FAT LOSS TIPS & FAT LOSS PLAN
How to Lose Fat Fast!
Out of the 100′s (conservatively speaking) of programs available, we reviewed 25 of the most popular weight loss
Intermittent Fasting – Step #1
Intermittent fasting (IF) refers to dietary habits where nothing is eaten for a long period of time or where caloric intake is severely restricted. There are many different subgroups of intermittent fasting, each with an individual variation in the duration of fasting — some by the hour, others by the day. Because of all the potential health and fitness benefits currently being discovered, this topic has become extremely popular in the scientific community.
WHAT IS INTERMITTENT FASTING (IF)?
Fasting, or periods of voluntary abstinence from food, have been practiced throughout the world since time immemorial. Intermittent fasting with the goal of improving health is relatively new. With intermittent fasting, food intake is restricted for a certain period of time without altering the actual food consumed. Currently, the most common IF protocols are a daily 16-hour fast and a full-day fast, one or two days a week. Intermittent fasting could be seen as a natural eating behavior for which humans are built and which dates back to our Palaeolithic hunter-gatherer ancestors. The current model of a planned intermittent fasting program could help improve many aspects of health, from body composition to longevity and aging. Although the IF runs counter to the norms of our culture and normal daily routine, science may point to less frequent meals and more fasting time as an optimal alternative to the normal model of breakfast, lunch and dinner. Here are two common myths that refer to intermittent fasting.
Myth 1 – You must eat 3 meals a day: This “rule”, which is common in Western society, was not developed on the basis of evidence of improved health, but was adopted as the standard guideline for settlers and eventually became the norm. Not only is there a lack of scientific justification for the 3-meals-a-day model, but recent studies may show that fewer meals and more fasting are optimal for human health. One study showed that one meal a day with the same amount of calories per day is better for weight loss and body composition than 3 meals a day. This result is a basic concept extrapolated to intermittent fasting, and those who choose YES may find that it is better to eat only 1-2 meals a day.
Myth 2 – You need breakfast, it’s the most important meal of the day: Many false claims have been made about the absolute need for a daily breakfast. The most common claims are: “breakfast increases your metabolism” and “breakfast decreases your food intake later in the day”. These claims were refuted and investigated over a 16-week period, and the results showed that skipping breakfast did not decrease metabolism or increase food intake at lunchtime and at night. It is still possible to do intermittent fasting protocols while eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether, and this widespread myth should not get in the way.
TYPES OF INTERMITTENT FASTING:
There are several forms of intermittent fasting, and each may have a specific set of unique benefits. Each form of intermittent fasting has variations in the ratio of fasting to food. The benefits and effectiveness of these different protocols may vary individually, and it is important to determine which is best for you. Factors that may influence the choice include health goals, daily routine and current health status. The most common types of IF are alternating daily fasting, limited time eating and modified fasting.
1. ALTERNATIVE DAILY FASTING
With this approach, days without any calories (from food or drink) are alternated with days when you can eat freely and eat what you want.
This plan has been shown to aid in weight loss, improve blood cholesterol and triglyceride (fat) levels, and improve blood markers of inflammation.
The main disadvantage of this form of intermittent fasting is that it is more difficult to adhere to because of the hunger that has been reported during the fasting days.
2. MODIFIED FASTING – 5:2 DIET
Modified fasting is a protocol with scheduled fasting days, but the fasting days allow for a certain amount of food intake. In general, 20-25% of normal calories can be consumed on fasting days, so if 2,000 calories are normally consumed on normal meal days, 400-500 calories can be consumed on fasting days. The 5:2 ratio of this diet refers to the ratio of non-fasting days to fasting days. On this diet, you would normally eat for 5 consecutive days and then fast for 2 consecutive days or limit your calorie intake to 20-25%.
This protocol is excellent for weight loss, body composition and can also help regulate blood sugar, lipids and inflammation. Studies have shown that the 5:2 protocol is effective in weight loss, improves or reduces inflammatory markers in the blood (3) and shows signs of a tendency to improve insulin resistance. In animal studies, this modified 5:2 fasting diet resulted in less fat, less hunger hormones (leptin), and increased levels of a protein responsible for improvements in fat burning and blood sugar regulation (adiponectin).
The modified 5:2 fasting protocol is easy to follow and has a low number of negative side effects, including hunger, low energy and some irritability at the beginning of the program. However, in contrast, studies have also found improvements such as less stress, less anger, less fatigue, improved self-confidence, and a more positive mood.
3. FEEDING FOR A LIMITED TIME:
If you know someone who has said they are sober intermittently, it’s probably in the form of time-limited eating. This is a form of intermittent fasting that is used daily, where calories are consumed for only a small part of the day and fasting is done for the rest of the time. Daily fasting intervals for time-restricted feeding can range from 12 to 20 hours, with the most common method being 16/8 (16 hours of fasting, 8 hours of caloric intake). For this protocol, the time of day is irrelevant as long as you fast for a continuous period of time and eat only for the time allowed. For example, in a time-limited 16/8 diet program, one person may eat his or her first meal at 7 a.m. and the last meal at 3 p.m. (fasting from 3 p.m. to 7 a.m.), while another person eats his or her first meal at 1 p.m. and the last meal at 9 p.m. (fasting from 9 p.m. to 1 p.m.). This protocol is intended to be done every day for long periods of time and is very flexible as long as it is kept within the fasting/meal window(s).
Time-limited feeding is one of the easiest methods to follow for intermittent fasting. If you use this method in conjunction with your daily work and sleep schedule, it can help achieve optimal metabolic function. Limited time feeding is a great program for weight loss, improved body composition and some other general health benefits. The few human studies have found significant weight loss, reduced fasting blood glucose levels, and improved cholesterol levels without altering perceived stress, depression, anger, fatigue, or confusion. Some other preliminary results from animal studies showed temporary feeding to protect against obesity, high insulin levels, fatty liver disease and inflammation.
The ease of use and promising results of time-limited feeding may make it an excellent option for weight loss and chronic disease prevention/treatment. When applying this protocol, it may be good to start with a lower fasting to food ratio such as 12/12 hours and eventually work up to 16/8 hours.
FREQUENTLY ASKED QUESTION ABOUT INTERMITTENT FASTING
Am I allowed to eat or drink anything during intermittent fasting? If you do not follow the modified 5:2 fasting diet (as mentioned above), you should not eat or drink anything that contains calories. Water, black coffee, and all non-caloric foods/drinks are allowed during the fast. In fact, adequate water intake during fasting is essential, and some say that drinking black coffee during fasting helps reduce hunger.
IF YOU JUST WANT TO TAKE ADVANTAGE OF THE BENEFITS:
Research on intermittent fasting is still in its infancy, but it still has enormous potential for weight loss and the treatment of some chronic diseases.
As a reminder, here are the possible benefits of intermittent fasting:
It’s shown in human studies:
1. Weight loss
2. Improvement of blood fat markers such as cholesterol.
3. reducing inflammation
4. Reducing stress and improving self-confidence
5. Improving the state of mind
Illustrated in animal studies:
1. Reduction of body fat
2. decreased levels of the hunger hormone leptin
3. improve insulin levels
4. protects against obesity, fatty liver disease and inflammation
Burn the Fat with Workout – Step #2
Combine Strength and Cardio! An efficient exercise routine delivers incredible results because it is focused on one singular aspect. Some programs aim to improve endurance, while others are designed specifically to build brawn. There are also training schedules that steer towards one specific body part or a particular set of skills that improve athletic performance.
There are numerous workouts available online, most modern programs focusing their exercises on strength. Depending on the routine you adopt, you can add in some sessions that target cardiovascular health specifically. However, body weight training combines the two types in one simple routine that will improve both aspects simultaneously.
What is more, they target every single body part if you plan each session accordingly. The best way to go about this is to integrate 60 seconds of cardio body weight movements, such as high knees or burpees, in between your regular push-ups, lunges, and whatever other strength exercises you prefer. This will fortify the heart, build lean muscle, and tone you limb to limb.
Master Cleanse – 10 Day Diet – Step #3
The Master Cleanse 10 Day Diet is our choice for option #3 because 70% of our immune system is located in our intestines. This diet will help you eliminate waste and feel great. It can help you lose up to 20 pounds, look younger, ease chronic pain, cleanse your body of internal waste, and boost your energy levels in 10 days but…it isn’t easy…sure, there is nothing to buy and it is great for vegans!
Fat Loss Plans – Hypnosis Step #4
Our fourth option is a non-traditional method that is an optional tool to help you shed the pounds. While the plans focus on your body, this method focuses on your subconscious, through subliminal hypnosis suggestions and brain entrainment. This method will enhance any of the three plans mentioned or any plan you decide upon.
What Are the Real Fat Loss Secrets?
Diets To Lose Weight
Fast Weight Loss Diets – 3 Deadly Mistakes You Must Avoid When Eating Healthy To Lose Weight
There are a multitude of contributing factors when looking at the high rates of failure for fast weight loss diets participants. Here are 3 of the ones that are the main mistakes that people make when following all of the popular fat loss meal plans.
1. Skipping Breakfast –
A lot of people, even the ones that are eating healthy foods to lose weight unfortunately fall into this trap; thinking that less is better. Besides the fact that less is not always better (which we will cover later), breakfast is the last meal that you want to skip, if you are going to skip any meal. Why?
When you sleep, your body is essentially fasting; your body continues to function however, and when you don’t eat for 8 hours, the energy that is expended just maintaining basic organ functions like your heartbeat and breathing, normally come from the foods you eat.
When you wake in the morning, your body is in a catabolic state, which means essentially that your body has spent the last 8 hours cannibalizing your muscles for protein that it can use as energy; and as a result you lose muscle which in turn decreases your ability to burn calories at rest.
So, when you wake up, eat a healthy breakfast made up of carbs, protein and fats (unsaturated preferably) to refuel your body and preserve the lean muscle tissue that you have; ensuring that your metabolism stays as high as possible.
2. Eating ONLY 3 Meals Per Day –
even if you know what food to eat to lose weight, if you are only eating 3 times per day, you will not lose the weight that you want, and will likely gain weight.
To understand how and why this happens, you need to understand what effect eating has on your body, and how the body processes that food.
First of all, when you eat 3 meals per day, obviously you are eating greater amounts of food in one sitting; the body can only process so many calories in one sitting, even if you are eating only healthy foods to lose weight. Secondly, every time that you eat, your body has to expend energy to digest those foods; this actually raises your metabolism. You should strive to eat 5-6 smaller meals per day, spaced about 2-21/2 hours apart; you are then not only keeping your metabolism revved up, but also ensuring that you are not putting so much food into your body in one sitting that your body can’t process all the calories, and subsequently stores the excess as fat.
3. Skipping Meals –
While eating only three meals a day is definitely not one of the best weight losing tips, skipping meals is much worse; here’s why.
When you skip meals and don’t get enough calories to sustain your energy expenditure, your body will kick in it’s safety mechanism because it thinks that it is starving and doesn’t know when it will get food next. What happens then is that your metabolism slows down and the calories that you consume are stored as fat. If you later begin eating like you normally had, or even if you are eating less, these foods will likely be stored as fat as a result of your slowed metabolism and your body’s fat storing safety mechanism.
Healthy Foods To Lose Weight
Find Healthy Foods To Lose Weight in 3 Easy Steps
When you think of healthy foods to lose weight, boring, restrictive diets, probably come to your mind. In fact, in years gone, it can be just the opposite! Here are 3 simple tips that will help you find healthy foods to encourage weight loss.
1. Eliminate Processed Foods.
If you want healthy foods to lose weight you are going to need to turn from the over process food products found on most grocery shelves. Fruits, vegetables and some whole grains are the answer to a healthy diet, which will lead to weight loss. Vegetables and fruit are packed with all kinds of things that are good for the body including fiber, vitamins and antioxidants, depending on the particular fruit or vegetable that is. Some will be really high in one or another of these substances, which is why you will want to vary your diet.
2. Stay Hydrated.
Water may not be one of the major food groups but it is vitally important to weight loss. Water aids the body in many ways including digestion, waste management and core body temperature. You could say that water is one of the single most important things you put in your body.
3. Add Fat To Your Diet.
The above title may seem like a contradiction in terms, eat more fat for weight loss? The first thing you should know is that there are differences in fat. That greasy substance that rings many cuts of meat is far from what we are talking about here. Fat comes in two categories good and bad. In order to reduce pounds it is important that you eliminate as much bad fat as possible and increase your intake of good fat.
Good fats, which are found in flax seed, avocados and coconut oil, are essential for proper bodily functions. Your inner organs and cells rely on fats for many different functions, one of which is proper hormone release. When your body gets enough good fats through your daily consumption LDL cholesterol will fall, food cravings diminish and you begin to drop pounds. Healthy foods to lose weight will always include good fat, which helps cushion inner organs and much more.
Forget what you may have learned years ago about eliminating fat from your diet. When you are looking for healthy foods to lose weight some of them are going to contain fat, albeit the good variety.
If you follow the tips above you should be on your way to getting healthy and fitting in your dream outfits.
Exercises To Lose Weight
Exercises To Lose Weight
I have done loads of research regarding exercises to lose weight. For that reason I want to share some of my findings with you. According to my personal study, it is advised that you concentrate on exercises that calls for your own whole body or the biggest muscles to work. Listed below is a list of a few particularly effective physical exercises.
Using a kettlebell is very efficient. A kettlebell is simply some sort of heavy ball which has a handle on it. The weight load can vary from really easy to heavy, with the least heavy mostly for a single hand exercises while the heavier are generally for exercises necessitating the use of both of your hands. One of the most effective exercises is the kettlebell swing. In it, you stand firmly on your feet and swing the kettlebell from between your legs to in front of your head. Your stance ought to be a little wide – your feet should be a bit wider than your shoulders. Then, grabbing the kettlebell making use of both of your hands, you use your body to swing that ball high up. The goal is always to bring it on level with your eyes. After the kettlebell has climbed to that level, you decrease it to the beginning position and swing the ball again. It really is that straightforward
Squats or maybe air squats
Squats are generally great exercises to lose excess weight. The main reason is because you’re making use of your whole lower body. Squats activate particularly your legs as well as hamstrings and that is great for ones body. Well-trained legs provide you with a healthy look as well as enable you to dress yourself in nicer clothes. To perform squats, you have to have some type of weight on your back, preferably near to your shoulder blades after which using your legs you lower your body in a managed way before raising it back up to a standing up position. Instead of visiting the health and fitness center to train, it’s also possible to use your young kids as a weight resistance Just simply ask one to climb on your back after which begin training. Obviously, you can be imaginative and work with anything else, like a back bag filled up with textbooks as a weight. One particular alternative is always to perform air squats as well. Air squats are regular squats without needing any kind of additional weight as a resistance. This can be a smart way get started on training in case you are not really in adequate condition to use extra weight.
Running or jogging
This isn’t an actual workout, but another effective method of shedding pounds. In numerous places it is recommended to do cardiovascular exercise to lose weight. The easiest option to do is running or perhaps jogging. Running is superb since it doesn’t require that you invest lots of money. All that’s necessary is a reasonable set of running footwear as well as some clothes that allows you to move freely. Running three times per week, for at least half an hour for each occasion is enough. If you have not been running before, in the beginning you’ll probably struggle a bit but if you’re willing to put the effort you will rapidly, in mere two or three weeks, recognize the development in your overall performance and start increasing your own running speed along with length. Trust me, it is extremely rewarding and encouraging to see the development
These are generally some pretty simple exercises to shed excess weight. Keep in mind, you do not need to over complicate stuff for nothing. Usually simple answers tend to be great and also deliver awesome outcomes. You only have to be prepared to put the hard work as well as be determined enough to press on after the initial struggle. Remember that winners never quit.