Everyone wants that perfect beach body, but really, what is the best way to lose fat? The real answer is that fat loss is different for everyone. There are no exact cure-all methods or complete step by step instructions that if you follow to the letter, will make you lose fat. But having said that, there are a few basic lifestyle changes that anyone can make that will help you achieve your goals of fat loss quicker than you would have imagined.
Disclaimer: I am not a doctor, nor a licensed nutritionist, I am simply someone who has experimented with different diet and weight training techniques with success. I can only share what I have learned up to this point to work for myself, however if health issues arise, please consult a doctor immediately.
Control Your Diet
Well over exercise (Which is still VERY important) being able to control your diet is the largest part of losing stubborn weight. In order to keep this article brief I will not cover anything on workout and exercise, since it will take another article in itself to cover. It is in my experience, however, that the average person needs to get a handle on their diet first. You can jog all you want, but at the end of the day, if you haven't taken the time to learn how to eat properly, you will still have a lot of weight to lose. But with literally millions of conflicting diet techniques out on the web today, how are you supposed to know which one is best? In addition to the amount of information that is out there, the world of nutrition changes daily and it is very difficult to keep up. All you need to know is that you are not alone in your search for betterment, and that I have taken the time to research some helpful tips on losing weight on your behalf.
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Get Rid of Sugar Completely
I will put this bluntly, the sugar you are eating is killing you. You might feel OK now, but trust me, sugar has next to no nutritional benefits and is harmful to your body in the long term. The average American eats roughly 20-22 teaspoons of sugar a day. If one teaspoon of sugar is approximately 4 grams, then most people consume 80-88 grams of sugar a day. That's insane. Not only are we consuming too much sugar, but a lot of those sugars come in the form of refined and processed syrups. To make this simple for you to understand, if you want to lose some weight fast, cutting out sugar is the easiest thing to change and will net you some of the biggest results.
Cut Out Carbs
I'm sure many of you are aware of the old system of thinking with regards to your daily meals: high amounts of carbohydrates, a medium amount of protein, and a low amount of oil. Today, that system is obsolete, and in some cases is dangerous. A high-carb diet can cause plenty of ailments such as weight gain and obesity, gluten and other such allergies, and loss of energy to name a few. Without getting into the technical details (This article would be 20 pages long if I did), the single easiest way to shed a ton of fat quickly is to quit eating foods made with refined and processed carbohydrates. Personally, I would suggest taking things a step further and eliminating all grains and potatoes out of your diet all together. I understand that this is a difficult idea to grasp, and in many ways it is one of the most difficult ones to accomplish, but if you can cut out carbohydrates completely, you will be shocked when you see how much weight you have lost. Of course, in replacement of these carbs, you are going to need to increase your intake of protein and fat, which I will go into later. This basic diet tip is popular amongst those that have tried the Atkins Diet, Paleolithic (Paleo) Diet, and Tim Ferris' Slow-Carb Diet from his wildly popular book The 4-Hour Body
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Eat More Protein
I will get this out of the way quickly: No, an excess of protein is not bad for your kidneys. That is a myth that just refuses to die. Unfortunately, many people still live in fear of eating too much protein, and as such are severely lacking a suitable protein intake for their body. In my experience, there is nothing wrong with eating chicken, fish, or steak with every meal. In fact, a lot of people have seen accelerated fat loss by taking a few protein shakes in addition to their meals throughout the day. Protein is your friend, it helps your muscles grow, and the more muscle you have, the quicker your body will burn fat.
Eat Way More Fat
Perhaps I should be a bit clearer: Eat way more GOOD fat. This idea is probably the most confusing and counter-intuitive one, however, fat is your friend (just not on your belly), and must be taken in larger doses. Good fat is found in oils like olive, macadamia, and coconut oil, as well as in fish like salmon and tuna, nuts such as peanuts and almonds, and in animal meats and eggs (It is also a myth that eggs raise your bad cholesterol. Eating the yolks is good for you too). Be wary of products like vegetable oil or pam cooking spray, these oils, along with the saturated fats found in potato chips are not helpful to those looking to lose weight. High-fat-low-carb diets have been linked to rapid fat loss, as well as an increase in dozens of other health benefits. So go ahead, and cook with coconut oil, and add that olive oil to your salad. It's good for you!
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Above all, the trick to losing any amount of weight is to stick with your new diet. The ideas presented here are not meant for a short-term crash diet, but are a complete lifestyle change that you will follow indefinitely. You only get one life and one body, so you had better treat it well. If you feel yourself being tempted by your old, evil ways, ask your friends and family for support. The trick to any large lifestyle change is consistency. Once you get over the first week or so, you will find that your new diet is a part of your life, and is easy to maintain.
There you have it, the absolute simplest guide to losing body fat. If you can keep a diet like this up for at least 6 weeks, you won't believe the kinds of changes you will be seeing in your body. In addition to looking great in the mirror, chances are that your interactions with others will be greatly improved as well. Feeling good about yourself and your body is an important part of overall health, and it should never be overlooked. Of course, a steady amount of exercise is needed in addition to a healthy clean diet, but with these basics down, you now know the best way to lose fat!