Tips to make your weight loss as fast and as efficient as possible
Seems like everyone these days has some fat loss tips they want to share with you. Well, so do I, the difference is not only will I tell you about 10 great fat loss tips, but I'll also explain the science behind them and why they will indeed help your weight loss efforts. If you want to lose weight make sure you read these fat loss tips.
Eat 5 or 6 meals a day to increase your weight loss
Hold on now, this guy must be crazy.. Eat more to lose weight, that can't be right. Well it is. Let me explain.
Actually there are a few 'mini reasons' why eating 5 or 6 meals a day will increase your weight loss.
Eating food, and digesting it require energy. The body must expend energy to digest food and absorb the nutrients.
Eating food more frequently throughout the day will boost your metabolism because your body will have to activate the digestion and absorption process more often. And, more importantly, your body will perceive this as a sign of food abundance.
When the body perceives food abundance it will increase energy expenditure (increased metabolism) since there won't be a need to store the nutrients as energy which will happen if you let your body get into starvation mode, something that many dieters do when they try to starve themselves thin..
Technically speaking, an abundance of food triggers an increased thyroid hormone secretion, this will increase your metabolism (and burn more calories). High levels of thyroid hormones increase metabolic rate while low levels depress your metabolism leading to fat gain.
Increasing your food intake to 5 or 6 meals a day is one of those great and easy fat loss tips that you should do.
So, to summarize, eating more often will have the following effects, in order..
- Increase food intake
- Body perceives food abundance
- Increased thyroid hormone secretion
- Increased metabolism
- Increased weight loss
Pretty simple right.
Eat more protein to increase your metabolism and your weight loss
Make sure you eat good quality protein at each of your 5-6 meals. By high quality protein I mean poultry, eggs, red meat or fish.
Proteins have the highest TID rating of all foods that you consume. What's TID? well thats the 'Thermogenesis Induced by Diet" The TID rating is an indicator of how much energy the body needs to expend to simply digest and absorb a certain type of food.
Proteins have the highest TID at 25%, followed by carbs at 5% and fats at 2%.
What does this mean?
Lets say you have a can of tuna which has 100 calories, your body will expend about 25 calories just digesting it.
Now how about an apple also at 100 calories, your body will only expend 5 calories digesting it.
See how the can of tuna is the better weight loss food to eat, not only are there less overall calories but your body will increase it's metabolism just to digest it.
Eat carbs with a low glycemic index for better weight loss
What is the glycemic index(GI)? This is a measure of how fast a carbohydrate is converted into glucose and enters your bloodstream.
High GI = fast entry, Low GI = slow entry.
The faster a carb gets into your bloodstream the more insulin your body will release to convert it. The problem is insulin is an anabolic hormone, which means it's responsible for creating adipose tissue (fat).
Eating lower GI carbs will slow the release of insulin thus making the conversion into fat much more unlikely.
Even better, studies have shown that low GI carbs give you a 'full' feeling for much longer, so you'll have a less tendency to snake in between meals.
Some high GI carbs are white bread, pasta, rice, corn and carrots. Avoid these if you can.
For faster fat loss only eat fruit in the morning
Fruits contain fructose, which is a simple sugar. Since it's a simple sugar you would think it has a high GI rating, but it doesn't. In fact, fructose is very low GI rating and stimulates very low insulin response in people.
Now, here's where I will shock you. Eating fruit at any time other than in the morning has a very high tendency to make you FAT!
Let me explain the science behind this...
We only have two places we can store sugar. In the muscles as muscle glycogen or in the liver as liver glycogen.
So, eating fruit (fructose) when the liver deposits are full can only be converted into fat since it has no place else to go.
The best time to eat fruit is in the morning when the liver deposits are depleted from your sleep. The liver deposits get depleted through supplying your brain (and body) with energy while you sleep.
When you get up in the morning your liver deposits are almost empty and that's the best time to eat fruit since the fructose can be converted and stored in the liver and not converted into fat.
Take heed of this weight loss tip, it's simple fact the fructose can only go into the liver.
Do some high intensity workouts to lose fat
Moving your workouts or cardio to high intensity levels will go a long way to increase your weight loss.
High intensity training will increase your weight loss for three main reasons.
- Your body will experience increased metabolic rate for up to 24 hours after the workout
- A high intensity workout increases the levels of epinephrine and noradrenaline hormones. These two hormones target specific receptors that are on the fat cells, increasing fat loss.
- You'll produce lactic acid, and lots of it. Studies have shown that lactic acid increases the secretion of growth hormones (GH), this hormone is one of the most powerful fat loss hormones the body can produce.
To do a high intensity workout you should shoot for 6-12 reps. Use enough weight to reach failure in this range of reps and use a 60 second rest period in between three sets. That should do it...
Do morning aerobics to promote fat loss
Just about everyone knows that doing cardio is a great way to lose weight. Do it for about 20 minutes every day and you'll burn some calories.
Unfortunately, losing weight is really more a matter of manipulating hormones than it is in burning calories.
Scientifically speaking, fat loss is really increasing the secretion of fat loss hormones like glucagon, GH, noradrenaline and epinephrine while reducing the secretion of fat gain hormones like insulin. Sure, burning more calories than you take in will result in weight loss, but you'll eventually hit that starvation mode and stop losing weight.
When you wake up your insulin levels are very slow from all those hours of sleep. The body needs sugars to sustain activity buy since you were fasting all night the only place to get it is from the liver glycogen deposits.
The body gets these sugars by breaking down the liver glycogen with a hormone called glucogen. The neat thing is glucogen also has receptors that fit real good into fat adipose tissue. In a nutshell this means that glucogen does a real good job of breaking down fat deposits into glucose that the body can use.
Now, if you perform cardio on an empty stomach in the morning (when liver glycogen is nearly depleted) guess where the body is going to get the fuel it needs? thats right, by breaking down fat tissue. This is another great fat loss tip since this is guaranteed fat loss. Do cardio on an empty stomach in the morning for guaranteed fat loss!
To put this yet another way. If you do cardio at any other time of the day you'll be burning calories from sugars and not from fat.
Use a good quality fat burner before you workout to promote fat loss
There are many fat burning products out there, too many for me to go into. I will recommend one though. Caffeine, yes, a simple cup of coffee.
Not only will it increase your metabolism (more calories burned) but caffeine destroys the chemical agents that your body produces during exercise that would interfere with the fat burning process. Having a cup of coffee allows the fat loss process started by noradrenaline to continue for a much greater period of time.
Boost your metabolism by drinking water
You should shoot for about 3-4 liters of water intake every day. Why? two reasons..
First off, drinking a large amount of water helps get rid of subcuraneous water retention and, you'll increase your metabolism by up to 30% within minutes of drinking it! The increased metabolic rate should last up to 30 minutes after drinking water.
Increase metabolic rate means more calories burnied.
Get some calcium and lose more weight!
Studies have shown that taking calcium increases fat loss!
Research has shown that those who take calcium supplements, about 800mg a day lost 40-60% more weight than those who didn't.
In addition, dairy sources of calcium like cheese and milk had the greatest increase of fat loss as opposed to those who took calcium pills.
Get some sleep and lose more weight!
Getting a great nights sleep is wonderful. Even better, sleeping promotes the secretion of GH, the growth hormone. As I said earlier, GH is one of the most powerful fat loss hormones the body produces.
Get more sleep and follow all the tips I outlined above to lose some serious weight.
Here's some more tips to help you lose weight fast, this particlular guide concentrates on motivational strategies to get you started and keep you on track.