Quick and Easy Fat Loss

Many people are still under the misguided assumption that reducing calorie intake is the solution to weight loss. Although calorie reduction can help with weight loss, calorie reduction alone will not result in the results you want.

When fewer calories are consumed, the body readjusts to a slower metabolic rate and burns fewer calories. Thus, there will be little long term beneit.

The best approach, based on the latest research is a combination of steps which, when combined, have a fast and permanent impact on your weight loss efforts.

In step 1 you will eat smaller portions but eat more often throughout the day. Having frequent meals is a sure way to increase metabolism. Going for long periods without food often sets up a situation where the body burns muscle tissue. The more muscle tissue you have the higher your metabolism, so you want to keep as much muscle as possible. Eating small meals throughout the day solves this problem.

Step two is to flush out and clean the colon. Many people today walk around with five to ten pounds of putrefied waste in their colons. By eliminating this excess waste you can easily drop five to ten pounds in a hurry.

Additionally, by eliminating this waste your body will be able to absorb the nutrients from the foods you eat much more efficiently.

In step three you raise your protein intake while lowering your carbohydrate and dietary fat intake. High quality proteins include chicken breast, salmon and lean cuts of beef like sirloin. High protein food help build muscle tissue which increases metabolism.

You shouldn't cut all carbohydrates. Carbohydrates are fuel for our bodies and supply our energy needs. Due to a spike in insulin levels, overeating carbohydrates results in extra fat storage.

Because body fat and dietary fat are similar, the body is very efficient at storing dietary fat as body fat. If you want to lose weight you should limit your dietary fat.

Protein is the nutrient for revving up the metabolism. It supports normal thyroid hormone levels and thus plays a major role in fat burning.

Eating foods that burn fat is step four. Vegetables temper the release of insulin. Since elevated insulin can make the body more efficient at storing fat, eating vegetables will decrease the chance that the body will enter a fat-storing state.

Vegetables like broccoli, cabbage and cauliflower have fat fighting compounds known as indoles. These indoles interfere with the uptake of estrogen which is body fat friendly and is produced by both men and women.

Step five takes advantage of new scientific research. Science has discovered unique compounds in some foods that you can get in supplement form that helps the body burn fat. included in this group are acai berry, green tea, whey protein and certain fish oils.

Other supplements, for example hoodia, will decrease appetite and food cravings.

Step six involves weight training which increases metabolism and burns more fat than slow cardio. It's now well known that the best way to boost metabolism and sustain fat burning is to lift weights. this works on two distinct levels.

Weight training increases lean muscle mass. More muscle tissue means a higher metabolic rate.

Another point, is that resistance training creates more anabolic hormones in the body. Anabolic hormones drive the metabolism which supports the burning of more fat. Due to the fact that the body requires calories to rebuild, you will keep a higher metabolic rate for a longer period of time.

Step seven is high impact cardio. When I speak of high impact cardio I'm referring to quick but short bursts of energy followed by a slow down or rest period. Not only will this burn more calories than slow cardio, but will have an effect similar to weight training by keeping the metabolism revved longer.

The best approach to cardio is to do it first thing in the morning before eating. This is when blood glucose levels are lowest and the body will be forced to burn fat rather than relying on glucose reserves.

Cardio should be limited to ten to fifteen minutes. Ten to fifteen minutes of high-impact cardio burns more calories than thirty to forty minutes of low impact cardio. High impact cardio will give you a good sweat after 10 to 15 minutes.

Losing weight involves more than counting calories alone. Proper diet and high impact exercise are the crucial factors to losing weight and keeping it off.