What makes an ideal body fat loss diet that will melt away those extra pounds and leave you thinner, fit and healthy? This report looks at the mechanisms of fat loss and reveals 15 simple ways to ensure that you lose weight fast.
It’s no surprise that so many people are in search of the perfect body fat loss diet. Losing fat is just too difficult – unless you have a plan. Though there are a vast array of options like magic pills, all but the best fat loss diets are more like fads, and specialized fat burning programs.
But there’s one method that has always worked – eating fewer calories than you burn off.
Call it “energy management”. Every effective body fat loss diet is based on it. Understanding how to manage calories in a way that loses weight and adjusts your body’s composition isn’t sexy or appealing. Just effective! Not just in melting away even stubborn belly fat, but actually keeping it off.
Before devising your diet plan, it’s important to understand how fat loss happens and how a rapid fat loss diet might work.
1. Calories are a measure of how much energy your body gets from the food you eat. Added together, it gives your daily energy intake.
2. Energy you spend on various activities, be it sleeping, or working out, or going about your everyday routine. The sum of this is your daily energy spend.
3. The difference between your energy intake and expenditure reflects how much will be stored in your body as fat.
4. Calorie deficit (when you spend more calories than you consume) will lead to fat loss. Calorie surplus (when you don’t burn off all the energy you eat) will cause weight gain.
It’s simple and intuitive to understand. All major body fat loss diet programs are based on this, be it the Paleo diet, Atkins diet or the Dukan and HCG diets. They all recommend a list of foods that create an energy deficit.
No program can sustain for long if it requires you to make sacrifices or adhere rigidly to a difficult plan. Your willpower will run out sooner or later. So your body fat loss diet should be one you can adapt indefinitely, make your new way of living.
2. Ensure Adequate Hydration
Drink plenty of water. How much? An ounce for every kilogram you weigh. Why? Because it helps cell metabolism and also will keep you from feeling too hungry.
3. Cut Down On Carbs
Food rich in carbs like potatoes, pasta, bread and rice can create a calorie surplus that encourages weight gain. Limit carb intake to 3 servings a day in your body fat loss diet.
4. Go Big On Breakfast
After a night-long fast, breakfast is an important meal. Rushing to grab a bite before going to work has ill-effects. Eat a healthy, balanced and filling breakfast. Oatmeal, fruit and 30 to 40 grams of protein is good.
5. Eliminate Sugar
The only time sugar is good for you is following exercise, when it replenishes stores of glycogen. At all other times, avoid sweet beverages, pastries and other sugar-containing food.
6. Black Coffee Helps Burn Fat
Caffeine speeds up your metabolism and helps burn fat, especially just before or after a workout. But don’t add milk, cream or sugar to your cuppa!
7. Be Slow And Steady
Your body fat loss diet isn’t intended to be a race to help you meet a deadline. It’s a way of healthy living and eating. Don’t cut down drastically on calories. Instead, stick to a plan and aim to reach your fat loss targets.
8. Eat Small Meals More Often
Rather than 3 moderate to large meals in a day, break your calorie intake into 5 to 6 smaller meals. This fat loss diet burns more calories and helps you lose weight.
9. Fat Burners Might Help
Conjugated Linoleic Acid (CLA) in the best fat burning supplements can help speed up your weight loss. Creatine builds muscle and helps lose fat. But pick healthy ones, and don’t go overboard!
10. Eat Your Veggies
An important element of your diet is vegetables. They are nutrient-dense while light on calories, so eat 5 to 7 servings every day.
25 to 35 grams of fiber rich food like bran, oatmeal or beans gives you a feeling of satiety and reduces overall calorie intake, and also lowers blood insulin levels so you’ll stop craving unhealthy foods.
12. Trash All Junk Food
Fries, chips, burgers and sweets are like poison to your fat loss dreams. High in calories, they shouldn’t be on your plate at all.
13. Ensure Protein Intake
What’s on most bodybuilders’ body fat loss diet? A lot of protein! But is that a good thing? Not always. Proteins have calories too. Any surplus is stored as fat. 1 to 1.5 grams of protein per pound of bodyweight is adequate.
14. Focus On Healthy Fats
Fats are harder for your body to digest and so fatty foods keep you satiated and avoid cravings for longer. Avocado, salmon, olive or flaxseed oil, nuts and seeds are good choices.
15. Cheat – Sometimes!
Remember, the key to an effective body fat loss diet is that you stick with it. So don’t forbid yourself from eating stuff you like. Instead, make them special treats, to eat only once a week or in only limited quantities.
How To Make It Last?
If you can stick with your body fat loss diet for the long term, you will lose weight – guaranteed. So how to boost the chances of doing this?
Most dieters spend a lot of time and effort on keeping track of what they eat, the calorie count of each item, and monitoring progress. But if you eat pretty much the same things daily, you won’t need to do this.
In the initial stages, you’ll have to be watchful. Once you’ve reached a happy balance, you’ll be aware of how what you’re eating will affect your body. After that point you only have to check in every month or two, just to confirm that you’re on track.
Also, keep on learning about your weight loss diet and how the stuff you put in your mouth will influence your metabolism and fat stores. Some interesting things that have seen many new developments are:
There’s a difference between losing weight and losing fat. All effective fat loss diet plans focus on developing changes that you can live with permanently, like what you eat and how active you are.
Once you drop your intake of carbs and fat, improve your activity level and acquire a positive attitude towards your fat loss diet plans, it’s only a matter of time before you enjoy dramatic changes in your appearance and fitness.
A Key Principle To Keep In Mind
Fat loss diet plans beat exercise workouts hands down when it comes to getting rid of extra rolls of belly fat. If there’s one principle to keep in mind, it’s to stick to your plan.
Many fat loss diet plans, however, are unnecessarily complicated.
It’s hard enough to gain the discipline and mental strength needed to stick with a diet. Why make it harder by tossing in too many rules?
One diet says you should reduce the size of your serving portions. Another focuses on the kind of foods that lowers your calorie count. And some experts argue over the pros and cons of a low carb diet, no carb diet or ketogenic diet for fat loss.
So what’s a girl to do if she wants fat loss diet plans that’ll help her burn off more fat?
It’s simple. Just follow these 9 guidelines.
1. Calories Are Important
Reducing your calorie intake so that you always burn off more energy than you consume is the cornerstone of all fat loss diet plans. A good rule of thumb is to aim for 20% less calories than your regular maintenance level.
You can’t rush the process and stay healthy. For that, you must aim to lose no more than 0.5 to 2 pounds per week. If you try to get rid of fat faster, you’ll end up starving yourself of calories to the point you are uncomfortable and even suffering. Then you won’t be able to motivate yourself to stick to your fat loss diet plan.
If you want to lose fat while retaining muscle mass, you need an adequate intake of protein in your diet. The ideal amount is around 0.75 to 1.5 grams of protein per pound of body weight.
The best quality protein comes from whole food sources including chicken, meat, and fish. Occasionally, protein supplements and powders can help make up any deficit.
3. Limit Your Fat Intake
Typically, between 20% and 30% of your total daily calorie intake should come from fats. The choice of food items in your fat loss diet plans should contain mono- and poly-unsaturated fatty acid sources like nuts, fish oil and olive oil. Saturated fats are best avoided and should make up no more than a third of your total fat consumption.
Essential fatty acids are also important to include in your diet plans. Fish oil supplements are rich in omega-3 fatty acids.
4. Carbs Make Up The Balance
Ideally, your fat loss diet will use carbs to make up the remainder of your daily calorie intake (after the portion that you get from eating protein and fat). This should come from unprocessed sources like potatoes, rice, oats, and whole grain. Refined carbohydrates are better avoided, or limited.
5. Make It Fun
If your diet and exercise plan for fat loss make you feel like you’re being tortured, you’ll naturally look for excuses to give it up. That’s no good. So formulate your fat loss diet plans in a fashion that you’ll actually look forward to sticking with it.
How many meals you eat isn’t quite as important as what each one includes. Your total calorie intake should be less than what you burn off – but within that limit, you can tailor your meal plans to your convenience and choice. Eat foods that you like and that provide high quality nutrition.
6. Cheating Isn’t Bad
If you give in to a craving and indulge yourself now and then, it’s not a crime. Nor will it interfere with your overall fat loss goals. Many dieters feel more motivated to stay with their diet plan when they are permitted to cheat from time to time. But don’t make it a habit. No more than 1 or 2 ‘cheat meals’ are permitted per week.
7. Workouts Need More Nutrition
It’s important that you get enough protein and carbs immediately before and after exercise workouts. A protein milkshake half an hour before you start exercising, and a balanced meal shortly after you finish gives your muscles all they need to grow bigger and stronger.
8. Consider Supplements
While you don’t need to take supplements to lose weight, some like whey protein powder, fish oil and multivitamins can enhance fat loss and improve your health overall. They are especially helpful when your regular meals don’t provide you with enough nutrients to meet your daily needs.
9. Combine Dieting With Exercise
No, exercise isn’t absolutely necessary for fat loss. But it helps when you include a workout regimen as part of your fat loss diet plans. It also helps you gain muscle and develop a healthier physique. Because muscle mass requires more calories to maintain, your body will continue to burn off more calories if you work out regularly.
Which is the best fat loss supplement to lose weight and gain muscle? An analysis of a large slice of available fat loss supplements on the market led to this shortlist of the very best ones.
You can lose weight in many different ways. There are pills and diets, exercises and supplements, even surgical operations that help with fat loss. They work through some common mechanisms:
* Reduce appetite – so you’ll feel full and eat less * Reduce absorption – so what you eat won’t be stored as fat * Increase fat burning – so you’ll melt away fat deposits
Most of the conventional approaches take time and discipline to achieve weight loss. A combination of eating discipline, exercise and dieting is what works best. Fat burning weight loss pills are sometimes used in addition. They help speed up fat loss and give better results.
You’ll learn about the best fat loss supplement and fat burners that work effectively and safely to control your weight and improve your health. Let’s dive right in.
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Don’t use the information or services on this Site to diagnose or treat any health issues or for prescription of any medication or other treatment. You should always consult with your healthcare professional and read information provided by the fat loss supplement product manufacturers and any product label or packaging, prior to using any medication, nutritional, herbal or homeopathic product or before beginning any exercise or diet program or starting any treatment for a health issue.
Best Fat Loss Supplement #1: Garcinia Cambogia Extract
Ever since the supplement was featured on the Dr.Oz show in 2012, it has gained popularity around the world. Garcinia Cambogia is a little pumpkin-shaped green fruit whose skin is rich in hydroxycitric acid (HCA), the active ingredient that is extracted and sold as a diet pill.
Garcinia Cambogia Extract causes inhibition of citrate lyase, an enzyme that converts carbohydrates into fat. Further, by increasing blood levels of serotonin it creates a feeling of satiety which reduces appetite so that you’ll eat less and avoid cravings.
Among many studies that document the effectiveness of Garcinia Cambogia Extract in fat loss is one that was featured on Dr.Oz where 60 obese individuals took it (along with a 1200 calorie/day diet) for 8 weeks and lost, on average, 14 lbs. A control group was given a placebo and only lost 6.1 lbs over the same period.
No significant side effects have been reported with the use of Garcinia Cambogia Extract as a fat loss supplement except mild digestive trouble and headaches. So, while the weight loss is only modest, the supplement is relatively safe and popular for that reason.
Best Fat Loss Supplement #2: Hydroxycut Hardcore Elite
Hydroxycut Hardcore Elite is one of the best fat loss supplements with a worldwide market. The ingredients in it target diverse aspects like metabolic rate, body heat generation and energy storage, that collectively boost your body’s fat burning capacity.
Hydroxycut contains a high dose of caffeine, green coffee bean extract (Canephora robusta), Yohimbine, L-theanine and other plant extracts that help with fat loss. Caffeine is definitely the most potent of these, boosting the metabolic rate by 3-11% and fat burning by 10-29%. Each serving of the supplement contains 270 mg of anhydrous caffeine, which is the equivalent of drinking 2 to 3 cups of coffee.
Combined with moderate exercise and reasonable dietary modifications, this can be very effective for fat loss. In one study, Hydroxycut Hardcore Elite reduced weight by 21 lbs in 12 weeks in a group of volunteers, while a comparison group taking a placebo only lost 1.8 lbs. However, this was a short-lived reduction that stabilized over months as tolerance builds up to caffeine.
As a fat loss supplement, Hydroxycut is unsuitable for people with caffeine sensitivity as it can cause anxiety, tremors, irritability, nausea and diarrhea. Stick to the recommended dosage to avoid health hazards.
Hydroxycut Hardcore Elite is manufactured by MuscleTech, a company that has served fitness experts for over 20 years and earned a reputation for quality and integrity.
Orlistat is a pharmaceutical product that’s sold in a stronger formulation as the prescription drug Xenical. It’s also available over the counter under the tradename Alli.
Orlistat (Alli) is a fat loss supplement that works by preventing fat absorption in the gut by blocking the action of an enzyme called lipase. This results in nearly 25% of fat in the diet passing through without being absorbed by your body. Orlistat is effective for fat loss, with a review indicating that it brings down weight by an average of 6 lbs.
As an incidental benefit, Orlistat (Alli) helps lower the risk of high blood pressure and type 2 diabetes in nearly 4 out of 10 people taking it. The effect is greater when combined with a low calorie diet and a regular exercise program.
The fat loss supplement carries the risk of multiple digestive side effects like loose stools, flatulence, diarrhea and loose stools. Because it interferes with fat absorption, you may require supplementation of fat soluble vitamins A, D, E and K.
Best Fat Loss Supplement #4: Conjugated Linoleic Acid (CLA)
A trans-fat of the healthier kind, Conjugated Linoleic Acid (CLA) is a natural ingredient of food like butter and cheese. As a fat loss supplement, it works by lowering appetite while simultaneously helping burn fat and breakdown body stores.
CLA produces less dramatic fat loss, with a review of 18 published scientific studies revealing that the average loss was just 0.2 lbs in a week over a 6 month period. Increasing the dose or frequency of CLA supplements does not have much effect on this.
The reason for the modest results observed is probably linked to the way CLA helps achieve fat loss. By breaking down fat cells, CLA makes fatty acids available for your body to burn as fuel during exercise. But if you don’t exercise, you won’t burn all that fat or lose weight.
Conjugated Linoleic Acid (CLA) may cause digestive side effects, and over the long term, potentially even a few more serious problems.
An ingredient in many other fat loss supplements, Green Tea Extract is a popular and inexpensive way to lose weight. In fact, it is a popular favorite with college students on a tight budget who can enjoy the fat burner effect for just pennies a day.
Green tea extract is rich in compounds called catechins. One of them is an anti-oxidant called epigallocatechin gallate (EGCG) that helps burn fat by increasing norepinephrine activity. It does this by blocking its breakdown, which leads to a higher metabolic rate and faster fat burning. This makes green tea extract especially effective at melting away belly fat.
Generally well tolerated, green tea extract may cause minor side effects in caffeine-sensitive individuals. However, the benefits of drinking green tea usually far outweigh them.
A combination of 200 to 400 mg of anhydrous caffeine and 500 to 1,000 mg of green tea extract taken once in the morning and an hour before working out can be very effective at achieving fat loss.
Best Fat Loss Supplement #6: Evlution Nutrition Trans4orm
Evlution Nutrition Trans4orm is a fat loss supplement that’s touted as a complete multistage thermogenic that helps with fat loss, improved energy and better focus. It reduces hunger and cravings while simultaneously boosting your metabolism to burn off fat more effectively.
Among its ingredients are:
* green tea extract, rich in EGCG * l-tyrosine, a key amino acid that boosts energy * natural caffeine, for better mental focus and fat burning * choline bitartrate, which enhances muscle activity and mental agility * coleus extract, containing forskolin, a fat burner * teacrine, a mood enhancer * alpha-glycerylphosphorylcholine power, as a choline source * yohimbine extract, another fat burning supplement * bioperine * hyperzia serrata extract * vitamin B complex, for cellular nutrition
The fat loss supplement formulation is engineered scientifically to deliver every nutritional ingredient necessary to improve focus, raise energy levels and burn fat.
Just as with any other fat loss supplement, and more so with one that includes so many diverse ingredients, be sure that you always carefully read labels, study warnings, and follow directions before using or consuming the product.
Shred Jym Shred is a proprietary fat loss supplement formulated by Mr.Stoppani, a well known nutritionist and bodybuilding trainer, who is popular for his effective fat burning formula.
Shred Jym is tailored specifically for those who want to gain muscle while losing fat. It has ingredients that do not overstimulate your metabolism, but fit nicely into a bodybuilding workout routine.
The primary fat burner components are caffeine, green tea extract, acetyl L-carnitine, L-tyrosine, Cayenne pepper extract and synephrine. This also delivers a mild energy boost, though not as big as other alternatives like Roxylean.
Fat loss is achieved in 3 ways –
1. by breakdown of fat calls that releases fatty acids stored inside them 2. enhanced transport of these fatty acids into mitochondria, and 3. raised metabolic rate that burns off this fat as fuel for generating energy
By addressing all of these components, Jym Shred Jym acts as an effective fat loss supplement and is better than just a diet or workout alone. When you combine this with an exercise program that also cranks up your energy needs, Shred Jym will become even better at melting away fat. It stokes your metabolic fire and keeps it simmering for hours after your workout has ended!
Taking the supplement in the correct dosage is important. While it is a minor inconvenience to swallow 4 pills at a time, there’s good reason – it ensures that each serving delivers 2,750 mg of the active fat loss ingredients.
Cellucor Super HD is among the best fat loss supplements on the market and also the most popular. You’ll experience near-instant changes after taking it – increased energy, faster metabolism and better focus. Its ingredients are multiple and varied, including dandelion root extract, green tea extract, blue whiting, cayenne, tyrosine, rhodiola root extract, yohimbine and others.
Cellucor Super HD is a thermogenic stimulant fat burner that increases your metabolic rate to naturally burn off more calories. It also delivers an impressive energy boost which helps you perk up when your energy level is flagging, get through a tough workout, or just “feel good” generally.
Many people have also reported an uplifting boost of ‘good energy’ after taking this supplement. The better focus and concentration that Cellucor Super HD delivers is another reason for its appeal.
Even if you’re just getting started with your diet and exercise, and want something to help burn the calories, Cellucor Super HD is a good option. An added advantage is the inbuilt appetite suppressant which helps you cut down on eating. With just 2 capsules to take every day, it is also very convenient.
Super HD has been manufactured since 2002 by Texas-based supplement maker Cellucor, a leading player in the fat loss supplement space with a range of other products including the flagship C4 pre-workout line.
So take your pick among this small collection of the best fat loss supplement formulations. Hopefully this has given you enough information to make your decision. We put a lot of thought and effort into our fat loss reviews, and this hunt for the best fat loss supplement was among the most challenging.
One last thing…
Will The Best Fat Loss Supplement Affect Your Sleep?
Fat burners sometimes cause sleeping problems. Ideally, you’ll take fat loss supplements in the morning because the energy boost it delivers might keep you up at night if taken later in the day.
So think of 3 p.m. as a deadline beyond which you shouldn’t take fat burners. Or you can opt for a stimulant-free fat loss supplement.