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on November 30, 2011
at 07:16 PM

Nance - you consistently give me some of the most helpful answers :)

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 12:40 AM

You're makin' me blush!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 30, 2011
at 08:40 PM

Why, thank you! I appreciate the kind words.

Fb67dc30cead043d1d13ea503a3044dc

(3280)

on December 01, 2011
at 12:04 AM

I agree with Fabbecky -- I had a feeling this was Nance before I scrolled down enough to see the name. Sho'nuff. :)

best answer

9
Ca1150430b1904659742ce2cad621c7d

(12540)

on November 30, 2011
at 09:20 PM

I find that, for me, I burn most efficiently when I do a few specific things.

  1. Keep my -mind- occupied so it's not dwelling on food all the time. There was some research a few years back that revolved around orexin-A, indicating that -thinking about- sweet foods could cause the body to release insulin. In addition, I find that if I'm busy working on other things, I don't tend to dwell as much on 'when is my next meal', which means that I can depend more on my hunger signals to let me know when I really -need- to eat.

  2. Keep my fat levels high. I don't track my macro-nutrients regularly, but when I do, it usually comes out with a fat consumption of around 65-85%, and a carbohydrate consumption between 20 and 30%. This works for me, but each person will be different, and will need to fiddle until they find the right macro levels for their bodies. (The way that I know that this is working for me is that, without modifying my diet during the days that I check, these are the levels that leave me feeling -good-... and they're pretty consistent these days).

  3. I move, every day. I don't always do the same things, but I do make sure that I'm doing something to move my body -- some days I swim, some days I play racquetball, some days I belly dance, or headbang/mosh, or walk, or play H-O-R-S-E out on the basketball court. (and, informationally, I'm not really -good- at any of these... I only know how to doggy paddle in the pool; I'm still trying to restore my 'shimmy' in belly dancing after losing mobility in my legs and hips from MS; I only hit the ball half the time on the racquetball court -- and I have YET to win a round of H-O-R-S-E... but I enjoy the heck out of them every time!)

  4. I do some "heavy lifting" every couple of days -- whether it's carrying bags of jarred food up and down our three flights of stairs, moving wood, doing modified (beginner level) bodyweight exercises like wall pushups, supported squats, and modified planks, I try to strengthen my body as much as possible.

  5. I remember that this isn't a punishment -- that I don't have to "whip myself into shape", or beat myself up to -force- myself to do some activity... I just pick things I love to do that require me to MOVE, or things that make me feel really GREAT when I manage to be able to do them well, and I do those things. I choose foods that I really, really LIKE that -also- fit the nutritional profile that helps me get healthy and -stay- healthy. If I choose something that isn't so health promoting, I accept the responsibility of that choice, and then remember that I get to choose differently the next time, if I want to... so making a less-than-stellar choice today doesn't "ruin everything" and make me so disheartened that I quit all the -good- progress I've made.

  6. I remember that it took me a lifetime to -get- to this weight... and I love and accept the body that I have right this very minute, as difficult as that can be -- because I remind myself that it is THIS body, right now, that is going to help me to do the work that I need to do to get into a -healthier- body tomorrow... so even if it isn't a PERFECT body by social standards, it is a living, breathing, tasting, touching body that is able to get me where I want to go. My body isn't my -enemy-... it's an ally on a journey that both body and mind are taking to get to the same place -- health.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 01, 2011
at 12:42 AM

I agree, a terrific answer! +1

792634a784ec6a636c3137d0903e11b4

(1196)

on November 30, 2011
at 09:49 PM

^ this, definitely this is my favourite answer to Becky's question!

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on December 01, 2011
at 01:38 PM

Thank you, this was a fantastic answer!

4
7bf306ada57db47547e9da39a415edf6

(11214)

on November 30, 2011
at 06:56 PM

Eat more fat. If most of what you fuel your body with is fat, it will have little choice. During the time frame in which I lost weight, I was eating about 70%fat, 20% protein, 10%carbs.

191ad6c44dc63fdacb1b53652fc28a4c

on November 30, 2011
at 11:50 PM

I agree the more fat you eat the more you burn and lose weight. Check out my blog for practical tips and recipes.. www.modernpaleo.com.au

13a44ea00b0c9af0b6d0f3d5f5c2cfca

(7223)

on November 30, 2011
at 07:23 PM

I don't regularly track my food so I don't know my exact macronutrient ratios, but this has been my experience as well. The more fat I eat the more weight I lose.

3
44348571d9bc70c02ac2975cc500f154

(5853)

on November 30, 2011
at 07:10 PM

Brisk long morning walks (1-2hours per day) in fasted state worked for me.

B33f7c04c09d8bbbf181dd8aca04f373

(554)

on November 30, 2011
at 07:15 PM

wish I had the time for that in the morning...

44348571d9bc70c02ac2975cc500f154

(5853)

on November 30, 2011
at 09:38 PM

I dont have much time to walk fasted, i commute with bus which leaves 6.30am, so gotta wake up quite early. but i always step off early, so each time i have walked one bus stop further. Its just not very fun in nordic dark and cold winter :/

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 30, 2011
at 08:42 PM

Can you maybe try walking on Saturday mornings? Just to see if there are good effects. Jan reminded me that I was taking a long walk every other day during the time good things happened. Lately, I've been spotty but I plan to get back to it if only for pure enjoyment.

2
324bf94d3d6f9322d6e4dba4becfaab1

on November 30, 2011
at 06:50 PM

Big and infrequent meals, and lifting weights. Infrequent meaning 24-48 hours between meals.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!