Google “fast fat loss” and you’ll get something like 52,200,000 hits. If you take a look at the first couple of pages of results you’ll be faced with dozens of different methods that promise fat loss in double-quick time. Much of the advice is contradictive, confusing and, in many cases, simply incorrect.
Rather than waste your valuable time wading through so much information, in this article I’d like to give you my seven rules for faster fat loss that have been tried, tested and are backed by nutritional science!
1. Pump up the protein
Take a look at most meals and you’ll see they are built around starchy carbs like pasta, bread, rice or potatoes. There is nothing especially wrong with these foods but they aren’t great if you want fast fat loss.
Protein, on the other hand, will really ramp up your metabolism, helps to preserve muscle mass when you are dieting and also keep you feeling full for longer than carbs. By building your meals around protein you set your internal environment to “fat burn” and away from “fat storage” so make sure that the first thing you put on your plate is a good source of protein such as chicken, fish, lean meat or eggs.
2. Earn your carbs
Carbohydrate is your muscles’ preferred source of energy during exercise and the more intensely you work out, the more carbs your body can use. Conversely, the more sedentary you are the less carbohydrate you need and any carbs consumed when you don’t need them are easily converted to fat.
The best time to eat rice, bread, pasta and potatoes is 1-2 hours before and immediately after exercise. If you are taking a day off from exercise then cut down on your starchy carb intake. On the days you work out include moderate amounts of starchy carbs in your pre and post-exercise meals.
3. Fill up on veggies
If you follow tip number two, you need to make sure you follow this tip too! Cutting back on carbs is great but you need to replace those carbs with something equally substantial if you are to avoid feeling hungry.
Most veggies (with the exception of potatoes) are very low in calories so you can eat a big pile of them without any worry of interfering with your weight loss. Leafy green vegetables, mushrooms, zucchini, peppers, onions, cabbage, kale, carrots…they’re all really filling, healthy, and a major player in fat loss. Try to include a variety of colors in each meal so you get a broad spectrum of healthy nutrients. See how colorful you can make your plate!
4. Don’t drink your calories
A typical 330 ml can of regular soda contains around 30 grams of sugar, which works out around 120 calories. A blended coffee drink will contain even more sugar and a lot of fat too and can contain as many as 600 calories or more. Most fruit juices have been stripped of their fiber in the processing and are not much better…
The thing is, even the most calorie-dense drinks do not fill you up and often actually make you feel more hungry as they spike your blood glucose levels which then results in a rapid increase in insulin production which can leave you feeling deflated and craving more sugar. Save your calories for food
Your body is made up of between 60 to 70 percent water and as little as 10 percent dehydration can adversely affect your ability to exercise, burn fat and even think clearly. Many people also mistake thirst for hunger and end up eating when in fact they need to drink.
Make water your beverage of choice because its energy free, helps boost your metabolism, helps detoxify and cleanse your body which enhances fat burning and is the best value for money drink around. Aim for two or more liters of water per day. Add Himalayan pink rock salt for essential minerals or add lemon to help detoxify.
6. Ditch the sugar
You’ll find sugar in just about every processed food around as well as the obvious sweets and treats like chocolate, cakes, cookies and candy. Sugar is a form of carbohydrate but, unlike most carbs, it contains nothing but calories and has no vitamins or minerals in it and has any nutritional value for whatsoever. It also plays havoc with your blood sugar and therefore your insulin levels. Elevated insulin levels inhibit fat burning and promote fat storage and will lead to a rapid drop in blood sugar levels which leaves you tired, hungry and reaching for another sugar snack. Sugar has no place in a sensible, fat loss diet so minimize your intake by avoiding all added sugars – both natural and processed.
7. Be more active
So you go to the gym 2-3 times a week – well done! But what about the 165 hours of the week? Do you spend the majority of your time sat down at work? Do you spend your leisure time watching TV or surfing the Internet? Exercise is important for fat loss but most of us don’t do enough. Your body was designed to be active for the majority of each and every day – something that very few of us do because of the passivity of modern living. For faster fat loss you need to seek out ways to be more active every day. Walk instead of drive, stand instead of sit, take the stairs and not the elevator, wash your car by hand, do some gardening, play with your kids…do whatever you can to be more active.
Nutrition and fat loss needn’t be complicated. Follow my seven rules and you’ll experience easy, faster fat loss – no muss and no fuss!