Here are six tips on fast weight loss, more importantly not just weight but fat. This will make sure you have a toolbox full of tips to lose weight fast and break through those plateaus.
Actually it is good to lose weight fast because studies show that by losing weight fast you actually lose more weight and the weight stays off, plus it becomes permanent weight loss.
Research shows that if you eat a substantial breakfast with good quality protein shake, makes you eat less overall for the whole day.
Research shows that when we replace a meal with a meal replacement Shake, you also lose more weight. So you start with a high quality protein powder then we put in some healthy fats like coconut milk or almond milk and some freshly ground flaxseed meal and add in some slow low carbs like some berries or spinach. Now you have the perfect substantial protein-rich meal and why that works so well, is because protein is very satiating and thermic, it boosts your metabolism to help you feel fuller longer when you eat protein and fibre together you slow down stomach emptying and this is critical because it suppresses a hormone in your stomach ghrelin and when it's high tells you that you're hungry. And now, fat, if you use coconut milk in your shake, this has a special type of fat called MCT, it actually helps you burn more fat, but you also know that fat works in your small intestines to tell your brain that you are full, and of course those slow low carbs keep a steady supply of glucose going to your brain so you don't get cranky and experience that mid-morning doughnut run crash.
There are some Diet books that tell you to have a evening snack before bed, that couldn't be more wrong.
There was a study done on metabolism that show mice limited to eating during an 8 period were healthier compared to the mice that 8 frequently throughout the day, that was regardless of what the ate, and the way you must use this approach, is to eat dinner then shut the kitchen. This will create a nice fasting period of 12 to 14 hours.
If you eat before bed, your stomach is full this means that you keep ghrelin suppressed and you need to keep this high while you are sleeping because that triggers the response of growth hormone, so your body repairs and builds as you sleep and this is what your body should be doing not digesting food full stop
Now you know when you adding sugar to your coffee, but that yoghurt you having with your breakfast in the morning is loaded with sugar. Quite often it is loaded with fruit juice concentrate which is the worst sugar of all because it is high in fructose.
People ask the question all the time “what about honey?”,It is natural right? Basically all sugar is naturally natural really, and also does to the same thing they raise insulin which tells your body to store fat except fructose, all sugar turns into glucose, raises sugar level and tells your body to store fat, but fructose doesn't do that, which is why we all thought this is great, but in actual fact it goes straight to the liver so it doesn't raise blood sugar it doesn't tell you to eat and that you are still hungry but in the liver it starts making fat.
Now if you eat glucose and fructose together such as fruit, fruit juice, fruit juice concentrate being the worst because at least fruit have fibre to slow it down, but fruit juice and fruit juice concentrate are just concentrated fructose and glucose. The glucose is telling your body to store fat and fructose in your liver is telling a body to make fat which still makes you feel hungry.
Watch those labels that's a no sugar added but then it's got fruit juice concentrate, or that little muffin that says “healthy morning muffin” on the label that actually has a fair amount of sugar in it. So it's actually these hidden sugars that are causing the problem.
And now we get to artificial sweeteners, recent studies show that people who drink a diet soda a day actually have a higher waist circumference compared to those who drink a regular soda, we know that when you eat sweet you crave sweet and that artificial sweeteners are 300 times sweeter than sugar, also those artificial sweeteners can feed the bad bacteria in your stomach and that makes you extract more calories from the food you eat and store more fat, plus those artificial sweeteners can actually raise insulin which also makes you store fat.
Stay away from fizzy cold drinks and juice, the only exception, are shakes, because they have fibre and protein, but if you were drinking sweet fizzy cold drinks the sugar is going straight into a body.
Also known as high intensity interval training where you can get a great cardio fat burning workout and minutes, so you've been saying you can't work out because you don't have the time, well this will change all that.
Here is an example, go for a walk and then go hard and fast as you can, whether it's a sprint or a jog for 30 to 60 seconds but no longer, then walk it off for twice as long then do it again and walk it off to accumulate 4 to 8 minutes of bursting and 30 to 60 second increments.
This must be done at least 3 times a week and the first thing in the morning on an empty stomach before you have anything to eat. When you burst in the morning you turn off fat storing enzymes and boost your metabolism, this will help you burn more fat throughout Because your body is recovering so your metabolism is raised, as you can see this is a great way to start the day.
A study done by American Journal of Clinical nutrition showed that alternating high calorie intake with low calorie intake can work just as well as dieting for fat loss.
So you shouldn't be eating the same amount calories every day. All you need to do, is take your higher starchy carbs like pasta or lentils or black beans or brown rice and replace them with non starchy vegetables and this is an easy way to lower your calorie intake, this stops your body getting use to constant eating habits.
So, start today on your fast weight loss eating plan but don't do everything at once, pick one and gradually add as you go along.
