In this section, Quick Weight Loss — How To Lose Unwanted Body Fat — you will discover everything that has to do with losing weight (body fat) as “quick” as possible. But before I give you the most effective techniques for accomplishing this primary objective, you have to completely understand where this weight loss must come from!.
First, let’s look at what happens when you are losing unwanted “body weight” using a low calorie or a fad diet. While using this type of an approach you will lose up to 75% of the weight from your lean body mass (muscle and water) and only 25% from unwanted body fat.
Most conventional low calorie and fad diets do not make this important distinction, since their focus is on scale weight. And this is one of the main reasons why they only work in the short term.
Yes, low calorie and fad diets produce quick weight loss in the beginning, but this weight will mostly come from your muscle and water, and in the long run you will always gain it back as soon as you start eating normally again!
Before we go over the most effective quick weight loss techniques, here are a few important tips that an help you in your weight loss journey!
QUICK WEIGHT LOSS TIP #1: ALWAYS MAINTAIN YOUR MUSCLE!
If permanent fat loss is your main objective, you must do everything possible to avoid losing muscle during your weight loss program.
The reason for this is simple, when you lose muscle this will always slow down your metabolism, and when your metabolism slows down you will burn less calories during the day.
Muscle is a metabolically active tissue, and your body must expand a lot of its energy (calories) to maintain it. The less muscle you have the less calories you burn!
When you lose muscle during low calorie and fad diets, what was once your daily maintenance calorie intake, will now become a calorie surplus.
And when you go off your diet and start to eat normal amounts of food again, you will start to gain back the weight you lost really quick.
The worst thing about this situation is that most of the time you will gain more weight than you lost, because your metabolism is not working as efficiently as it was before you started dieting!
In other words, if you were burning 2000 calories per day before you started dieting, and your metabolism drops because of muscle loss, this calorie surplus will be converted to body fat!
QUICK WEIGHT LOSS TIP #2: AVOID WATER LOSS!
After muscle loss, water loss is the second worst thing that happens when you use low calorie and fad diets to lose weight. Water loss leads to dehydration, and slows down your body’s fat burning ability.
Your body’s purification system can only function properly if the water flowing through the kidneys is sufficient to carry away the waste. The kidneys are constantly filtering your blood, in fact your entire blood volume normally passes through your kidneys many times each day.
As the blood passes through, the waste materials are removed for excretion into the urine, which is then stored in the urinary bladder until it is eliminated.
When there is not enough water in your organism the kidneys can’t do this efficiently, and you liver has to help your kidneys with this filtering and purification process.
The main function of your liver is to convert food to energy and produce chemicals and enzymes that are necessary to burn fat as an energy source.
The liver plays a vital role in the digestive process and is responsible for producing bile, a substance stored in the gall bladder that aids the breakdown of fats. Your liver also processes digested food and disperses it throughout your body.
Its other function is to act as an excretory organ, helping your kidneys to filter the toxins from your blood, converting them into waste and expelling them in the form of feces or urine.
The liver filters and detoxifies alcohol, harmful drugs, and removes the poisons and toxins that you breathe.
When there is not enough water in your organism this puts stress on your kidneys, and they can’t properly filter the toxic waste from the bloodstream.
When your organism senses this it calls upon your liver to help the kidneys with the filtering and purification process, and can’t metabolize your body fat as efficiently.
This is why it is so important to avoid dehydration, and drink plenty of water during the day. By providing your organism with the water it needs to function properly, you will help your liver to do its job of burning unwanted body fat!
QUICK WEIGHT LOSS TIP #3: FOCUS ON BURNING BODY FAT
If you want to permanently lose weight and create a lean, healthy body, your main goal must be to do everything possible to burn unwanted body fat, while maintaining your muscle and the water in your body!
If you want to achieve quick weight loss, and you want this weight loss to come from body fat, you must design a weight loss strategy that works with your organism, and not against it!
From my experience proper nutrition and exercise is the only way that this can accomplished!
Everything else will work only in the short term, because as soon as your body senses that it is being manipulated it will trigger its defense mechanism, and your fat loss will come to a halt!
The quick weight loss tips below are the most effective fat burning techniques that you can use to create the body of your dreams!
After 15 years of perfecting my weight loss approach, there is no doubt in my mind that by using these strategies on a daily basis will produce quickweight loss that will come from unwanted body fat, instead of muscle and water! Now let’s go over them one by one:
QUICK WEIGHT LOSS TECHNIQUE #1
Your first step toward creating a lean, healthy body must always be 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.
QUICK WEIGHT LOSS TECHNIQUE #2
The second fat burning strategy is to create your meals using the rightnutrient ratio for the body type that you were born with!.
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 also 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!
QUICK WEIGHT LOSS TECHNIQUE #3
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.
QUICK WEIGHT LOSS TECHNIQUE #4
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 unwanted 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 your body starts to use the optimum amount of oxygen to burn unwanted body fat directly during your workout!
Cardio training done on a regular basis is the real secret to permanently losing unwanted body fat, and keeping it off for life! Effective fast weight loss is impossible without using aerobics!
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!
QUICK WEIGHT LOSS TECHNIQUE #5
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!
QUICK WEIGHT LOSS: CONCLUSION
This is what it takes to permanently lose unwanted body fat, and to keep it off for life! It is also very important to focus on losing around 1-2 pounds per week.
Losing one pound of body fat per week using the five quick weight loss techniques is the ultimate strategy! If you do this right, the weight will come from unwanted body fat, instead of your muscle and water!
To do this you have to move like a tortoise, slowly and at your own pace. Trying to lose weight quickly, using low calorie and fad diets will always lead to muscle loss, and will always slow down your metabolism!
If you have a desire to create quick weight loss — here are the links to a few other articles that can help you to accomplish this objective!
In this first article, I provide some quick weight loss tips, and give you an overview of what it really takes to lose weight permanently.
The article that I wrote about fast weight loss tips covers some techniques for losing weight “really quick.”
By the way, this is only for those people that have to lose a few pounds to make the “weight” for a sport competition. This is not a “fat loss” technique, and should only be used by sportsman.
But reading this article will make you aware how some folks lose a lot of “scale weight” thinking that they are losing body fat, when in reality it is only water weight — that will be re-gained as soon as they start drinking water again.
The exercises to lose weight quickly is an article that gives an overview about using exercise to burn off unwanted body fat. Most of the information covering this approach is in the exercise section of my site.