Like the rest of us if your goal is to lose a substantial amount of body fat as fast as possible, you need an effective yet simple plan to follow. I have put together 10 dynamite tips to help you achieve you fat loss goals.
Your weight reflects your total calorie intake, the amount you exercise, and your metabolic rate, but the most important part of the equation by far is the composition of the food you eat. Here are some tips.
Dramatically reduce the amount of carbohydrates in your diet. Carbohydrates are sugars , like in soda, cakes, cookies, candy and "low fat" food. If you eat any processed food you are already exceeding the recommended daily intake of carbohydrates. It is impossible to lose weight without reducing carb intake dramatically. The Glycemic Index is a measure of the amount of carbohydrates in food and the speed of their absorption by the body. High GI foods are sugar, white bread and pasta, candy and cakes. When you eat them the body digests them so quickly that your blood sugar spikes and the pancreas quickly releases insulin to bring it back to the correct level. However because it has risen so fast, the pancreas actually makes too much insulin and your blood sugar then plummets and you immediately feel hungry and crave high energy food, like sugar to give you energy. When your body makes insulin, it turns the sugar into fat. Now you are hungry again and reach for a candy bar. Guess where the sugar is going?
Low GI food such as wholemeal pasta, brown rice and full grain breads help control the appetite because they are digested more slowly and they don't create the insulin response of high GI foods. You feel fuller after meals and you don't crave top ups between meals. You have to keep your carb intake to less that one sixth of your caloric intake daily you will definitely see body fat loss. Lose the high GI carbohydrates from your diet and replace them with healthy low GI carbs.
Try to reduce the amount of saturated fats you eat but don't get paranoid about it. Saturate fats such as animal fats are implicated in heart disease and especially stay away from trans fats, the type used to cook fries, chips, and fast foods. They will kill you, clog up your arteries and predispose you to cancers such as bowel cancer. On the fat issue, there has been a campaign for years to reduce our fat intake in the belief we will get thin if we do. This philosophy has been a spectacular failure. One gram of fat contains 10 calories and 1 gram of carbohydrate or protien contains 4 calories, but fat and carbohydrates are metabolised by the body differently and fat doesn't make you fat. Carbs do! Low fat processed foods are full of sugar.
Eat more vegetables, particularly veggies full of fiber like carrots. They are high in fiber, have low caloric values and leave you feeling full after a meal. They are low GI and contain loads of good antioxidants and natural statins which lower your cholesterol naturally and healthily.
The more fiber the better. Most people do not consume enough fiber in their diet. Soluble fiber protects your heart and insoluble fiber protects your digestive tract. Fiber makes you feel fuller sooner and reduces the tendency to overeat. The recommended amount of fiber is 25 grams a day but in undeveloped countries people eat three and four times this amount and diseases such as bowel cancer are rare. Fiber is king.
Introduce your new diet and weight loss program steadily rather than rapidly. You gained weight over a long time frame and you should aim to remove it steadily rather than dramatically. Lose weight too fast and you end up with folds of skin everywhere like a Sha Pei dog, plus your energy levels will go through the floor. Your metabolism will crash and you will certainly do yourself more harm than good. The ideal is a long term sustainable lifestyle "sea change" which will bring you to your goals over a sensible time frame.
Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.
Don't get desperate. I understand that when you make the decision to lose weight you want it yesterday, but it isn't going to happen. There is some hard work ahead of you after you make the vital decision to lose weight, so make sure you enjoy the journey. You are going to be on it for a while, so don't loathe the process. Embrace it. Every day is a victory. Every step along the path a milestone. Otherwise you will crash and burn and this weight loss program will just be another lost opportunity.
Expect some ups and downs in the weight loss process. There will be weeks when the scales seem to mock you and others where the weight seems to have just fallen off. Remember that if you are a woman there are hormonal issues here as the monthly cycle affects fluid retention. Also as the exercise program develops your weight may stay stagnant but your waist line starts to shrink. Muscle weighs more than fat so the scales aren't the only measure of success. What matters is that you are traveling in the right direction and that you don't get off the train.
Eat. Starvation diets don't work. When we starve ourselves our survival mechanisms kick in the the stressor known as starvation makes the body go into self-preservation mode. Your body then stores every calorie it sees and you become lethargic as your metabolism slows down and weight loss becomes impossible. Food is your friend; just make sure it's the right kind of food.
And eating breakfast is the best meal to start the day with! A high GI breakfast of porridge and whole grain toast, protein like an egg and bacon and tea or coffee and not fruit juice sets you up for the day. Fruit juice has too much sugar in it and is a bad start to the day. A good breakfast will sustain you until lunch and you will be protected against the mid-morning snack attack that you are prone to when you start the day without breakfast. No breakfast and I promise you will fall off the diet by 11 AM that day.
The importance of a good program to assist cannot be underestimated. The program must include a sensible exercise program that will boost the metabolism and tone the flab. Finding the right foods and the right balance of exercise can make all the difference between success and failure. Without a guide it is easy to find it all too much hard work. A good program smoothes the way and makes it easier for you. It should have a meal plan built in to be most effective. Find one that fits you and stick to it.
Find the program that works for you and then work it. One day the mirror will reflect the power of that decision. The most powerful action you can take is to make a decision today that there is no option for you but success. Fail to make a decision and ... well look in the mirror and see what not making a decision has done for you so far. - 15683
Your weight reflects your total calorie intake, the amount you exercise, and your metabolic rate, but the most important part of the equation by far is the composition of the food you eat. Here are some tips.
Dramatically reduce the amount of carbohydrates in your diet. Carbohydrates are sugars , like in soda, cakes, cookies, candy and "low fat" food. If you eat any processed food you are already exceeding the recommended daily intake of carbohydrates. It is impossible to lose weight without reducing carb intake dramatically. The Glycemic Index is a measure of the amount of carbohydrates in food and the speed of their absorption by the body. High GI foods are sugar, white bread and pasta, candy and cakes. When you eat them the body digests them so quickly that your blood sugar spikes and the pancreas quickly releases insulin to bring it back to the correct level. However because it has risen so fast, the pancreas actually makes too much insulin and your blood sugar then plummets and you immediately feel hungry and crave high energy food, like sugar to give you energy. When your body makes insulin, it turns the sugar into fat. Now you are hungry again and reach for a candy bar. Guess where the sugar is going?
Low GI food such as wholemeal pasta, brown rice and full grain breads help control the appetite because they are digested more slowly and they don't create the insulin response of high GI foods. You feel fuller after meals and you don't crave top ups between meals. You have to keep your carb intake to less that one sixth of your caloric intake daily you will definitely see body fat loss. Lose the high GI carbohydrates from your diet and replace them with healthy low GI carbs.
Try to reduce the amount of saturated fats you eat but don't get paranoid about it. Saturate fats such as animal fats are implicated in heart disease and especially stay away from trans fats, the type used to cook fries, chips, and fast foods. They will kill you, clog up your arteries and predispose you to cancers such as bowel cancer. On the fat issue, there has been a campaign for years to reduce our fat intake in the belief we will get thin if we do. This philosophy has been a spectacular failure. One gram of fat contains 10 calories and 1 gram of carbohydrate or protien contains 4 calories, but fat and carbohydrates are metabolised by the body differently and fat doesn't make you fat. Carbs do! Low fat processed foods are full of sugar.
Eat more vegetables, particularly veggies full of fiber like carrots. They are high in fiber, have low caloric values and leave you feeling full after a meal. They are low GI and contain loads of good antioxidants and natural statins which lower your cholesterol naturally and healthily.
The more fiber the better. Most people do not consume enough fiber in their diet. Soluble fiber protects your heart and insoluble fiber protects your digestive tract. Fiber makes you feel fuller sooner and reduces the tendency to overeat. The recommended amount of fiber is 25 grams a day but in undeveloped countries people eat three and four times this amount and diseases such as bowel cancer are rare. Fiber is king.
Introduce your new diet and weight loss program steadily rather than rapidly. You gained weight over a long time frame and you should aim to remove it steadily rather than dramatically. Lose weight too fast and you end up with folds of skin everywhere like a Sha Pei dog, plus your energy levels will go through the floor. Your metabolism will crash and you will certainly do yourself more harm than good. The ideal is a long term sustainable lifestyle "sea change" which will bring you to your goals over a sensible time frame.
Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.
Don't get desperate. I understand that when you make the decision to lose weight you want it yesterday, but it isn't going to happen. There is some hard work ahead of you after you make the vital decision to lose weight, so make sure you enjoy the journey. You are going to be on it for a while, so don't loathe the process. Embrace it. Every day is a victory. Every step along the path a milestone. Otherwise you will crash and burn and this weight loss program will just be another lost opportunity.
Expect some ups and downs in the weight loss process. There will be weeks when the scales seem to mock you and others where the weight seems to have just fallen off. Remember that if you are a woman there are hormonal issues here as the monthly cycle affects fluid retention. Also as the exercise program develops your weight may stay stagnant but your waist line starts to shrink. Muscle weighs more than fat so the scales aren't the only measure of success. What matters is that you are traveling in the right direction and that you don't get off the train.
Eat. Starvation diets don't work. When we starve ourselves our survival mechanisms kick in the the stressor known as starvation makes the body go into self-preservation mode. Your body then stores every calorie it sees and you become lethargic as your metabolism slows down and weight loss becomes impossible. Food is your friend; just make sure it's the right kind of food.
And eating breakfast is the best meal to start the day with! A high GI breakfast of porridge and whole grain toast, protein like an egg and bacon and tea or coffee and not fruit juice sets you up for the day. Fruit juice has too much sugar in it and is a bad start to the day. A good breakfast will sustain you until lunch and you will be protected against the mid-morning snack attack that you are prone to when you start the day without breakfast. No breakfast and I promise you will fall off the diet by 11 AM that day.
The importance of a good program to assist cannot be underestimated. The program must include a sensible exercise program that will boost the metabolism and tone the flab. Finding the right foods and the right balance of exercise can make all the difference between success and failure. Without a guide it is easy to find it all too much hard work. A good program smoothes the way and makes it easier for you. It should have a meal plan built in to be most effective. Find one that fits you and stick to it.
Find the program that works for you and then work it. One day the mirror will reflect the power of that decision. The most powerful action you can take is to make a decision today that there is no option for you but success. Fail to make a decision and ... well look in the mirror and see what not making a decision has done for you so far. - 15683
About the Author:
Lyle Neander has studied numerous fat loss programs on the web and in the print media for many years and has narrowed down the three best programs available on the Internet which will assist you in losing body fat fast. You can download FREE reports at losing body fat fast. Lyle has provided a comparison of the the most successful programs for losing body fat fast at his Home Page compare the three best programs.
