Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Fast Weight Loss

When you get started on a losing weight diet strange things happen!. Your fat body is not entirely overjoyed to shed its fat content. As opposed to giving up the fat you start to lose lean tissue such as muscle and bone density.

A recent research study carried out in Denmark, and reported in the American Journal of Clinical Nutrition found that when men dieted strictly less than 60% of the weight lost was fat. The remainder was lean muscle. When men regained weight only 24% of the weight they put back on was lean muscle – over 75% of the added weight after having lost weight was more fat. That means for people who yo-yo diet – living in a constant change of weight reduction and putting it back on again – the lean tissues in their body are over a period of time being replaced by fat.

Another similar research showed that the story for females is even worse! During the diet 35% of the lost weight was muscle tissue – originally less than recorded within the male study. BUT when reading weight only 15% was lean tissue. When women lost and then regained weight, lean tissue was not satisfactorily restored – 85% of the weight regained had turned into fat.

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1 020204 M aintaining an ideal body weight is important for good health, and the right diet can facilitate this goal. Unfortunately, promises of fast, easy weight

Plenary VI Frank Sacks Healthy Kitchens, Healthy Lives Conclusion Successful diets for weight loss can emphasize a large range of macronutrient intakes.

Fad Diets and Food Trends Reed A Berger MD Visiting Clinical Professor in Nutrition Lecture Focus -NWC -most patients that are unsuccessful with wt loss are those that have tried many “fad diets” in the past and think that there is a “magic pill” that will help them lose wt -they also

Fad Diets and Food Trends Reed A Berger MD Visiting Clinical Professor in Nutrition Lecture Focus -NWC -most patients that are unsuccessful with wt loss are those that have tried many “fad diets” in the past and think that there is a “magic pill” that will help them lose wt -they also

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Fat Loss Fast Start Program Study after study on weight loss demonstrates that tracking your results is essential. Studies have shown that just the “act” of consistent measurement and food tracking will help you lose fat even without a

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Updated: March 9, 2014 — 1:53 pm

Fast Weight Loss, Rapid Weight Loss Success

Fast weight loss, and rapid weight loss success are some of the most desired goals that people have when starting a weight loss program. If you want to create permanent fat loss fast, you have to use an approach that is effective at burning unwanted body fat.

In this section I will give you a list of techniques and strategies that can help you realistically accomplish this objective. These methods will include proper nutrition, advanced nutrition strategies and exercise.

To lose body fat permanently, you will have to create a calorie deficit. There are a few ways that this can be accomplished.

Let’s look at the ones that “do not” work in the long term:

1) The first is to lower your calorie intake from food, without doing any exercise!

A good example is the low calorie dieting approach. This is currently the most popular method used by the majority of people trying to lose weight, and produces short term results.

It is always only a matter of time until your body starts to increase your appetite, and forces you to go off your diet.

2) The second is to lower your intake from food, and use cardiovascular exercise to burn body fat directly.

When this approach is used there will always be a loss of muscle mass, a slow down in your metabolism, and eventually your body will trigger the starvation response.

Just like with low calorie dieting without exercise, you will have to quit your diet, and increase your calorie intake from food!

3) The third approach is using different nutrient intake manipulations.

The most popular is the low carb approach. This technique recommends to sharply increase your calorie intake from protein and lower your calorie intake from carbohydrates.

This is also a short term strategy, and just like the low calorie diet strategy will eventually lead to a reversal in your weight loss success.

The reason for the failure will be the same, as with the first two approaches, an increased appetite and massive cravings for food! To createrapid weight loss success that will last — you want to focus on using techniques that will last!

The ineffective techniques I mentioned above can never produce long term results because they completely ignore the simple fact that your body can’t be manipulated for a long period of time.

This is why when you start using these approaches they all produce results in the first few weeks. And every time it will seem as if it is actually quite easy to stick to your diet.

But as soon as your organism senses that you are trying to lose weight using a low calorie or a fad diet, it will trigger its defense mechanisms and will force you to give up this attempt! 


Since these approaches do not produce long term results, it is to your advantage to avoid using them, if permanent fat loss is one of your major health goals.

Below I will provide a list of effective techniques for losing unwanted body fat, and keeping it off for life!

Before I start I would like to make two important distinctions:

The first distinction is that these effective fat burning strategies have to be used simultaneously to produce long term weight loss results.

This means that you have to design your own weight loss plan that will include doing these steps on a regular basis.

The second distinction is that the weight loss when using these strategies will mostly come from your unwanted body fat.

My weight loss program is for people that want to create long term results, and the only way to accomplish this, is by reaching your ideal body fat percentage!

This is very important, because when you attempt to create fast weight loss using the ineffective approaches listed above most of the weight will come from muscle and water, not body fat!

Maybe you can accomplish fast weight loss using low calorie and fad diets, but this will always be temporary and you will always gain the weight back in the long run! 


The first fat burning strategy is to consume the same amount of calories that your body can burn during the day.

The most accurate way to calculate this number is by using this TDEE formula, that takes into account your current lean body mass.

TDEE stands for total daily energy expenditure, which is your daily maintenance calorie intake. This is the amount of calories that your body burns during the day to maintain your weight!

This is very important because if you consume less calories, you will not provide your organism with the energy (calories) it needs to function properly, and it will always be only a matter of time when it slows down your metabolism to make up for this deficit.

When this happens, what was once your daily maintenance calorie intake will become a calorie surplus, and as soon as you start to eat normal size meals, you will start to gain weight.

If you consume more calories than your body needs to function properly, there will be a calorie surplus, and you will simply keep gaining more and more body fat. 


The second fat burning strategy is to create your meals using the rightnutrient ratio for your body type.

The best place to start for endomorphs is by using the 50-30-20 nutrient ratio, where 50% of your daily calories will come from natural complex carbohydrates, 30% will come from lean protein, and 20% will come from good dietary fat.

The quality of your food will make a huge difference in the results that you produce, and this is why to create permanent fat loss, it is to your advantage to stay away from processed and refined carbohydrates like white flour and white sugar.

Trans fats, which are highly processed and refined dietary fat should also be avoided if you want to create a lean, healthy body filled with vitality.

White flour, white sugar and trans fats, are the three worst products that you can consume. These low quality, zero nutrition foods are the major reason why people become extremely overweight and some reach the level of obesity.

So creating your daily meals using natural, unprocessed food with the optimum nutrient ratios will make a serious impact in your long term weight loss results, and will help you to create the body of your dreams! 


The third fat burning strategy is to use the best possible meal frequency/timing approach on a daily basis.

Consuming four average size meals, every four hours, is the most effective way for endomorphs to eat their daily meals!

The reason for this is simple: when you eat an average size meal that is created using the right nutrient for your body type, your organism completely burns the calories that come from this food and there is no calorie surplus that can be converted to unwanted body fat.

In addition to this, if you eat complex carbohydrates and lean protein in every meal, the thermic effect of these foods will help you to create a small calorie deficit, and you will lose weight on a daily basis.

This weight loss will come from your body fat deposits, because when there is a small calorie deficit your organism uses body fat as an energy source to make up for this deficit. 


The fourth fat burning strategy is to use cardio training to burn unwanted body fat directly!

Cardiovascular exercise, especially when it is done for a long enough duration, 45 to 60 minutes per session, and at a moderate to high intensity will force your organism to use mostly body fat as an energy source.

Body fat can be burned effectively only in the presence of oxygen, and cardiovascular exercise is the only time when there is an optimum amount of oxygen in your organims to burn unwanted body fat directly!

This is what leads to fast weight loss, and this weight will come mostly from unwanted body fat!

It is true that during cardio your body burns calories from both fat and carbohydrates.

But what is more important than the fact that during cardio you burn most of the calories (up to 70%) from fat, is that during cardio training you burn more total calories than when using any other activity. And total calories burned is what matters for creating rapid weight loss success and achieving really fast fat loss!

Cardio training done on a regular basis is the real secret to losing unwanted body fat and creating the body of your dreams! If you have an endomorph dominant body type, permanent fat loss is almost impossible without using cardio in your weight loss program.

There is nothing that can come close to achieving the fat burning results like aerobics done with the right intensity, duration and frequency!

If I knew what I know today, and I had to lose body fat, I would start out with 15 minute sessions three times per day and build my way up to doing double daily cardio, every day!

I would do this until I reached my ideal body fat percentage, and only at that point, I would adjust my cardio training to maintain this ideal weight!

This is how I actually reached my ideal weight eventually, but it took me a few years of trial and error to understand that this fastest way to burn unwanted body fat! 


The fifth fat burning strategy is to use weight training to maintain your muscle and keep your metabolism elevated!

This should be done by both men and women, and the approach is exactly the same. The only difference is the actual weight that you work out with!

Weight training is the only way to maintain your muscle while you are in the weight loss phase of your program, and are attempting fast weight loss!

This is why it is so important to keep consuming an optimum amount of calories on a daily basis. It will help you to maintain your lean body mass, and will help your body to keep burning calories all day long.

Muscle is a metabolically active tissue and your body must use energy (calories) to maintain it. This means the more muscle you have the more calories you will burn, and the less muscle you have the less calories you will burn.

This is why if you do not use weight training during your weight loss program, your metabolism will slow down. This will happen because during any weight loss program there is some muscle loss, and there is no way around this fact.

When you use the first four effective fat burning techniques you will spare most of the muscle you currently have, but still, there will be some, and this is why weight training is so important! 


There you have it, the five most effective techniques that can help you to create a lean, healthy body and reach your ideal weight in the near future!

By using these effective fast weight loss strategies simultaneously on a regular basis, and making them a part of your weight loss plan, you will produce rapid weight loss success and will bring into reality the body of your dreams!

Updated: November 5, 2013 — 12:19 am

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