5 Fast Fat Loss Tips





By Chad Waterbury


Let's face it, no one likes to diet. Just mentioning the word conjures
up feelings of anxiety, hunger pangs, and most of all, suffering. But
here's something you probably don't know: you don't need to suffer to
burn fat fast.

Ketosis is a good example of a
dieting idea gone wrong. You see, just a few short years ago many fat
loss gurus claimed that entering into ketosis (a metabolic state that
forces your body to use ketones, by-products of fatty acid metabolism,
for energy) was necessary for fat loss. This is accomplished by
severely restricting all carbs, as close to zero as possible.


There
are two problems with seeking ketosis. First, you're depriving your
body of many fruits and vegetables that contain healthy,
metabolism-boosting nutrients. Second, ketosis makes you feel like crap
because your brain functions better when some carbs and their
corresponding nutrients are present. Many figured it was necessary for
fast fat loss, but it proved to be a lesson in futility. To the
contrary, simply reducing your carbohydrate intake is often sufficient
to get that fat burning.


With that in mind,
here are the five steps you should take to boost fat burning, fast! No
suffering or calorie counting required.


1.
Big Breakfast: Most people skip breakfast, have a medium-sized lunch,
then gorge themselves at night. This is a sure-fire recipe for fat
gain. Your first meal of the day should be the largest, highest calorie
meal. Research has demonstrated that people who front-load their
calories have a higher metabolism and burn more fat than those who
back-load their calories.


2. Limit Carbs in
the PM: Your body works better when moderate amounts of carbs are
available for neurotransmitter production and glycogen replenishment,
just to name a few. Start your day by eating one piece of fruit with
breakfast (this is a simple way to boost your calories). An organic
apple is my favorite, but any will work. For the rest of the morning
hours consume any form of berries as your fruit source. For the second
half of the day focus on fibrous vegetables with each meal. This step
helps control the insulin, the fat-storing hormone.


3.
Start with a Salad: One of the simplest ways to control your hunger is
to eat a salad before your meals. This is especially effective at night
when most people want to pig out. You'll eat less, and feel satisfied,
because it takes time to chew, and it allows for your brain to process
feedback information about satiety. Research has demonstrated that
those who eat a salad before a meal end up eating fewer calories before
they feel full.


4. Stay Hydrated: Water is
essential to metabolic processes. Research indicates that those who
drink more water burn more calories. Your urine should always be clear.
If it's not, you need to drink more water. A good trick is to drink 2-3
glasses of water as soon as you wake up. This jumpstarts your hydration
for the day. Plus, when people drink enough water they often look
leaner and feel less bloated.


5. Exercise 5
Hours per Week: I can't make up a fat loss list without mentioning
exercise. Most people already go the gym around three times per week,
for an hour at a time. This is a good start. Simply find time on the
weekend for another hour, and throw a few 20-30 minute workouts into
your week and you're good to go.


Here's a
simple solution for an extra few workouts: two days each week go to bed
30 minutes earlier and wake up 30 minutes earlier. Spend that extra 30
minutes in the morning doing some sort of exercise that gets you
sweating.


As a rule of thumb, it's
recommended to break up the five hours into three hours of resistance
training and two hours of energy systems training. For the energy
systems work, you don't need to run on a treadmill, and you definitely
shouldn't sit on an exercise bike. Perform fun, challenging activities
that require you to constantly move in different directions. Soccer,
basketball, volleyball, tennis, racquetball, etc. are all excellent
options.

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