Successful weight loss without a good weight loss program is nearly impossible. To lose body fat fast you need a good weight loss program with a balance of diet, exercise and good advice. To help you I have put together 10 tips which will maximize your success.
Your weight and level of fitness is directly correlated to the amount and type of food you eat and the amount of exercise you do. I should also add it reflects your attitude towards your body and how efficient your metabolism. You can change every one of these factors so let's look at some practical tips to losing body fat fast.
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 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.
Eat less fat, especially saturated fats. There is a food myth that fats make you fat but it is based on bad science. One gram of fat contains between 9 and 10 calories of energy and one gram of carbohydrate or protein contains 4 calories. Therefore fats make you fat, except they don't. Saturated fats can block your arteries and trans fats such s those used in fries, chips and much of the junk food we eat will cause heart disease and cancer. But they don't make you fat. The body digests them differently and there is no correlation between fat intake and obesity. It is carbohydrates that are killing us. Take a careful look at the "low fat" food in the supermarket. It is full of salt and sugar. Fat gives flavor to food, and sugar makes food fattening.
Eat more vegetables and fruit. Look of foods that have low amounts of calories in them. Low starch vegetables are good for you and will help you lose weight. These are green vegetables like broccoli, green beans, asparagus and leafy vegetables. Be cautious of potatoes, sweet potatoes and yams and foods like taro that are calorie-dense. Fiber rich foods like carrots are particularly good. Fiber is good as it helps elimination and weight loss.
Fiber rules! Include more fiber in your diet and you will lose weight. Fiber comes in two forms " soluble and insoluble. Soluble fiber protects your cardiovascular system by binding up bad cholesterol and removing it from your bloodstream. Insoluble fiber such as in carrots, leafy green vegetables and broccoli provides bulk in your gut to help elimination of wastes and protect you from bowel cancer and constipation which leads to disease. Fiber also makes you feel full after a meal and assists in weight loss. Eat at least 25 grams a day, but more is better.
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.
Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can't expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won't ever fall off the wagon and go backwards.
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 traveling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.
Never starve yourself. Starvation will lead to a rapid reduction in your metabolic rate and your energy levels will drop. The body will try to hang on to every spare ounce of fat it has because it thinks it has to go into survival mode because you have gone into a famine. This is a normal physiological response and the best strategy when on a diet is to eat.
Eat breakfast. And a good breakfast at that. If you start the day with a good substantial breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs, you won't feel hungry until lunch. No breakfast sets you up for the munchies at morning tea and I guarantee you will eat junk and 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.
Any effective weight loss program must include a good exercise program. Without exercise you are doomed to failure. Exercise both tones the body and burns the fat, plus it helps moderate the appetite. Fit people eat less than fat people because their physiology is changed by exercise. They stay slim because they exercise, not just because of a few calories they burn. I also like a program that includes a meal planner because it removes so much guess work from preparing healthy meals.
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. - 17944
Your weight and level of fitness is directly correlated to the amount and type of food you eat and the amount of exercise you do. I should also add it reflects your attitude towards your body and how efficient your metabolism. You can change every one of these factors so let's look at some practical tips to losing body fat fast.
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 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.
Eat less fat, especially saturated fats. There is a food myth that fats make you fat but it is based on bad science. One gram of fat contains between 9 and 10 calories of energy and one gram of carbohydrate or protein contains 4 calories. Therefore fats make you fat, except they don't. Saturated fats can block your arteries and trans fats such s those used in fries, chips and much of the junk food we eat will cause heart disease and cancer. But they don't make you fat. The body digests them differently and there is no correlation between fat intake and obesity. It is carbohydrates that are killing us. Take a careful look at the "low fat" food in the supermarket. It is full of salt and sugar. Fat gives flavor to food, and sugar makes food fattening.
Eat more vegetables and fruit. Look of foods that have low amounts of calories in them. Low starch vegetables are good for you and will help you lose weight. These are green vegetables like broccoli, green beans, asparagus and leafy vegetables. Be cautious of potatoes, sweet potatoes and yams and foods like taro that are calorie-dense. Fiber rich foods like carrots are particularly good. Fiber is good as it helps elimination and weight loss.
Fiber rules! Include more fiber in your diet and you will lose weight. Fiber comes in two forms " soluble and insoluble. Soluble fiber protects your cardiovascular system by binding up bad cholesterol and removing it from your bloodstream. Insoluble fiber such as in carrots, leafy green vegetables and broccoli provides bulk in your gut to help elimination of wastes and protect you from bowel cancer and constipation which leads to disease. Fiber also makes you feel full after a meal and assists in weight loss. Eat at least 25 grams a day, but more is better.
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.
Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can't expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won't ever fall off the wagon and go backwards.
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 traveling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.
Never starve yourself. Starvation will lead to a rapid reduction in your metabolic rate and your energy levels will drop. The body will try to hang on to every spare ounce of fat it has because it thinks it has to go into survival mode because you have gone into a famine. This is a normal physiological response and the best strategy when on a diet is to eat.
Eat breakfast. And a good breakfast at that. If you start the day with a good substantial breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs, you won't feel hungry until lunch. No breakfast sets you up for the munchies at morning tea and I guarantee you will eat junk and 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.
Any effective weight loss program must include a good exercise program. Without exercise you are doomed to failure. Exercise both tones the body and burns the fat, plus it helps moderate the appetite. Fit people eat less than fat people because their physiology is changed by exercise. They stay slim because they exercise, not just because of a few calories they burn. I also like a program that includes a meal planner because it removes so much guess work from preparing healthy meals.
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. - 17944
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.
