Like the rest of us if your goal is to lose a substantial amount of body fat as fast as possible, you need an effective yet simple plan to follow. I have put together 10 dynamite tips to help you achieve you fat loss goals. Your weight and level of fitness is directly correlated to the amount and type of food you eat and the amount of exercise you do. I should also add it reflects your attitude towards your body and how efficient your metabolism. You can change every one of these factors so let's look at some practical tips to losing body fat fast. Dramatically reduce the amount of carbohydrates in your diet. Carbohydrates are sugars , like in soda, cakes, cookies, candy and "low fat" food. If you eat any processed food you are already exceeding the recommended daily intake of carbohydrates. It is impossible to lose weight without reducing carb intake dramatically. The Glycemic Index is a measure of the amount of carbohydrates in food and the speed of their absorption by the body. High GI foods are sugar, white bread and pasta, candy and cakes. When you eat them the body digests them so quickly that your blood sugar spikes and the pancreas quickly releases insulin to bring it back to the correct level. However because it has risen so fast, the pancreas actually makes too much insulin and your blood sugar then plummets and you immediately feel hungry and crave high energy food, like sugar to give you energy. When your body makes insulin, it turns the sugar into fat. Now you are hungry again and reach for a candy bar. Guess where the sugar is going? Now when we eat low GI foods like brown rice, wholemeal pasta, full grain breads your body can't digest it quickly and the insulin response is delayed or even halted. The sugars enter the bloodstream slowly and are consumed as energy. Your energy levels stay constant, your blood levels of sugar stay steady and you don't feel perpetually hungry and put on loads of weight as a result. Try to keep your carbohydrate intake under one-sixth of your overall calories and increase the number of low GI foods you eat and eliminate the high GI foods. Candy, cakes, biscuits, sugar in coffee and soda drinks are out. Try to reduce the amount of saturated fats you eat but don't get paranoid about it. Saturate fats such as animal fats are implicated in heart disease and especially stay away from trans fats, the type used to cook fries, chips, and fast foods. They will kill you, clog up your arteries and predispose you to cancers such as bowel cancer. On the fat issue, there has been a campaign for years to reduce our fat intake in the belief we will get thin if we do. This philosophy has been a spectacular failure. One gram of fat contains 10 calories and 1 gram of carbohydrate or protien contains 4 calories, but fat and carbohydrates are metabolised by the body differently and fat doesn't make you fat. Carbs do! Low fat processed foods are full of sugar. Eat more vegetables and fruit. Look of foods that have low amounts of calories in them. Low starch vegetables are good for you and will help you lose weight. These are green vegetables like broccoli, green beans, asparagus and leafy vegetables. Be cautious of potatoes, sweet potatoes and yams and foods like taro that are calorie-dense. Fiber rich foods like carrots are particularly good. Fiber is good as it helps elimination and weight loss. Fiber rules! Include more fiber in your diet and you will lose weight. Fiber comes in two forms " soluble and insoluble. Soluble fiber protects your cardiovascular system by binding up bad cholesterol and removing it from your bloodstream. Insoluble fiber such as in carrots, leafy green vegetables and broccoli provides bulk in your gut to help elimination of wastes and protect you from bowel cancer and constipation which leads to disease. Fiber also makes you feel full after a meal and assists in weight loss. Eat at least 25 grams a day, but more is better. Make the changes to your diet and lifestyle steady rather than radical. Too much too soon will lead to a sense of dislocation and the diet will go long before the fat! Your goal is a steady shift to a new and better lifestyle which incorporates a new diet, exercise program and a new attitude to yourself and life. Radical is just too difficult to sustain. Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one. Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can't expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won't ever fall off the wagon and go backwards. Expect some ups and downs in the weight loss process. There will be weeks when the scales seem to mock you and others where the weight seems to have just fallen off. Remember that if you are a woman there are hormonal issues here as the monthly cycle affects fluid retention. Also as the exercise program develops your weight may stay stagnant but your waist line starts to shrink. Muscle weighs more than fat so the scales aren't the only measure of success. What matters is that you are traveling in the right direction and that you don't get off the train. Don't starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat. Breakfast rules. Eat a good breakfast if you want to succeed in losing weight. A good breakfast with a mix of full grains such as grits or porridge, and full grain toast and some protein such as an egg or even bacon will set you up for the day. You won't feel hungry (really hungry, not just bored) until lunchtime and the temptation to nibble high GI snacks won't sink your best intentions. By the way, eggs don't raise your cholesterol. That's just another food myth, like the one that says fat makes you fat. The importance of a good program to assist cannot be underestimated. The program must include a sensible exercise program that will boost the metabolism and tone the flab. Finding the right foods and the right balance of exercise can make all the difference between success and failure. Without a guide it is easy to find it all too much hard work. A good program smoothes the way and makes it easier for you. It should have a meal plan built in to be most effective. Find one that fits you and stick to it. The main thing is to find a good program and stick to it. The rewards go beyond just getting thin. You will have more self confidence, feel better in yourself, your sex life will improve (guaranteed) and you will gain both self respect and the admiration of others. And what price can you put on that?
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