Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


How To Lose Weight Quickly

When you start a weight loss diet something strange happens. Your fat body is not completely happy to shed its fat content. Instead you start to lose the good bits such as muscle and bone density.

A current research study carried out in Scandinavia, and reported in the American Journal of Clinical Nutrition discovered that when men dieted correctly less than 60% of the shed weight was fat. The rest was lean muscle. When the same men studied regained weight only 24% of the weight regained was lean muscle – over 75% of the readded weight after weight loss was more fat. That means for people who yo-yo diet – living in a cycle of weight loss and putting it back on again – the lean tissues in their body are gradually being replaced by fat.

The same research indicated that the results for females is even worse! During the diet 35% of the lost weight was lean tissue – originally less than for men. BUT on regaining weight only 15% was lean tissue. When women lost and then readded weight, lean muscle was not completely regained – 85% of the weight restored had turned into fat.

CONTENTS Legal disclaimer 5 Introduction 7 Getting Ready to Lose Weight 11 Why Lose Weight? 11 Getting Ready for a Lifestyle Change 13 The Secret 14 The Real Secret

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How To Lose Weight Quickly By Burning Off Calories: Fat Burning Facts Revealed!

In this section about How To Lose Weight Quickly, I will explain exactly how our body “burns off” calories and uses the fat and carbohydrates that we have stored inside of our organism as energy sources — during any type of physical activity…including sitting on the couch 🙂 !!!

Most people believe that our body completely shuts off one fuel source, and turns to the other, depending on the intensity of the activity that they are performing.

The truth is that our body is constantly burning both fat and carbs, — the only difference is that it uses these energy sources in different ratios, depending on the intensity of your current activity.

This is “without a doubt” the most important thing that you have to understand when it comes to knowing — how to lose weight quickly!

For example, if you are sitting on the couch, you will be burning about 50 to 60 percent of your calories from fat and 40 to 50 percent of your calories from carbohydrates.

However, you are not using much from either of these sources, because you need only one or two calories per minute, during such a low intensity activity.

But if you were to get up and go take a walk, your body would need to supply you with some quick energy to do so, and in this case your metabolism ratio would shift. What would happen is your body would start to burn about 70 percent of the calories from carbohydrates, and about 30 percent of the calories from fat.

After 10 minutes of walking, if you were to start jogging, then, in order to preserve the carbohydrates, your body would gradually shift its metabolism ratio once again, and you would start to burn about 60 percent of your calories from fat, and about 40 percent from carbohydrates.

The reason why your body would do this is because there is a limited supply of carbohydrates in your body, and in order to preserve this energy source as much as possible your body starts to burn more fat as an energy source to fuel your cardiovascular activity. 

How to Lose Weight Quickly – Burn More Calories!

Someone that is fit, would make this shift sooner, and their fat-burning percentage might increase to 65 to 75 percent.

However, in reality, these ratios do not make such a big difference when it comes to how to lose weight quickly and decreasing your body fat.

For the most part, high endurance athletes are often leaner not because they rely on slightly more fat for fuel, than carbohydrates, but because they practice their sport two to three, or even more hours per day, and this burns a lot of “total” calories.

If you had the time, energy, and fitness to work out two or three hours per day, being overweight would probably not be an issue.

But after reading this article, you will know how to lose weight quickly, and will be able to reach your ideal weight, without having to workout for such long periods of time!

When it comes to weight loss and fat burning, what really matters is how many total calories you burn, and not so much whether they come from fat or from carbohydrates.

To create permanent fat loss, and reach your ideal weight, you need to burn more calories on a daily basis than you consume from your food and beverages.

What this means, is that first of all you must know how many calories you consume on a daily basis, and second you must know how many caloriesyour body can burn on a daily basis.

Once you have this information, you can choose the best cardio activity for yourself to use for fat burning taking into account such variables as your current state of health, your current fitness level and the time that you have to actually spend on doing cardio training! 

How to Lose Weight Quickly – Choose Your Intensity Level Depending on the Time That You Spend on Exercise!

If you’re trying to reach your ideal weight and you only have thirty minutes to work out, you would burn more calories walking at a fast pace compared to walking at a moderate pace.

Working out at higher intensities may cause you to burn a lower percentage of calories from fat, but since you burn more total calories, you still end up using more fat calories.

Low to moderate intensity exercise can burn a significant number of calories over a period of time.

If you aren’t fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.

This means that using an exercise where you burn the most total amount calories during the time that you have chosen is the ultimate approach that you can use how to lose weight quickly!

If you do work at a low intensity, you need to increase the time spent exercising to burn more calories, because what matters most is the total number of calories burned.

If you burned 250 calories every day from a short, fast jog, you’d see a bigger difference in weight and fat loss than if you walked everyday for the same amount of time.

The number of fat calories you burn isn’t that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body.

Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you’re burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used!

Knowing how to lose weight quickly using these kinds of distinctions is what can help you to create a lean, healthy body and maintain it for life! 

How to Lose Weight Quickly – Always Stay Focused on Burning More Calories!

It is true that walking fast, running, cycling, and other cardio activities are more fat burning once you’ve been doing them for more than 15 or 20 minutes, because technically your body has made the shift to using a higher percentage of fat for fuel.

But again, if you’re trying to lose unwanted body fat, the most important thing is the total number of calories that you burn during your workout, and not necessarily which fuel source that your body is burning more calories from.

For example, let’s say that at rest you burn up to 60 percent of your calorie from fat. When you enter the initial phases of intense cardio exercise, the ratio changes.

You may now burn only 30 percent of your calories from fat because your body is using quick energy carbohydrates.

Once the exercise is sustained for 15 to 20 minutes, the body switches back to using a higher percentage of fat to fuel the movement, for example up to 75 percent from fat.

In this aerobic phase of the exercise, a higher percentage of fat is being used for energy. But if you aren’t working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder.

What this means is that you will get the best fat-burning results from cardiovascular exercises that burn more total calories, like jogging and sprinting, even though their fat-burning quota is on the low end of the ratio!

But if for some reason, you can’t or don’t want to use a higher intensity cardiovascular exercise to burn more total calories in a lesser time period, just simply do a low to moderate cardiovascular exercise for a longer period of time!

Using this information you will now know how to lose weight quickly, and all you have to do is choose the cardio training approach that you will use to create the body of your dreams and reach your ideal weight!

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Updated: May 6, 2013 — 2:11 pm

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