Lose body at fast with these 10 terrific tips Share
Feb 17th, 2009 by Lyle Neander
Your goal is to lose body fat fast, but you dont know how. Heck, you even wonder if its possible. Take heart because you can lose body fat fast if you follow my 10 terrific tips to fast weight loss. You weigh what you weigh because of your total calorie intake, your exercise habits and your metabolic rate. Of these three the single most important part of the equation is the type and quantity of food you are eating on a daily basis. These 10 tips will free you up from destructive lifestyle habits and free you to become the person you want to be.
1. Reduce your carbohydrates. It is almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates and particularly those high on the GIycemic index chart. The more processed the carbohydrate the higher the GI. White bread, cakes, candy, chocolate, biscuits, soda are all high GI. And the bad news is that eating high GI carbohydrates stimulates that appetite for more of the same. Eating a low-carbohydrate, low-GI diet will help you control your appetite and decrease cravings. Low GI foods are brown rice, wholewheat breads, wholemeal pastas. With low GI foods you will feel fuller sooner, and you will find it easier to eat enough without overeating. Another bonus is that you will be less tempted to snack between meals because your blood sugar will stay constant and not wildly fluctuate as it does with high GI foods. Keep your total carbohydrate intake to under one-sixth of your calories and eliminate all high-GI carbohydrates such as sugary foods, pastas, and breads. Lose candy, cakes and biscuits.
2. Reduce fats but don’t get too paranoid about this. Although high-fat foods are more calorically dense — 9 calories per gram versus 4 for carbohydrates and protein there is no real science behind the desperate attempts to reduce fat consumption. The more low fat foods we have introduced over the past decade, the fatter we have become! Also be very wary of low fat foods which are often packed with salt and sugar to replace the flavor that fat imparts.
3. Eat vegetables. Really focus on foods that have low caloric density (that is, low in calories but high in weight). The ideal category: low-starch vegetables, which have a low GIycemic index and are rich in valuable nutrients of all kinds, high in fiber, and filling.
4. Increase fiber in your diet. Vegetables and fruit are the best sources of fiber. Try freshly made carrot juice for excellent insoluble and soluble fiber. Add some celery to the juice. Eat salads and fill up on lettuce, carrots sticks and so on. Try to eat at least 25 grams per day, including at least 10 grams of insoluble fiber. It will protect your heart and your bowels from disease. It will make laxatives a thing of the past!
5. Adopt your new lifestyle slowly and steadily rather than in one massive coup. If you try to change everything overnight it is pounds to peanuts the change will be too radical and you will lose heart and drop everything. Rather than lose weight you will go backwards at a rapid rate of knots. Make any changes steady rather than dramatic. Dramatic lifestyle changes rarely work. You end up dropping the program, not the pounds. Successful weight loss comes from steady application of a good well-researched weight loss program. Weird diets and drastic changes will not give you long term success. You regain any lost weight almost as soon as you stop them. The goal is a long term sustainable lifestyle change in eating, not a radical short term shift
6. 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.
7. Relax. Whatever you do don’t be desperate to lose weight. I understand that getting the weight off is important but if you become obsessed with losing the weight it all just becomes hard work. Take time and enjoy the journey. Associate your new lifestyle to positive emotions and the weight loss will be a bonus. It may take a little longer, but it will ensure that you’ll never have to lose weight again. Get desperate and you will miss all the good experiences along the way.
8. Expect the weight loss to fluctuate from week to week. Some weeks it will seem to fall off, other weeks it takes a little longer. Two factors are at work here. Firstly if you have included an exercise program, you will be gaining muscle and muscle weighs more than fat. That’s good news because the more muscle the faster your metabolism and the more body fat you’ll lose. Secondly hormones, the time of the month, your own health or medication can all affect weight loss. Don’t be discouraged by what seems to be a slowdown. The main thing is that you are travelling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.
9. Don’t starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat.
10. Always eat a substantial breakfast. Start the day with a hearty breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs and you won’t feel hungry until lunch. Not eating breakfast sets you up for failure. At morning tea you will be starved and go out and eat some high calorie, high sugar junk that blows your diet. I guarantee you will gain weight. Don’t get hung up on cholesterol in eggs by the way. There is no good science is saying eggs raise your cholesterol levels. This is looking more and more like another food myth.
The value of a good program which is well designed cannot be underestimated. The program must include an exercise program to boost the metabolism and tone the flab. Getting the right balance of exercise and the right foods makes all the difference between success and failure. Otherwise its is all too much hard work. Make sure the program you pick has a meal plan built in. When you find a program that fits you stick to it. Losing body fat fast is a daily process. Just focus on today and your ability to succeed will be greatly enhanced. Look too far into the future and you will become discouraged and quit. And look what quitting has done for you so far!
