How To Design Your Effective Fat Loss Program – In 5 Easy Steps

An effective fat loss program will not only burn fat but also keep it off by shifting you to a healthier lifestyle. Here’s how to design your own program, step by step.

There are oh-so-many fat loss programs around, yet our nation continues to grow fat. Clearly something isn’t working. The most effective fat loss program is one that is based on sound foundations.

* Better nutrition to get rid of fat.
* More muscle to burn off calories.
* Mental discipline to keep off the fat you’ve melted away.

Just take a look at some of the popular fat loss programs out there and you’ll quickly realize why they are NOT effective. I mean, do you think anybody likes to push themselves hard on a treadmill or give up all the food they enjoy… just to shed a few extra pounds.

Of course not!

That’s why, given a chance, people drop out of the program and return to their older, less healthy lifestyles – and put on more fat. An effective fat loss program can change all of that by being quick, convenient and fun.

So get ready to toss out the old rules – and make a new, effective and enjoyable plan to lose weight.

Step 1: Get Smart About Eating

effective fat loss

Here’s how most NOT so effective fat loss programs work. A dieter goes through an intense workout that burns 250 calories. Then, feeling hungry and tired, she makes herself a protein shake – which contains 500 calories!

Now, how is that going to help you lose fat?

* To get rid of belly fat, you’ve got to stop eating more calories than you burn off. Your results will be 3 parts due to diet, and only 1 part the result of exercise/workouts.

* Eat green vegetables, high quality protein and low cholesterol choices like olive oil.

* Pick foods with a low glycemic index like spinach, berries, cauliflower and apples for your carbohydrate needs.

* Limit yourself to three modest meals spread out over your day, or even one big meal with 2 or 3 small snacks. What matters more is what you eat, and how much of it.

Step 2: Cut Out Unhealthy Fat

A popular myth is that all fat will make you obese. That’s just not true. Only eating a lot of unhealthy fat will add to your waistline and build up inside your body.

So what not to eat when burning fat?

Low fat diets that are common in many non effective fat loss programs taste bad, leave you dissatisfied, and often won’t even help you lose fat. Recent research even suggests that low carb diets which reduce your consumption of sugar and other carbs are actually more effective at forcing your system to burn off fat and help you lose weight.

So cut sugar out of your diet. No sweeteners or soft drinks either. Very few other carb sources, to make up your calorie requirements. Then watch your fat disappear – even as mealtime stops being a painful torture.

Learn All About The Most Effective Fat Loss Program: Click Here

Step 3: Plan To Gain Muscle

Building muscle is very helpful with fat loss. You won’t have to heft massive barbells or swing heavy weights around to bulk up like a bodybuilder. Even lean, hard muscle of the kind athletes develop can be highly effective for losing fat.

Here’s why that happens. Your metabolism perks up whenever you gain muscle. After your effective fat loss program helps develop more muscles, the newly won muscle keeps burning calories even while you’re not exercising. That’s a great reason to focus on muscle building through strength training instead of only cardio workouts that only work in the moment.

How can you lose weight and gain muscle fast? A couple of 20-minute cardio sessions every week are enough to give you health benefits. The rest of your time should be spent on muscle gaining exercises.

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Step 4: Get Enough Sleep

An important part of every effective fat loss program (and an aspect that’s overlooked or not stressed enough in the plans that fail at losing fat or keeping it off) is that you should get enough sleep. Inadequate sleep wreaks havoc with your hormonal balance and disrupts your metabolism.

How long do you have to sleep for the greatest benefits?

Would you believe “12 hours”? Yet that’s what many researchers have suggested. If that isn’t practical, aim to get at least 8 hours of good, deep, restful sleep every night. Most people who are overweight or obese get only 5 or 6 hours of poor quality rest. The more you can get, the more effective your fat loss program will be.

Step 5: Be Strong and Disciplined

Most diets and fat loss programs fail, not because they are poorly designed or structured, but due to a lack of mental toughness and discipline.

A marketer’s seductive spiel that fat loss can be quick and easy lures many into starting a program. When they realize it isn’t a walk in the park, they bail out and go back to the unhealthy routines that made them overweight in the first place.

So be realistic about your goals and plans. Understand that losing fat will be hard work. You can’t stay up late, watch TV for hours and hours, and stuff yourself with yummy snacks (that are loaded with unhealthy fats) – then hope to lose weight. That ain’t gonna happen.

You’ve got to decide to take charge of your life again. Focus on targets you set for yourself. Stick to your diet and exercise plan with determination and strength. Do whatever it takes to change your lifestyle to a healthier, more productive one.

Get more info about Shaun Hadsall’s ’14 Day Rapid Fat Loss Program’ here

Which Is The Most Effective Fat Loss Program?

fat loss program

The best and most effective fat loss program is one that includes key elements like:

* setting targets
* eating right
* working out

Goal Setting

Nothing gets done until someone decides to do it. And that’s just as true of your fat loss journey and the effective fat loss program you’ll follow. You must first make up your mind to lose fat – and then work on a plan to make it happen.

Like all goal setting approaches that work, your plan should be SMART – specific, measurable, adjustable, realistic and time-bound. State how many pounds you wish to lose, decide over what time period, and then be flexible enough with the goal so that you don’t lose enthusiasm and give up completely if things don’t go the way you hoped for.

Nutrition

Make a clear, complete and specific rapid fat loss diet plan that you will stick to over the course of your effective fat loss program.

Your diet should be adequate to provide energy and nutrients, balanced across all food types (carb, fat and protein), and be moderate in quantity and frequency. The best meal plans offer some diversity and variety so you won’t get bored of eating the same thing every day.

Supplements like multivitamins, flax seed or fish oil and creatine may help you gain muscle and meet daily nutrient requirements. But try to avoid fat burning ‘thermogenic’ drugs because they come with drawbacks and dangers.

Download a free PDF version of this guide

Exercise

Workouts designed to help you burn calories while gaining muscle should be a part of any effective fat loss program. The intensity, duration and type of exercise you choose will depend upon your individual preferences and state of fitness.

What is the best exercise to burn fat? The best workouts combine weight training and cardio with some high intensity and flexibility training.

Well-conceived and conducted fat loss programs can offer readymade solutions that fit most people’s needs. One of them is Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’, an effective fat loss program that is used by thousands of fitness-conscious dieters.

Based on a smart combination of healthy eating and tailored workouts, the ’14 Day Rapid Fat Loss Plan’ can help you get rid of stubborn belly fat, tone up those muscles, lose weight, and grow fit quickly in a way that will keep the fat off in the long term.

Click here to learn more about Shaun Hadsall’s ’14 Day Rapid Fat Loss’.

 

Also read:

* What kind of exercise burns the most fat?

* Which is the best fat loss diet?

* Can you lose weight fast on a No Carb Diet?

10 Exercises For Belly Fat Loss : How To Burn Stubborn Belly Fat

Want a toned and flat stomach? Learn how to lose belly fat with these simple, quick exercises for belly fat loss that really work.

Reams of newsprint and gigabytes of digital space have been filled with advice about losing belly fat and explaining the best exercises for belly fat loss. Yet most fitness enthusiasts struggle to get rid of stomach fat- or keep it off after losing it.

The reason is often not hard to find. Most exercises for belly fat loss are complex and difficult. While you may stay motivated for long enough to lose belly fat, it gets incredibly difficult to stick with the workout routine afterwards.

And unless you modify your lifestyle suitably, the hard won battle against those tummy tires is lost and the roll of blubber appears once more around your middle as if by magic!

So which are the most effective exercises to get rid of belly fat?

Exercises that

1. help to burn stomach fat
2. tone your abdominal muscles
3. are easy enough to do that you’ll stick with them for months, even years

Now that becomes a rather restricted and exclusive list of belly fat loss exercises. Still,

* if you want a toned, flat stomach
* if you want to fit into those pretty dresses you bought
* if you want to burn off those love handles or get rid of that beer belly
* if you dream of that sculpted, slim look

then you’ve got to learn about these 10 exercises for belly fat that really work.

Click here to learn about the ’14 Day Rapid Fat Loss Plan’

What’s Special About Exercises For Belly Fat Loss?

* They get you moving from the waist, so the movement is not of your hips but above it, exercising your abs

* They tighten your core muscles, giving you the sense of becoming taut and tense between your hips

* They strengthen more than just belly muscles, working on your lower back, hips and upper thighs as well

* They stabilize your core, spine and pelvis so that you won’t develop backache and will develop a better posture

* They burn fat stores all over the body, so you won’t just have a firmer tummy but also lose weight and gain muscle, becoming fitter overall

Let’s now take a look at the exercises for belly fat loss that will make all of this happen for you. But first, a word of caution.

Before starting any workout, please consult your doctor or coach/trainer to confirm that you’re fit enough to do them. Otherwise you’ll risk injury and other serious health problems, which is not a good trade-off just for losing a few extra pounds of weight.

Exercises for Belly Fat Loss #1

Running

Among the easiest, most popular and effective belly fat loss exercises, running burns off calories and gets rid of extra body fat. You don’t need any fancy equipment or gear for running. But be sure to get yourself a nice, comfortable pair of running shoes so that you avoid injury, strain or pain while you exercise.

If running isn’t practical, for any reason, you might consider a brisk walk instead. It’s only a little less effective at reducing stomach fat and is suitable for all age groups.

Exercises for Belly Fat Loss #2

Kettlebell Swings

A countdown workout using kettlebell swings in combination with the squat thrust is extremely effective at burning off belly fat. You begin the workout by doing 15 reps of the kettlebell swings, then 15 reps of the squat thrust. Then, with no break, you do 14 reps each of the pair of exercises, followed by 13, then 12 reps, all the way down to 1 rep each.

That’s 120 reps in total. Each rep takes 3 seconds, which means the entire exercise session is only 12 minutes long – though it will make your muscles burn! You might begin with 8 reps and gradually work your way up to 15 over time.

Here’s how to do a kettlebell swing.

Bend at the hip. Hold your kettlebell (or dumbbell) with both hands stretched out in front of you. Heft the kettlebell between your legs. Then squeeze your buttocks, and thrust your hips forward while swinging the kettlebell upto shoulder-height.

Then reverse the motion, so that the kettlebell swings back to between your thighs. Make sure your lower back remains naturally arched while bending your hips. Swing in a similar fashion, back and forth, until you finish doing the required reps.

This video will show you how to do the kettlebell swing using dumbbells:

Exercises for Belly Fat Loss #3

Squat Thrust

Stand up with your feet apart. Then bend at your hips and knees. Squat until you can touch the floor with your hands. Kick your legs backwards to reach a pushup position. Reverse the movement, and then stand up quickly. That makes 1 rep. A countdown workout in combination with the kettlebell swing starting with 15 reps is one of the best exercises for belly fat loss.

Watch this 1-minute video on how to do a squat thrust:

Exercises for Belly Fat Loss #4

Crunches

Many workouts for belly fat loss focus exclusively on crunches. They are effective and easy to do.

exercises for belly fat loss - crunches

Lying flat with your knees bent and feet on the ground, raise your hands and put them behind your head. Take a deep breath, and exhale as you raise your torso off the ground. Just lift up a few inches from the ground. Don’t try to get into a sit-up position, or you may hurt your back. Breathe in as you lie back down again.

Repeat this 10 times for one set. Do two to three sets in a session.

Exercises for Belly Fat Loss #5

Vertical Leg Crunch

exercises for belly fat loss - vertical leg crunches

Extend your legs up towards the roof while lying flat on the ground. Cross one knee over the other. Then do the crunch as above. Breathe in while lifting your upper body off the ground, and breathe out as you lower yourself back down.

Repeat 12 to 15 times for a set, and do 2 or 3 sets. As this can be an intense exercise and cause sore muscles the next day, start by doing a few and then work your way up.

Want a plan that will help you lose belly fat in just 14 days? Click here

Exercises for Belly Fat Loss #6

Donkey Kickbacks

Donkey kickbacks will burn calories and melt away belly fat fast while strengthening your core muscles.

Kneel on all fours. Draw in your belly, keep your abs tight, and lift your knees off the floor. Fold your right knee forwards closer to your chest, then kick it straight back out behind you. Repeat this 8 times, and then switch to the opposite knee.

Watch the video to see how it’s done:

Exercises for Belly Fat Loss #7

Rolling Plank

Among all belly fat loss exercises, this one is quite strenuous and conditions your abdomen, hip and lower back muscles.

exercises for belly fat loss - plank

Rest on your knees and elbows in the prone position, with your neck and spine straight. Raise your knees off the floor while supporting yourself on your toes. Stay in this plank position for 30 seconds, breathing normally. Then rock gently to and fro for another 30 seconds.

Then lie down sideways on the ground, supporting your body only on your right elbow and leg. Hold your knees straight and keep your hips from touching the floor. Hold for 30 seconds. Then repeat it on the opposite side.

The rolling plank can be stressful for beginners, so don’t overdo it. Remember to breathe normally, because otherwise you might feel faint or giddy.

Exercises for Belly Fat Loss #8

Bicycle

Lie down with hands by your side (or behind your head). Raise both legs off the ground and bend your knees. Bring the right knee near your chest, while holding your left leg away. Then move your right leg away while simultaneously bringing your left knee closer to your chest.

Repeat this sequence rhythmically in a cycling movement, as if you were pedalling a bike.

Exercises for Belly Fat Loss #9

Scale Pose

Sit comfortably on the floor in a cross-legged pose. Place your hands flat on the ground beside your hips. Tighten your core. Push your hands down and raise your entire lower body from the floor. Hold it for 3 breaths and lower yourself back down.

The scale pose can be difficult, and to start out you can try to lift only your buttocks off the floor. Repeat the exercise 3 times.

Watch a video demo of the scale post exercise:

Exercises for Belly Fat Loss #10

Sideways Bending

exercises for belly fat loss - sideways bend

One more effective exercise for belly fat loss is the sideways bend. It’s easy to do and requires no special equipment.

Stand straight, feet together and hands on your hips. Bend your body to the right as far as you can, to the point when you sense a tightness at the left side of your waist. As you bend, raise your left hand upwards.

Hold the position for 15 seconds before returning to the starting point. Then repeat it on the left. Gradually increase the holding time to 30 seconds on each side.

There you are.

10 proven exercises for belly fat loss that are simple and easy enough to keep you doing them forever. This way you won’t run the risk of putting on the weight you lost through exercise.

But remember, exercise alone won’t help permanently get rid of belly fat. You must also modify your lifestyle to

* eat healthy
* get enough sleep
* drink plenty of water and
* avoid bad habits that alter your metabolism and cause you to put on weight.

Be sure to follow these fat loss exercise routines yourself to shed stubborn belly fat. And point friends to this page whenever anyone asks you:

* What kind of exercise to lose belly fat?
* Do crunches burn fat in the stomach?
* Do squats help you lose belly fat?
* How can I reduce stomach?
* Which are the best exercises for belly fat loss?

Click here to try out Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’

Rapid Fat Loss Diet: How To Lose 5 lbs In A Week Effortlessly

A rapid fat loss diet should help you shed fat while eating real food – and without having to work out for hours every day. Discover the secret warp speed fat loss diet that will get you a dream body – fast!

“I need to lose weight quickly!”

It’s an anguished cry for help that rings loudly across geography and ages, becoming a universal demand of the overweight and obese. A rapid fat loss diet is your ready solution.

Let’s face it. Being fat sucks!

Carrying around extra fat is bad for your body. Not only does your physical appearance lead to self-image problems that affect all aspects of your life, the health disadvantages of being above ideal body weight are significant.

But Is Quick Fat Loss Even Possible?

You’ve probably heard the regular advice to cut calories, exercise for an hour or two every day, and punish your body in several other ways if you want to lose weight. You might have even tried it – and failed.

It’s frustrating. It’s also unnecessary. Because there’s a scientific approach to fast fat loss diets that simply works for everyone who follows it.

How can you make it happen?

By getting your body ‘fat adapted’ and then controlling calorie intake. You can ensure that your body breaks down stored fat to meet energy needs. When you follow a rapid fat loss diet program consistently, the results will be impressive.

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Who Should Go On A Rapid Fat Loss Diet?

Sustained and gradual fat loss is desirable for most people. But maybe you’re in a hurry and don’t want to wait for results. If so, try fast fat loss diets – but only if you meet some conditions.

1. Are you significantly overweight? A rapid fat loss diet can help you quickly shed extra pounds… but only if you already have them. Obese and badly overweight dieters will definitely benefit from this protocol. Others may not.

2. Is your kidney and liver function normal? If you don’t know the answer, get a medical opinion before you go on a quick fat loss diet. When you try to lose weight fast, dangerous toxins could build up in your body unless they are excreted efficiently.

3. Can you follow instructions? Rapid fat loss requires discipline. Many diet programs and protocols are carefully tailored to be safe and effective. But unless you carry out the steps strictly and faithfully, you could derail your metabolism and even face health hazards.

4. Are you a man? I know this will sound unfair, but women find it harder to lose fat rapidly. It’s not your fault. Blame your hormones, if you must. And short or small-frame ladies are at a greater disadvantage. No, rapid fat loss isn’t impossible if you’re a woman – it’s just a little harder.

If you meet all these criteria, then try a fast fat loss diet program.

fast fat loss diet

Plan Your Rapid Fat Loss Diet

So you’ve decided to try and lose weight fast, and set yourself an ambitious goal of shedding 5 lbs in a week.

How do you go about it?

Step 1: Begin a regular diet

Too often, those who desire rapid fat loss are yo-yo dieters who flit from one plan to another. Or stick with a diet only for a few days before giving up. That doesn’t work well.

The fault is usually with the diet you choose. If you have to give up almost everything you enjoy and like to eat, it’s hard to stick with the plan for long. When you switch to a fat loss diet that’s more realistic and lets you eat a combination of nutrient-rich fats, some protein and plenty of vegetables, you’ll find it easier to continue.

So the first step for rapid weight loss is to go on a good diet for a week or two, so that

* you can be regular and develop discipline

* you’ll build up reserves of nutrients

* your hormonal balance is restored

This period can also be a chance to have a medical evaluation including tests of liver and kidney function, and blood levels of Vitamin D and cholesterol.

Step 2: Begin your rapid fat loss diet

The intense dieting phase comes next. During this time, you’ll strictly follow a program of your choice, such as Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”.

Another option is a cyclical ketogenic diet which can help you lose fat quickly without too many metabolic problems that are a part of very low calorie diets. A cyclical ketogenic diet is one with a ketogenic phase of 6 days followed by a day of re-feeding with high carbohydrate intake.

In addition to carefully controlling the kind of food you eat, any warp speed fat loss diet plan will involve other concepts like regular exercise, adequate sleep, and an abundant intake of water.

Step 3: Take Supplements

The danger with most fast fat loss diets is that they ignore your dietary requirements of minerals, trace elements, vitamins and other accessory nutrients that are essential for good health and effective fat metabolism. So taking supplements is an important part of your rapid fat loss plan.

* Vitamin D3 – an adult requires 100 IU per kilogram of body weight, and your dosage will also depend upon blood levels when you begin your diet

* Magnesium and Potassium – these are essential minerals which can be deficient in a quick weight loss diet plan and require supplementation

* Fish oil – rich in omega 3 fatty acids, a capsule of krill oil daily is helpful

* Vitamin C – standard daily requirements of 1 to 2 grams three times daily must be met through supplements

* Aminoacids – certain diets will require an extra intake of branch chain aminoacids which are essential for fat metabolism and digestion

Other specific add-on supplements might be necessary, depending upon the type of rapid fat loss diet you choose to follow.

warp speed fat loss diet

What Should You Expect?

During the early part of any new diet, there will be many changes that you’ll face and must adapt to. You may feel very hungry from time to time. Eat extra meals until your body gets used to the new situation. Headaches due to toxin build up in your body can be a nuisance.

But quickly, as your metabolism gets accustomed to a lower calorie intake and blood sugar levels, you’ll start feeling good. Your energy levels will improve and you no longer miss the foods you once craved so badly.

And the best news comes when you stand on your weighing scales and watch the pounds melt off! In the first week itself, you may be pleasantly surprised to find yourself weighing 3 to 5 pounds less.

This early rapid fat loss won’t continue for much longer, though. You’ll hit a plateau which lasts a few days or weeks. Then the weight loss will resume again, but in fits and bursts. That’s why you shouldn’t get obsessed with weighing yourself daily and expect to see regular changes.

At any time during a rapid fat loss diet program, if you feel unwell, weak or sick, please stop the program and seek medical help.

Set Reasonable Rapid Fat Loss Targets

If you want to lose weight quickly, don’t have unrealistic expectations. Here are some tips.

1. Losing a pound or two every week is ideal and practical. Anyone serious about it can shed 3 pounds a week with a rapid fat loss diet. But it will take a lot of discipline and strenuous workouts.

2. The more extra fat you’re carrying around, the easier it will be to lose it – but as you grow leaner, it gets harder to burn off more. That’s why a rapid fat loss diet is very effective soon after you go on it.

3. Rapid fat loss is more about developing a different lifestyle than just dropping a few pounds only to gain them back again. Develop good eating and exercise habits. Change your behavior. This will help you more in the long run than any fast fat loss diets.

4. For the best results with weight loss you should follow a professionally structured program like ’14 Day Rapid Fat Loss’ which is comprehensive and covers the various elements of a successful fat loss plan.

Download a free PDF version of this guide

Your Rapid Fat Loss Diet Playbook

If you’re in a position where you need a crash diet to drop weight quickly, you should definitely consider a plan like Shaun Hadsall’s because it’s your best chance to lose weight rapidly without risk or hard work. His ’14 Day Rapid Loss Plan’ covers all the important elements of a warp speed fat loss diet – and more.

Quick fat loss isn’t a vain hope or fond dream. And rapid fat loss diets aren’t fads or hype. Thousands like you have enjoyed the benefits of quickly getting rid of extra fat by following a program. The important thing is to make sure that you don’t take any risks with your health and wellbeing just to achieve rapid fat loss.

Your journey to a healthier and fitter body should be pleasant and comfortable. Keep that in mind as you evaluate different options and make your choice.

Click here to start losing fat with the 14 Day Rapid Fat Loss Plan.

Recommended reading:

Download a free PDF version of this guide

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30 Low Carb Diet Recipes

Best Fat Loss Diet: The Secret To Easily Lose 7 lbs. of Fat In A Month

How do you lose body fat? With the best fat loss diet and some discipline, you can get rid of belly fat in just 30 days – or even less!

 

You know how a bit of extra fat creeps up on you!

All you’ve done is indulge in a little dessert now and then. Or grab a bag of chips in the supermarket. Or go out to a few parties. And boom – before you know it, there’s a roll of padding around your belly. Or the weighing scales show you’ve suddenly gained a couple extra pounds.

It’s time for drastic action. You need the best fat loss diet.

But… what to do?

You could eat fat burning foods. Burn off more calories. Or take a fat loss pill. Of the three options – diet, exercise or drugs – I prefer the best fat loss diet – simply because it’s safer, easier and faster.

So let’s talk about this ‘slow carb’ diet plan that helped me burn off 1.5 pounds a week with a simple 4-part program.

The broad outline of it is simple, yet effective…

A. Don’t eat carbs

Not all carbohydrate is bad during your fat loss diet. But avoid rice, cereal, bread, pasta and potatoes. These so-called ‘white carbs’ are more likely to get deposited as extra fat on your body – unless you have a very active lifestyle, or workout regularly at the gym.

best fat loss diet

B. Plan your meals

Dieting isn’t easy – unless you have a system. If you plan your meals and stick to it (even if that sounds boring), you can’t help but lose weight. Draw up a list of food items from 3 groups – proteins, vegetables and legumes. Create your best fat loss diet by mixing one item from each list, and eat as much of it as you want. Just don’t eat more than 4 times in a day!

C. Avoid calorie-rich drinks

Plain water is good. Your best fat loss diet lets you drink as much as you wish. Just stay away from soda, coffee, soft drinks, fruit juices and milkshakes. Green tea without sugar is okay. An occasional glass of wine won’t hurt.

D. Go crazy on weekends

Indulge yourself one day in a week. It’s good to break from routine. In fact, when you pig out badly, you’ll be so sick of all that food, you won’t want to look at it again for the rest of the week! What’s more, the sudden intake of calorie-rich food sparks a surge in your body’s metabolic rate and thyroid hormone release – which helps you burn off belly fat more effectively.

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
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So What’s The Best Fat Loss Diet Plan?

Not a crash diet, or an unhealthy (or risky) one. Your ideal diet program is one that alters the way you relate to food and eating.

Yes, the best fat loss diet is one that reprograms your body’s metabolism in a way that will burn off fat and help preserve muscle mass… so that you’ll look better and feel fine.

Unfortunately, many people think about fat loss only as being quick and easy. While it is possible to consistently lose 7 pounds a month, that won’t happen automatically. You need a fair bit of discipline, motivation and a systematic approach to eating.

No, you don’t have to obsessively count calories. That’s boring – and often inaccurate. But if you discover your best fat loss diet, you’ll be able to eat as much as you want… and still lose weight!

It’s also important to be realistic about your fat loss goals.

You’ll find it easy to drop 10 pounds in the first month of a new diet or fat loss program. But it’s harder to keep it going at that level for the next 3 months. Such a goal is, frankly, unsustainable.

However, you can shed unhealthy fat at a slower, more steady rate over a longer period of time. In fact, a key point of your best fat loss diet plan should be to focus on losing fat, not weight. Unless you have this attitude, you’ll only eat too little and over-exercise, which results in losing muscle mass instead of fat.

Low carb diets and ketogenic diets help your body burn fat as fuel for energy. When you eat protein and vegetables while cutting down on your fat intake, your metabolism will shift towards burning fat stored in your body for energy – which results in weight loss.

Your best fat loss diet plan will involve:

* Eating clean

* Cutting down on calories

* Controlling the number of daily meals

* Being physically active

* Going for regular walks

Rapid Weight Loss – How To Deploy The Best Fat Loss Diet

best fat loss diet

Maybe you’ve got a bikini contest coming up. Or have planned a photo shoot. Or just want to look better for someone.

You glance at yourself in the mirror and sigh at the rolls of fat around your middle. How nice it would be if you could melt some of it away!

Ok, so… You need to drop a few extra pounds – fast.

Here’s a 10-step plan to go about it.

1. Eat calorie-concentrated foods like smoothies, salads and soups which are loaded with minerals, vitamins and micro-nutrients.

2. Include fiber by choosing raw foods and vegetables. This also adds enzymes to your best fat loss diet. Avoid starchy foods and whole grain, except for post-workout meals.

3. Control quantities. Small servings prevent over-eating. Stop before you’re too full. But don’t go overboard. And never cut down to less than 1,000 calories a day, or you’ll start losing muscle.

4. Take supplements like omega-3 fish oil, vitamins and probiotics. Not only does this help metabolism, you also won’t feel as hungry!

5. Fasting intermittently further speeds up fat loss. Alterations in growth hormone and insulin levels help burn fat, gain muscle, and even slow down aging.

6. Drink coffee or tea. Caffeine and polyphenols lower hunger and boost fat metabolism. Moderation is important. No more than 2 or 3 cups a day is best.

7. Cut down on fat intake. There’s some controversy over whether or not fat-restriction helps. But vegetables and proteins are more filling and you won’t find it difficult.

8. Watch out for ‘hidden’ calories. Sauces are often sweetened with sugar. Salad dressings are oily. Other additives and preservatives can silently add fat to your form.

9. Shun fruits and nuts. Many fruits are rich in sugar. Nuts are hard to resist, and while a handful isn’t bad, you often tend to eat much more… and that adds extra calories.

10. No dairy products. Fat loss is stalled by cheese, butter and cream. During the rapid fat loss phase, avoid dairy entirely.

Download a free PDF version of this guide

 

While these tips make up the best fat loss diet, and are a simple formula for quick weight loss, there are many food items that you can eat at will that won’t detract from your goals.

* Wild and organic raw vegetables like spinach, lettuce, greens and kale are great.

* Proteins in the form of grass-fed beef, seafood and poultry are fine, as are eggs.

* Water is better than sweetened drinks. Black coffee and green tea are good options to include in your best fat loss diet.

Some kinds of food are best avoided like the plague.

* Processed foods

* Deep fried food

* White carbohydrates

* Cereal

* Syrups and sauces

* Sugar alternatives (sweeteners)

* High calorie drinks

best fat loss diets

Benefit From Your Best Fat Loss Diet

Why do all of this hard work? Why deprive yourself of eating your favorite foods? Is there a good reason for it?

Yes, there are many advantages from sticking with your fat loss plans.

1. You’ll lose weight. Burning off extra pounds gets you closer to your ideal body weight.

2. You’ll look better. Imagine yourself with all that belly fat gone!

3. You’ll be off medications. Many illnesses are directly linked to being overweight. If you could stop taking pills, or even cut down on some of them, wouldn’t that be a worthy goal?

4. You’ll have your ideal body. Go from 10% or more body fat to under 5% – and watch yourself grow energized, healthier and fit.

Is This Kind of Fat Loss Really Practical?

I hear your concern. No matter how simple the best fat loss diet plan seems, you’re worrying if you’ll be able to stick with it for the long haul.

Maybe not. Listen, I’m not going to fool you into believing that a weight loss of 7 pounds a week will continue forever.

It won’t. It can’t.

But what this diet plan will do for you is set the fat loss ball rolling. Your body will learn how to burn fat and build muscle. And in a bigger sense, this isn’t about a ‘diet’ or ‘exercise plan’.

Any fat loss diet plan is a lifestyle change.

Over time, you’ll change the way you think and feel about food, about exercise, about fitness, about looking good, about enjoying yourself. When you’ve set your metabolism right with the best fat loss diet program, you can eat anything you like and still lose fat and build muscle – while staying healthy, fit and happy.

If you’re ready to get started, you can learn how to burn fat right now with this very effective 14 Day Rapid Fat Loss Plan. In it, you’ll find all the tools and information you need to take control of your weight problem.

Quit worrying about boring meals. Stop obsessing over counting calories. Just a simple tweak to the way you eat and a few simple exercises that you can do right at home will help kickstart your fat loss.

Click here to start losing fat with the 14 Day Rapid Fat Loss Plan.

 

Recommended reading:

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No Carb Diet : Can You Really Lose 100 Pounds Without Exercise, Or Become a Super Athlete?

The myths abound. On a no carb diet, you’ll lose 100 pounds – with no exercise. NFL linemen can train harder and feel less pain with zero carb intake. And other claims are even wilder, and harder to believe.

So what’s the deal with a no carb diet?

Is it good – or bad? Should you try it – or not? What to eat – and when? That’s what we’ll discuss in this report.

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Understanding a No Carb Diet

A low carb diet is not the same as a no carb diet. A zero carb diet is much more intense and excludes all carbohydrates. So how does your body get energy then? Fat becomes your main source, with protein for backup. You’ll eat eggs, cheese, fish and meat.

A no carb diet makes you ketogenic. Dietary fat is converted into ketone bodies. These are oxidized for energy. Because this isn’t how your body normally works, you should talk with your physician before going on a no carb diet.

Although it’s called a no carb diet and restricts intake to less than 50 grams of carbohydrate daily, you’ll be surprised that even when you eat more carbohydrate, you’ll still continue to lose weight.

How To Go On a Zero Carb Diet?

No Carb Diet Food List
 

It’s not easy to get started on a no carb diet and stick with it. So give yourself some time to prepare. Concentrate on the food you’re permitted to eat (No carb diets can be tasty and you won’t have to give up something). Enjoy trying out new recipes and meal plans.

The first step is to determine how much carbohydrate you can eat and still lose fat.

Cutting down on carbs optimizes your body composition and improves biomarkers of health. However, many dieters don’t understand that carbohydrates are necessary for the body, especially if you are physically active or in training.

By eating enough carbs to keep liver stores of glycogen topped up and to fuel your brain with glucose, you’ll lose fat without any drop in energy level, mental function or mood changes.

Paleo diets and the Atkins diet are low / no carb diets which work well in sedentary populations, but not with active dieters. If you run, ski, train with weights, go cycling or engage in any other high energy activity, a no carb diet won’t provide enough calories.

Diets must be tailored to your specific circumstances, body type, health conditions, activity and goals.

Think about it like driving a car. If your car is always locked up in the garage, it won’t matter if you fill the tank with gas or not. But if you drive long distances every day, you’ve got to top up frequently, or you’ll run out of fuel.

Your body is just like that. Loading up on carbs while you’re sedentary only floods the blood with extra glucose which is stored as fat, leading to diabetes, high cholesterol, insulin resistance and other problems.

But if you starve yourself of carbs while you are active, you’ll experience fatigue, irritation, depression, muscle and bone loss, suboptimal performance, insomnia, lower sex drive and a slower metabolic rate.

So, Is a No Carb Diet Unhealthy?

No Carb Diet Menu
 

Nutritionists typically recommend that 50% to 65% of your daily calories come from carbohydrates, 20% to 30% from fats and the rest from protein. A no carb diet, on the other hand, provides 70% of energy requirements from fat, 30% from protein, and almost none from carbs.

Since body fat has to be converted into ketones before use as fuel after glycogen depletion, this is also called a ketogenic diet, or simply “keto”. Bodybuilders adopt a no carb diet before contests to retain muscle mass while shedding water and fat by forcing their body to burn fat for energy.

A no carb diet is therefore not unhealthy, but produces some unusual metabolic changes in your body which now adapts to a low carb intake by finding alternate sources of energy such as converting fat and protein to glucose which is stored as glycogen. Your brain switches over to using this alternate source of fuel when your carb intake drops to less than 50 grams daily.

Originally recommended for people with morbid obesity or epilepsy, a no carb diet is now gaining popularity among other dieters after a lot of research was done on balanced carb diets.

As the linesman of New York Giants Geoff Shwartz says of a zero carb diet, “You’ll feel leaner, more energetic and recover faster from workouts. You’ll just feel better in general.”

The message to athletes is clear. On a no carb diet, you’ll train harder and for longer – and hurt less.

Two benefits of a no carb diet highlighted by nutrition specialist Dr.Steve Phinney are that fat loss is replaced with lean muscle, and anti-inflammatory mechanisms are activated leading to less soreness after training.

Phinney says, “On a no carb diet, your body gets efficient at burning fat for energy, both during exercise and at rest.” Six days without carbs and a lot of protein is enough for this effect to kick in. Small amounts of nutritious sources of carbs like fruits and veggies are alright.

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No Consensus on Low / No Carb Diets

UCSF dietician Katie Ferraro doesn’t agree. She thinks a no carb diet is inefficient at processing fat and protein for energy.

“It’s like trying to run a car on empty!” says the articulate assistant professor, likening a no carb diet to filling a luxury car’s unleaded petrol tank with diesel… and then expecting peak performance from it.

“That’s not a good way to eat over a long time,” she says.

A no carb diet requires you to eat natural (unprocessed) foods that are low in carbohydrate content. Eat egg whites and cheese for breakfast. Chicken and veggies for lunch. Hamburger patties, cheese and more vegetable for dinner. Supplemented with low-carb protein shakes.

Schwartz, a nutrition expert, says that it’s tough to ensure that 70% or more of your calories come from fat. Eating that much fatty food is hard, even if you add plenty of coconut and olive oil, avocado and more to your recipes.

No Carb Foods

What Do You Eat on Zero Carb Diets?

How to lose weight fast? It depends on your health status, your activity level and your weight. Pick less processed food items that fit your budget. Your diet will include protein and fat, with very little carbs.

The base could be pork and eggs or other meats and fish like tuna and salmon. Fish oil or flax seed oil can make up the rest of your calorie requirements. You can eat meat, eggs, fish, vegetables, fruits, nuts, seeds, reduced-fat cheese, yoghurt, sour cream and healthy oil.

You should avoid sugar, trans fat, wheat and highly processed foods. If weight loss isn’t your main goal, you can eat more carbohydrate like sweet potato, rice, oats, quinoa and legumes and drink coffee, tea or soda without sweeteners.

Zero carb foods – in a picture


Click for larger image
 

A no carb diet can appear severely restrictive in terms of your eating choices (see ‘Weight Loss Calculator‘). You might have to rely only on plant oils, spices and salt for flavouring. All carb-containing foods are off the menu.

Side Effects of No Carb Diets

The longer you stay on a zero carb diet, the more stress will be placed on your kidneys and liver. Headache, nausea, tiredness and bad breath are common side effects of a ketogenic diet. Prolonged low carb intakes might even reduce libido.

All these are reasons why a no carb diet is intended only for short term weight loss, and not meant to be a long term plan (like a Dukan diet or a HCG diet).

Also, in a practical sense, a no carb diet becomes restrictive in food choices. After a while, a meal of mushrooms, spinach and asparagus begins to look unappealing, even if you’re shedding extra pounds of fat.

A more balanced approach to fat loss than a no carb diet will have a wider following. Among the best choices is Shaun Hadsall‘s’14 Day Rapid Fat Loss’ program with its emphasis on healthy eating and other healthy practices.

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Is A Low Carb Diet Always Necessary To Burn Fat?

Over time, myths must die. And it’s time for some long-lived fat loss myths to be shattered by emerging facts.

After decades of childish bickering over which approach to fat loss is better – low carb diets or low fat diets – the truth is finally emerging, thanks to some well-designed and carefully monitored studies.

And the results are startling!

Long-cherished beliefs are now being tossed out the window. Folks like you and me who just want to shed that pesky belly fat and lose weight have a lot to cheer about. Because, you see, the evidence shows that different approaches work just as well to burn fat.

Yes, low carb diets help with weight loss. And yes, low fat diets are also effective.

No, picking one over the other will not leave you at a disadvantage.

And what matters most is that you’re able to stick with the diet you choose.

Now that you have the bird’s eye overview, let’s get into more detail and explore what makes a low carb diet as effective as a low fat diet – and why avid followers of either approach won’t need to switch or change, just as long as they get steadily on with whatever they’re doing.

The Shifting Sands of Dietary Fashion

Low Carb Diet Plan

Since the 1960s, Americans have been exposed to conflicting statements about weight loss. One that has stayed consistent over decades, though, is the advice that saturated fat is bad for your health.

The US Department of Agriculture institutionalized this home truth, which was reinforced by the surgeon general’s endorsement. But strangely, even as Americans believed in it, they grew more obese!

Now, while several factors combined to create this ‘overweight epidemic’, a large part was contributed by the ill-informed dietary advice rendered over 5 decades. Even with little scientific research supporting the claim, it was only recently that the Scientific Report of the 2015 Dietary Guidelines Advisory Committee admitted that “blaming fat as the enemy was wrong”.

Indeed, a low fat diet means you’ll have to make up for calories by eating more carbohydrates (that raises your chances of becoming diabetic) or protein (that increases your risk of getting gout).

Another consequence of a ‘low fat diet’ is the growing use of processed food substitutes like margarine, spam and low-fat cookies which contain preservatives, trans fats and highly-processed carbs – all of them health hazards.

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Enter The Low Carb Diet Movement

Low carb diets aren’t new. Recommended as a cure for diabetes in the late 1700’s by John Rollo, it was popularized by William Banting in 1863 (and low carb diets are even now called Banting diets).

Essentially a low carb diet involves eating less carbohydrate and more protein and fat.

To follow a low carb diet, you’ll reduce your intake of sugar, fruits, starches and some vegetables. You’ll also avoid rice, bread and pasta, while eggs, cheese, meat and fish can be eaten without restriction.

Here’s what happens when you follow a low carb diet

* your insulin levels fall

* significant fat loss occurs

* beneficial metabolic changes take place

* your heart disease risk drops

* you won’t crave food while on a low carb diet

* your appetite decreases, so you’ll eat fewer calories

Low Carb Diet Weight Loss

How a Low Carb Diet Regulates Insulin

Insulin is a hormone that gets cells to take up excess glucose from the blood, and use this glucose for energy – or if the cell doesn’t need more, to store it in the form of fat.

A low carb diet trial on 132 obese people was reported in the New England Journal of Medicine to have lowered insulin levels by 27% while at the same time increasing cell sensitivity to the available insulin. This means glucose metabolism goes on as normal, without the pancreas being stressed to release more of the hormone. This reduces the risk of diabetes and ensures better glucose metabolism by your body on a low carb diet.

How a Low Carb Diet Helps Weight Loss

Whenever you go on a diet to lose weight, two things happen.

* You lose water and

* You lose fat

At the beginning, water loss is more likely. Insulin levels play a role in this, by altering the blood glucose levels. A low carb diet keeps glucose concentration stable, so that your body doesn’t retain water.

But that isn’t all that happens when you cut down on carbohydrate intake.

Longer term weight loss involves losing fat, an effect that also happens on a low carb diet. Over 20 studies have confirmed that a low carb diet can help you lose belly fat and internal visceral fat more effectively than people on low fat diets.

In November 2014, a paper in the ‘Annals of Internal Medicine’ from Tulane University reported on 148 volunteers who followed a low carb diet of less than 40 grams daily – and lost 7.7 pounds more than others who ate less fat.

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A Low Carb Diet Has Metabolic Advantages, Too

For many dieters, the metabolic effects of a low carb diet make it sound very attractive. Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is based on an eating plan that confers serious metabolic benefits to dieters – you can read a review of the program here – click.

Your body’s metabolic rate is a measure of how much energy your cells use up in a certain time frame. If your body burns up more energy, it is easier to lose weight. The greater your muscle mass, the more energy your body will burn as fuel. Higher protein intake associated with low carb diets causes greater energy consumption, which leads to a metabolic advantage over those on a low fat diet.

Low Carb Diet Low Carb Food List

Heart Disease Risk is Less on a Low Carb Diet

Cardiovascular diseases are more likely in individuals with high levels of LDL cholesterol and triglycerides, while HDL (“good”) cholesterol is protective against heart disease.

Repeated nutritional research has shown that a low carb diet increases HDL levels and brings down triglyceride levels, thereby reducing heart attack and stroke risk.

Food Craving Is Less Common with Low Carb Diets

Anyone who has tried dieting is familiar with hunger pangs as the initial flush of excitement wears off, and your body begins to struggle against the effects of food deprivation.

Hunger is a natural response to low blood sugar levels, and serves to signal to your brain that it’s time to fuel up! But this protective reflex is bad news for dieters. In fact, for many of us, these food cravings are a disaster that forces us to give up on any diet before we can enjoy the benefits of it.

Diets based on high carbohydrate intake act in a self-defeating manner.

You eat sugar or carbohydrates. Your blood glucose level rises. Insulin is released from the pancreas in order to deal with this glucose. Excess levels are used up by cells. But then the system overshoots, bringing down blood glucose to a point where it triggers the hunger response. You begin to crave carbohydrates again – and the vicious cycle continues, over and over.

A low carb diet appeals to many because it reduces food craving.

Hunger pangs are a reflection of low blood glucose levels. Since a low carb diet (with increased protein intake) results in fewer insulin spikes, your blood glucose level stays stable over a longer period… and you no longer feel hungry.

Then Surely Low Carb Diets Are The Best Option?

Low Carb Diet Recipes

It might seem that way, considering how beneficial a low carb diet can be to lose weight and improve overall health. And many nutritionists and dieticians have sworn by a low carb diet as the ideal path to sustainable weight loss.

Recent research has however thrown up an equally effective alternative – a low fat diet.

Low Fat Diets May Even Be Better Than Low Carb Diets

What set the cat among the pigeons is a new study reported in the journal Cell Metabolism from the U.S. National Institutes of Health. The research closely monitored a group of subjects over four weeks. During this period, everything they consumed was carefully measured and controlled.

In the first half of the study, calories were reduced by 30% through a low carb diet. Fat intake remained normal. During the next 2 weeks, this was reversed – with fats being restricted and carbohydrate intake increased.

Here’s the interesting part.

While the low carb diet brought about a loss of 245 grams (0.54 pounds) of fat, the low fat diet lowered weight by 463 grams (1.02 pounds) – that’s 80% higher than the low carb group.

“I wanted to see if carbohydrate restriction is effective for losing body fat because that concept has impacted the way many choose their diets,” says Kevin Hall, who was the lead researcher on the paper. He cautions against the data being too widely applied because the study group was small (just 19 people), and believes ongoing larger trials will offer more information and guidance.

The Only Diet That Matters Is…

Low Carb Diet Side Effects

However you choose to look at the data, one thing stands out clearly as an important message for dieters. In the words of Susan Jebb of Oxford University:

“The best diet for weight loss is the diet you can stick to.”

Any diet works to lower fat. If you cut calories, whether by a low carb diet or a low fat diet, you’ll lose weight. To continue to lose weight, you’ve got to stick to your eating plan.

But that’s easier said than done.

Most of us can stay with a diet for a week or two. But it takes longer to lose weight in a sustainable fashion. And ‘real world’ experience (where diets are not so strictly regulated or controlled) suggests that low carb diets tend to produce greater weight loss.

Still, people differ. If a low fat diet is easier for you to stick to, then you should pick it.

Some dieters find it easier to cut calories in the form of lower fat intake. Others find it easier to give up on carbs. There are no metabolic disadvantages to one approach over the other.

The best diet to lower body fat is not just a matter of body chemistry. As Sai Das and Susan Roberts from Tufts University say, “Some carbohydrates like healthy whole grains with low glycemic index are okay for anyone to eat.”

In the final analysis, it’s no use prescribing a diet that you can’t maintain over the long run.

The best fat loss diet… is the one that you can stick to.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain. You can learn more about it in this detailed review – click.

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How Useful Is a Fat Percentage Weight Loss Calculator?

Would you like a weight loss calculator that can tell you the percentage of fat you lose, just like on NBC’s ‘The Biggest Loser’?

There are many free weight loss calculators that you can access online to keep track along your journey to shed those extra pounds. The formula they use is essentially the same.

Weight loss percentage = (Pounds lost / Weight at the start) X 100

So if your weight is now 175 pounds and you lose 15 over the next 3 months, your weight loss calculator will say your percentage lost is (15/175) * 100 = 8.5%

In other words, you’ve lost 8.5% of your body weight. But this includes both muscle and fat loss. To estimate how much of this was due to fat loss alone, your weight loss calculator must be able to tell your body fat percentage.

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Body Fat Percentage Calculator

Want to know how to lose weight fast? Before using this weight loss calculator, you must understand that this method is only an estimate and there are other methods which are more accurate for measuring body fat percentage, such as hydrostatic weight and skin-fold thickness callipers.

The parameters that you will enter into the weight loss calculator include your total body weight, waist and hip measurements, forearm and wrist circumferences, and gender (males and females have slightly different formulas to measure fat percentage).

But Why Use a Weight Loss Calculator At All?

When it comes to losing weight, there’s a lot of myth and misinformation out there. An endless array of programs like the Dukan diet or HCG diet, and modifications like a low carb diet or a no carb diet each have their own acolytes and fans. Still, it’s possible to lose weight healthily and easily… if you understand some basic principles.

No, it is NOT complicated at all!

Though it isn’t quite as simple as counting calories or “eating this, not that”. And a key tool to help you along the way is a weight loss calculator (like the one below at the bottom of this page) which you can use to create meal plans and keep track of your weight.

A weight loss calculator tells you how many calories you eat (or should) and how they are divided among proteins, fats and carbohydrates in your diet. Now, before you start telling yourself, “Oh, that’s all too tough to follow, I don’t want to hear about it”STOP.

Because if you think you’re going to lose weight without bothering about your calorie intake or how much energy your body burns, you’re dreaming!

Understand Your Metabolism

Weight Loss Calculator Calories
 

Your body continuously burns food to generate energy which is used up in various activities – both conscious ones that you’re aware of, and automatic ones like breathing and digestion that you don’t even know are happening inside you.

Basal Metabolic Rate (BMR) is how much energy is burned by your body while you’re at rest. This is what it takes to keep you alive and well. Even if you’re not physically active, your BMR accounts for a large share of your calorie consumption – and so it matters in successful and long sustained weight loss.

There are weight loss calculators that can estimate BMR from your height, weight, body fat percentage and activity levels. These measurements are useful in drawing up diet and meal plans.

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Know Your Energy Consumption

When you add up your BMR and the energy your body uses up for various activities, you get the total energy expenditure (TEE). Important among these activities are some unnoticed ones like digestion of the food you eat.

Different types of food have varying energy producing ability (also called ‘thermogenic effect of food’). Fats are easiest to digest and release the most energy when burnt by your body. Proteins are harder to digest, and your body spends more energy on them.

We’ve already explored the role of protein in weight loss in another article. Higher protein intake helps lose weight by building muscle, preserves muscle during calorie restriction which forces your body to burn off fat for energy, and increases satiety which lowers hunger craving and food intake.

Low carb diets are very helpful in fat loss. But at the same time, you must realize that carbs are not your enemy. A carb restricted diet plan combined with adequate proteins can be most effective at getting rid of belly fat.

Fat restriction has recently been debunked as helping weight loss. Current recommendations from the Institute of Medicine are to ensure a third of calories are in the form of dietary fat. Of course, your level of activity will determine the specific proportion that’s optimal for you – and that’s where a weight loss calculator plays a role.

Weight Loss Goal Calculator

Factors For Weight Loss

Three variables influence your weight loss:

* basal metabolic rate

* total energy consumption

* macronutrient balance in diet

These determine the balance between the amount of energy your body generates from the food you eat and the quantity it uses up in various activities. When you use up more calories than you consume, naturally you tend to lose weight.

Positive energy balance, a condition where you consume more energy than your body needs, leads to the excess being stored in the form of fat. An important recent development is that the kind of food is less important than the total calorie value of your daily intake.

A weight loss calculator is therefore very important to quantify the calories you eat and insure that you remain in negative energy balance to lose weight. Below is a weight loss calculator to help you draw up a diet plan for sustained and effective loss of weight.

Do your own research before you make up your mind. And decide if the a weight loss calculator is good for your diet and plan.

Of course, there are several other alternatives to help you lose weight fast. One of the more popular ones is Shaun Hadsall’s program which you can learn more about in this review – click here.

Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain. You can learn more about it in my review – click here.

Download a free PDF version of this guide

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30 Low Carb Diet Recipes

How To Lose Weight Fast And Easily – Without Deadly Pills Or Painful Exercises

An unusual 15 year old diet is once again becoming popular because it shows you how to lose weight fastand do it without dangerous pills, painful exercise, or even any extraordinary effort at all.

In fact, except for breakfast, you get to eat whatever you like!

Sound like a dream?

I thought so as well. But many people have tried it out and found that the system works very effectively at helping dieters lose weight fast. Weight loss of 10 to 15 pounds over a two- to four-week period is not unusual.

So what is this almost miraculous diet called?

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Introducing: The Japanese Morning Banana Diet

Eat a banana every morning. Drink a glass or two of warm water. For the rest of the day, you can eat anything you like. It’s that simple!

Now put your disbelief on hold for a while. While it appears impossible that just eating a banana for breakfast could help you lose weight fast, the science behind it is irrefutable. Let’s look at the facts.

Hitoshi Watanabe first detailed this low carb diet after he tried a range of different ways to lose weight fast – and none of them worked. Along with his wife Sumiko, a pharmaceutical specialist, he reviewed the regimens he had tested.

Out of their analysis came this simple approach to rapid fat loss. It appealed immediately to dieters who disliked the idea of sweating it out at a gym, or loathed the thought of taking pills (many of them with spurious claims and dangerous side effects).

Eating a fresh uncooked, non-frozen banana every morning – and nothing else until lunch time – seemed like an acceptable compromise… especially if it worked.

How Does The Morning Banana Diet Act?

Bananas are rich in starch. There are two kinds of starch – digestible and resistant.

Resistant starch is not acted upon by digestive enzymes in the stomach and small intestine. It reaches the colon relatively unchanged, where it is fermented by gut bacteria.

There the starch is turned into short-chain fatty acids which are necessary for cells lining the large bowel, thereby keeping the gastrointestinal tract healthy.

Bananas are a rich source of fiber, potassium and glucose. They boost energy and speed up your metabolism. By giving a sense of satiety and fullness that lasts for a few hours, this helps keep you from overeating through the course of your day.

What Are The Rules?

How to lose weight in a week
 

But how to lose weight fast by eating just bananas? How many pieces of the fruit can you eat?

There is no limit. In Japanese, there’s a proverb that goes: Hara hachibu ni isha irazu (“A stomach eight-tenths full needs no doctor.”)

So you’re advised to eat enough to keep you full, but not to the point where you feel stuffed.

* Begin your day by sipping on a glassful of warm water. This is to get your metabolism going.

* Around an hour later, eat a raw banana. Wait for 20 minutes. If you still feel hungry after that, eat another one.

* Avoid milk or alcohol, as far as possible.

* For lunch and dinner, eat whatever you normally do – but keep the eight-tenths rule in mind and limit the quantity you eat.

* Your last meal of the day should be no later than 8 p.m.

* You should go to bed by midnight, because sleep deprivation causes stress hormone release that interferes with losing weight fast.

That’s it. No more Morning Banana Diet rules. Everything else you do – or choose not to do – is up to you. Exercise if you like, or don’t. Eat whatever else you normally would, or don’t. It has no effect on how much weight you lose or how quickly it happens.

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Is This Diet Better Than Others To Lose Weight Fast?

Yes, and here’s why. This simple approach on how to lose weight fast, safely and effectively, has several benefits over other complex, expensive options.

* It is safe. No deadly pills or medication with dangerous side effects.

* It is cheap. Bananas are inexpensive and readily available.

* It is healthy. Bananas are rich in vitamins, minerals and fiber.

* It boosts metabolism. Byproducts of fermentation enhance fat burning ability.

One limitation that is highlighted by nutritionists is that a banana based no carb diet is low on protein. This means you should include extra protein sources like salmon or lean cuts of meat to compensate for this deficiency.

Does This Really Work To Lose Weight Fast?

How much should I weigh
 

Knee-jerk criticism abounds. Maybe it’s the name – Japanese Morning Banana Diet – that makes it (like the Dukan diet and HCG diet) a target of some health writers and nutrition bloggers, but there’s a fair amount of critical reviews about the system. Just a little of it is legitimate.

Most analyses were posted by people who’ve never tested out the only claim it makes – how to lose weight fast – for themselves.

And boiled down to the basics, that’s the only thing this diet promises. It shows you how to lose weight fast. Not how to get fit. Or improve your overall health. Or foster world peace, save the blue whale or defeat global warming!

All the Japanese Morning Banana diet tells you is how to lose weight fast.

And it does this wonderfully well. Effectively. Safely.

And easily.

Here’s some of the criticism:

1. It must be a fad because it doesn’t advocate exercise.

Not true. Walking is recommended. Other exercises and workouts are optional.

You don’t need them to lose weight fast. But it can certainly help. After all, as a review of published weight loss literature by the New York Times showed, few people can achieve significant weight loss from exercise alone, even if exercise provides some extended benefits beyond how to lose weight fast.

2. You’ll get sick of eating bananas, this isn’t sustainable.

Some people claim that eating bananas every morning will be boring. Others say they hate bananas.

Well, other fruit is allowed instead. And you’re permitted to eat anything for lunch, dinner and snacks – so why would a limited breakfast choice be “too restrictive”?

3. What kind of serious diet lets you eat anything – even pizza?!

A sensible diet, one that works, and lives up to the promise of how to lose weight fast… like the Japanese Morning Banana diet.

Look, even if it doesn’t require you to use a weight loss calculator to count calories, it doesn’t say you can eat as much as you want. It only permits you to choose anything you like – which you eat ‘normally’. The 80-20 rule (eat until you’re 80% full) ensures that your weight loss progress won’t be harmed.

4. There’s no mystery in it!

Sadly, many dieters still crave drama in their diets – even more than results. It isn’t enough to know how to lose weight fast. They also want a ‘secret ingredient’ or a ‘magic element’ to be at play.

Forget it. This diet works. You’ll lose weight. Fast. Even if it isn’t magical in any sense.

Bottom-line: Diets have guidelines. If they get you to eat less, you’ll lose weight. The ones most effective at how to lose weight fast make it less convenient for you to over-eat.

Those are the diets that work. The Japanese Morning Banana diet is one. Another is Shaun Hadsall‘s ’14 Day Rapid Fat Loss Plan’ which is among the easiest fat loss plans to stick with. You can learn more about it in my review – click here.

Try one out. It may work for you. If it doesn’t, just remember the wise advice – No diet is right for everybody.

Download a free PDF version of this guide

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
Download Now – Click Here

30 Low Carb Diet Recipes
 

Now go watch this short 6-minute video on how to lose weight fast:

How to Lose Weight Fast! Fitness Motivation 2016! Alisha Marie

 

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