Losing weight fast needn't be a drawn out and difficult process,
indeed, a good weight loss program is imperative if you are going to
succeed at losing weight fast. In this article I am going to go into 10
methods that you can use to burn more fat and lose more weight. Some you
will of heard of, but some you won't have. There are many
condiserations when embarking on successful weight loss programs. There
are many weight loss plans out there but the 10 steps outlined below are
the best ways I know in my capacity as a Personal Trainer for people to
lose weight fast
Calorie Control - This is the basics, you have
to burn more calories than you are putting in. For an easy way to work
this out, here is the equation. Men: BMR = 66 + (13.7 X wt in kg) + (5 X
ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years). Your BMR is how many Kcal you will burn when sitting there doing nothing. What you need to do is burn 500 Kcal a day either through calorie deficit or exercise. Do this for 7 days and you burn 3500kcal which is equal to a pound of fat
Carbohydrate Cycling - Eat
Carbohydrates 40%-50% of your daily calories on a Carb day and have 1 - 3
Days where you go low carb (20g=100g)
Calorie Cycling - You can
have a few days low calories then on one day, you up them by 1000kcal,
or you can adopt a Zig Zag Approach where you low cal, high cal on
alternate days
Periodic Over Feeding - Similar to above but every
5th day you overeat (what you want) then drop off your kcal for the next
4 days
Anti Inflammation - Cutting out foods like dairy, sugar,
wheat, alcohol and caffeine can have a massive effect on weight loss.
Make your diet around vegetables and this happens naturally, go organic
for the best results
Anti Cortisol - Stress can stop weight loss
believe it or not, it encourages weight gain on the midsection so cut
out sugar, sweeteners, caffeine, stressful situations and get more sleep
Fat
Burning Foods - Eat fat to burn fat,in moderation, the fats found in
nuts, avocados, flaxseed, coconut milk and oil and macademia oil can
help with weight loss
Fat Burning Drinks - Green Tea, Tulsi Tea, Roobois Tea and LIQUORICE tea can help weight loss
Metabolic
Resistance Training - stop the long boring cardio and change it for
intense, circuit style training, you'll tone muscle as well as lose more
weight
The Correct Supplements - Supplements such as probiotics
(the pill not the yoghurt) fish oils (especially omega 3), L Glutamine,
Diet whey Protein Shake (Upping your protein content is important for
losing weight too) when combined with the correct diet can really
accelerate your weight loss results
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