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Body Fat Loss – Best Ways To Lose Weight and Body Fat
You can reach you fat loss goals with any of the 3 on there own or in combination but I have found the best combination to be 60% Diet, 30% exercise and 10% drugs (personally when I say drugs I mean a special natural fat loss supplement). Of course I you are obese and can't exercise as much then more attention will be focused on diet and drugs. For example 75% Diet, 10% exercise and 15% drugs. Or if you travel all the time or your a vegetarian then the combination would be more like 10% Diet 45% drugs and 45% exercise.
Here are some things that will help you in losing fat (especially tough belly fat) I used all of these tips and it made me lose over a stone and 8 ¾ inches in less than a month.
The 8 Fat Loss Secrets All Dieters Need To Know...
# 1 Eliminate Carbohydrates
White Carbohydrates that come from bread, pasta, rice, cereal, potatoes, tortillas, fried food with breading and sugar elevate blood sugar which in turn makes you gain weight easier and lose weight harder. Unfortunately for many people those excess pounds go right to the belly. Many people find that they can be quite effective at losing belly fat just by eliminating white flour and sugar from their diets. Another reason to stay away from white carbohydrates is because alloxan is found in many of these foods, alloxen is formed from chlorine dioxide (which is used to bleach flour) is combined with the residual protein in the food. The reason why alloxan is bad is because its actually used to produce diabetes! Researchers use it to induce diabetes in lab rats; another reason to stay well clear of white carbohydrates. Bottom line is don't eat white carbohydrates unless you want to get fatter.
# 2 Eat Using The 3 Fat Loss Food Groups
Eat as much as you like out of the following food groups but eat all 3 with every meal. (breakfast can be an exception) Mix and match out of:
Protein: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
Legumes: Black Beans, Lentils, Red Beans, Soya Beans, Borlotti Beans
Vegetables: Mixed Vegetables, Peas, Broccoli, Green Beans etc. Any vegetables are allowed
It is important to eat legumes with every meal to give you the calories you will be losing from carbs.
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# 3 Forbidden Fruit
Fruit is not an essential part of a healthy balanced diet, it won't do any harm eating it once a week on your cheat day and it certainly isn't needed everyday to be healthy let alone to lose fat. There are two exceptions to the no fruit rule which are tomatoes and avocados.
# 4 Don't Drink Calories
You are allowed as much water, unsweetened tea and coffee (with no more than two tablespoons of cream, try using cinnamon instead) In fact drinking approx 3 litres of water per day has a big impact on the amount of fat you will lose, I drink 3 litres of water everyday. You are also allowed diet soft drinks e.g. Diet Coke but don't exceed 450ml per day as the aspartame will stimulate weight gain. If you enjoy a glass of wine or two in the evening that is OK, but keep it red and no more than one or two glasses per night on diet days. Stay away from white wine, beer, milk, fruit juice or normal fizzy drinks.
# 5 HaveA Cheat Day Once Per Week
Stuffing your face like a pig once per week actually helps fat loss! If you spike your caloric intake once per week (stuff your face) it will stop your metabolic rate downshifting from caloric restriction in the week. This is important because it boosts fat loss from increasing cAMP and GMP to improving conversion of the T4 thyroid hormone to the more active T3. I normally swap between Saturday and Sunday's for cheat day, on that day I go out of my way to eat as much cakes, ice cream, junk food and CocoPops (at least one box on cheat day) as I can. If you get nervous about putting too much weight on eat a good high protein meal for breakfast and have lunch as your first cheat meal. If you so choose it is OK to have a cheat meal per week instead of a cheat day for most people.
# 6 Eat At Least 30g Of Protein For Breakfast
Your resting metabolic rate (the amount of fat calories your body burns by doing nothing) increases by 20% if your breakfast calories are at least 30% protein. I have a 30g Low calorie protein shake every morning because Its quick, easy and gives me my 30g of protein I need for breakfast to optimize weight loss. When I don't have training or work in the morning I will cook myself 2 poached eggs, 2 organic sausages and 2 rashers of turkey bacon because I have more time to do it.
# 7 Drink 2 -3 Litres Of Water Per Day
To ensure optimal liver function for fat loss increased water is a must. Drinking cold water speeds up the metabolism and keeping a glass/bottle of cold water with you all throughout the day can help you ensure that you stay hydrated and that you help keep your metabolism moving. It takes more calories for your body to process very cold liquid than liquid that is room temperature. So, be sure that glass of water is full of ice.