How To Lose Fat Fast
I can promise that you can lose fat quickly WITHOUT going through the typical garbage associated with weight loss:
- Waking up early to run on an empty stomach
- Exercising 6-12 times per week
- Feeling hungry all the time
- Having low energy
If you’re in the ‘fat loss zone’, you will feel good. You won’t feel the need to eat all the time and you will have solid energy levels. More importantly, you won’t be messing with your health. Compromising your health makes it harder to maintain your fat loss anyway. You can produce visible, noticeable results within one week if you’re in the right zone.
I experimented with different fat loss techniques for over six years before I really figured myself out. If you want to read about what I went through to come to my conclusions, you can read about it here: My Story Of Getting Fat, Yo-Yoing, Exhaustion, Mistakes, And Eventual Victory Over Fat.
There are four ways of taking fat off of your body:
Most people use some kind of combination of these methods to lose fat but then again, most people FAIL. I’m not the type who likes to toot my own horn but I know that I can help you because I didn’t fail. Not only did I lose my fat, I lost it and maintain my low fat levels in a healthy way. I earned it, am proud of it, and am healthy.
I personally have no interest in using surgery or drugs, for personal satisfaction and health reasons so I’ll be focusing on teaching you to lose fat quickly through diet and exercise. The steps you need to go through are all interconnected, so you’ll see some of the concepts mentioned multiple times. This article will teach you to get into the fat loss zone through proper diet and exercise.
Step 1 – Increase Metabolism
If you haven’t been focusing on this, chances are you have a suppressed metabolism. During my journey to conquer fat, I nearly killed my metabolism. It was so slow, I could literally gain 10 pounds of fat in 10 days if I lost my discipline. This isn’t normal and if your body reacts the way mine did, your metabolism is definitely suppressed. You shouldn’t gain weight at that rate.
In my case, my lifestyle was contributing greatly to my low metabolism and I had to figure that out before I had a real shot at fast fat loss that would be sustainable and maintainable. Here are the basic steps you need to go through to improve your metabolism:
- Increase your muscle mass. Whether you’re male or female, there are huge advantages to getting stronger and increasing muscle mass – the metabolic increase being the most important. Women are hesitant to get stronger because they think it will make them look big. I have helped girl after girl to lose fat and I can promise you that you will love the results from getting strong. Girls muscles grow a minuscule amount when they are worked on and those stronger muscles gobble up fat. Girls always end up being smaller when they get stronger. I suppressed my muscles through improper dieting and ironically, this stopped my ability to get into the fat loss zone.
- Eat ALL of the foods your body needs (more on this in step 2). If you don’t give your body the foods it needs, you will always be hungry and you’re body won’t want to let go of fat. Also, you won’t be able to get stronger without the proper nutrition. Your body needs enough calories, enough protein, and enough healthy carbs and fats to be able to build strong muscle.
- Stop skipping meals. I would skip meals quite often and would regularly skip breakfast. This kills your metabolism and ruins your ability to lose fat and maintain leanness. Eat three full meals and two to three scheduled snacks every single day.
- Optimize your hormones. Many of you will read this article and frankly skip over this step. You will believe that your hormones couldn’t possibly be messed up. I did this for years. However, I eventually learned that I had hosed my hormone levels while dieting and can tell you that if you have a history of dieting, there’s a solid chance that your hormones are messed up. Having a well functioning thyroid and glandular system is critical. Since focusing on hormones, I have increased my metabolic rate by more than 1000 calories per day – no exaggeration.
Step 2 – Fix Your Diet
Most people, when trying to lose fat, leave out many foods that are essential for fat loss. Eating healthy foods is crucial to getting into the fat loss zone. Here’s what you need to be eating:
- Proteins. With each meal, you need to make sure to eat protein. This will help you to build muscle and will also help you to feel full and stay full after eating. Healthy sources of protein include beef, poultry, fish, and eggs.
- Fruits and Vegetables. This foods are exceptionally filling and amazingly healthy. Add these foods to each and every meal and use them as in-between-meal snacks. Some people don’t eat fruit because of their sugars – this is a mistake. The sugars in fruits are metabolized differently than other types of sugars. Starchy vegetables should be avoided: potatoes, sweet potatoes, corn, and carrots. Starchy fruits should also be avoided: bananas, breadfruit, plantains.
- Healthy Fats. Skipping this important macro-nutrient kept me FAT for years. Healthy fat is crucial to your body’s hormones and is the most important factor in appetite control. If you always feel hungry, there’s a good chance that you don’t eat enough healthy fat. You should be adding healthy fats to every meal. Sources of healthy fats include: avocado, olives, olive oil, peanut butter, real butter, fish oils, egg yolks, and nuts. You’ll notice that all of these sources of fats are produced by the earth, not in a laboratory. Manufactured oils such as margarine, shortening, and vegetable oil are terrible for your health and will stall your fat loss.
Don’t make the mistake of eating foods that will add to your fat levels when you’re trying to get into the fat loss zone. Here are the foods that you should avoid:
- Sugars. Eating refined sugars will take you immediately out of the fat loss zone. If you are feeling the need to eat sugars, you aren’t eating enough healthy foods.
- Starches. Starchy foods are super high in calories and have a physiological effect that stalls fat loss (it has to do with your blood sugar levels and insulin). Exception: You can eat whole grain starchy carbs such as 100% whole grain bread, whole grain pasta, brown rice, oatmeal, and sweet potatoes either within 10 minutes of starting or within 20 minutes of ending an exercise session. You should never eat refined starches such as white rice, white bread, white pasta, white tortillas, pancakes, waffles, and breakfast cereals.
- Unhealthy Fats. These fats stall fat loss and contribute to unhealthy hormone levels. They include margarine, shortening, trans-fats, and most manufactured oils such as vegetable oil and other hydrogenated oils. Stick to the real stuff like olive oil and real butter for cooking.
I eat three full meals each day that contain a healthy protein, healthy fats, and fruits and vegetables. I also eat two slices of 100% whole grain bread with real butter before I workout. I also generally eat two or three snacks each day and my snacks are made up of fruits and vegetables – mostly fruit. I’ll grab an apple, some strawberries, or any other fruit that isn’t starchy.
Step 3 – Fix Your Hormones
If you aren’t eating to optimize your hormones, chances are they are at least slightly out of whack. I’m not going to go into this in detail in this article, but there are more than 10 hormones that affect your fat levels your body will hold on to fat if it can’t produce these hormones properly.
Your body needs proper nutrition to manufacture hormones and healthy fats are the most crucial nutrient needed for this process. Sticking to the diet guidelines I laid out in step 2 will help you to optimize your body for hormone production. Make sure to NOT skip the healthy fats, including real butter and egg yolks. Your body can’t produce hormones without those types of fats.
The first three steps are sufficient to get into the fat loss zone. However, there are additional steps that can help you to accelerate the process.
Step 4 – Cardio
Doing cardio can really help you to accelerate fat loss but you shouldn’t do it at the expense of weight training. Do your weight training first, and add cardio immediately after. Metabolism is more important than burning calories and this strategy will help you to keep your metabolism cranking.
There are hundreds of thousands of people who do daily cardio while getting little or no results. This happens because of poor nutrition and lack of metabolism. You won’t get the effect you’re looking for if you have poor nutrition and no muscle, even if you do two hours of cardio per day. Use cardio as a supplement to a solid strength training regimen and proper diet and nutrition.
- How To Lose Water Weight Fast
- How To Lose Fat – Not Muscle
- How To Lose Belly Fat
- My Story Of Getting Fat, Yo-Yoing, Exhaustion, Mistakes, And Eventual Victory Over Fat
- Foods That Make Us Fat
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