- Learn how to take advantage of your body's biochemistry and physiology so that you don't have to count calories or portions
- Discover the secrets behind Targeted Fat Loss Cardio
- 3x Vegetarian meal plans that provide wholesome high protein, reduced carbohydrate meals that don't rely on highly allergenic gluten
- And many more pragmatic dietary practices that are backed by science and proven to be effective!
How to Lose Weight
by Mike Roussell PhD(c)
There are many different ways to lose weight – some ways are very good and some ways are very bad. In this article we will look at four wrong ways to go about losing weight and then six effective fat loss strategies that you can use to increase not only your fat loss but the rate in which you lose weight.
First, let's look at the wrong ways to go about losing weight:
* Focus on Creating an Energy Deficit by Reducing Calories - You need to create an energy deficit but reducing calories leads to the slowing of metabolism. It is important to focus on increasing energy expenditure AND reducing calories (slightly).
* Removal of Dietary Fat - Despite all the advances in science many people still believe that absolute reduction of dietary fat is the key to losing body fat. This is not the case.
* Relying on Weight Loss "Gimmicks" - Eating Cabbage or Grapefruit at every meal to lose body fat isn't smart. These "diets" rely on absolute caloric restriction to elicit temporary fat loss not some special characteristic of the "gimmick food".
* Believing Some Chinese Tea Will Make You Thin - These webpages are ALL OVER THE PLACE. People don't make 1,000s of webpages selling a product unless people are buying the product. There is no magic tea from China that will help you lose weight. Green Tea can help (but you need to drink A LOT). Ignore the celebrity "endorsements" skip the magic tea.
Now that we got that out of the way, let's look at six strategies that you can use to start losing weight right now. No fluff. This is what you need to do.
* Limit your intake of rice, sugary drinks, potatoes, bread, etc to directly after your workout. This takes advantage of a biochemical window in which your body is put in a state to better process these types of foods instead of having them lay the foundation for another layer of body fat.
* Increase your intake of green leafy vegetables (preferably to every meal). Green leafy vegetables have a 'volume advantage' meaning that you get to eat lots of them without eating a lot of calories. This is a huge benefit when dieting as it will help curb your hunger.
* Eat 5-6 times each and every day. Eating more often is a required habit if you want to lose a lot of weight. It will allow for better control over blood sugar levels, a constant flow of nutrients to your body throughout the day, and it will help curb hunger cravings because you will constantly be eating.
* Eat more protein (every meal). Protein is your ace in the hole. It takes more energy to digest than other nutrients, supports the maintenance and protection of your lean body mass, and is a good replacement for carbohydrates as it is not a large stimulator of insulin which you need to control when dieting.
* Participate in metabolically demanding strength training and interval training 3-5 times a week. Metabolic resistance training, categorized by short rest periods and sets of 8-12 reps will help you melt off the fat. Don't be afraid to lift heavy weights just because you are dieting.
Rinse and Repeat (okay don't 'rinse' but repeat these steps everyday and watch your pants fall off your waist).
There you have it – Four ways to completely sabotage your fat loss and six strategies on how to lose weight at warp speed. Now listen to step 6 and put them into action!
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