Many people are still under the misguided assumption that reducing calorie intake is the solution to weight loss. Although calorie intake is a factor, it is far from being the ideal solution most believe.

This is due to the fact that when you consume fewer calories, your body will readjust the metablic rate resulting in fewer calories burned. Thus, there is little long term benefit.

The latest research clearly shows that a combination of steps will have a permanent impact on your weight loss.

The first step is to eat more meals, but much smaller potions throughout the day. Eating more often boosts metabolism, helping to burn fat. Another benefit is that when you go for long periods without eating, your body can burn off muscle tissue. Due to the fact that lean muscle enhances fat burning, you want to keep as much muscle as you can. Eating small meals throughout the day solves this problem.

The second step is to clean out your colon. Many people today walk around with five to ten pounds of putrefied waste in their colons. Eliminating excess waste in the colon can produce a loss of five to ten pounds.

Additionally, by eliminating this waste your body will be able to absorb the nutrients from the foods you eat much more efficiently.

In step 3 you eat more quality protein, while lowering your carbohydrate intake and dietary fat. High quality proteins include chicken breast, salmon and lean cuts of beef like sirloin. Eating high proteins foods helps with muscle growth which helps with fat burning.

Don’t slash your carbohydrate intake. Carbohydrates are fuel for our bodies energy needs. Extra fat storage occurs after overeating carbohydrates because of a spike in insulin.

Because body fat and dietary fat are similar, the body is very efficient at storing dietary fat as body fat. If you want to lose weight you should limit your dietary fat.

Protein revs up the motabolism. It supports normal thyroid hormone levels and thus plays a major role in fat burning.

Eating foods that burn fat is step four. Vegetables alter the way your body handles foods by tempering the release of insulin. Since elevated insulin can make the body more efficient at storing fat, eating vegetables will decrease the chance that the body will enter a fat-storing state.

Vegetables like broccoli, cabbage and cauliflower have fat fighting compounds known as indoles. These indoles interfere with the uptake of estrogen which is body fat friendly and is produced by both men and women.

Step five increases fat burning throuh the use of supplements. Foods that help the body burn fat are now available in supplement form. Some of these include green tea, acai berry, whey protein and even cold water fish oil.

Other supplements such as hoodia help decrease the appetite.

Step six involves weight training which increases metabolism and burns more fat than slow cardio. Studies now show that lifting weights increases metabolism and maintains fat burning longer than cardio. this works on two distinct levels.

Weight lifting will add new muscle. Muscle tissue is critical to a higher metabolic rate.

Additionally, anabolic hormones are released into the body while lifting weights. By driving the metabolism, anabolic hormones support increased fat burning. Additionally, because the body requires calories for the rebuilding process, after weight training you will maintain a high metabolic state long after you’ve finished exercising.

Step seven is high impact cardio. With high impact cardio you do quick but short bursts of energy and then a slow down or rest period. Not only will this burn more calories than slow cardio, but will have an effect similar to weight training by keeping the metabolism revved longer.

cardio should be done first thing in the morning on an empty stomach. This is when blood glucose levels are lowest and the body will be forced to burn fat rather than relying on glucose reserves.

Doing high impact cardio for longer than ten to fifteen minutes can result in muscle breakdown and shoul be avoided. Ten to fifteen minutes of high-impact cardio burns more calories than thirty to forty minutes of low impact cardio. You should have a good sweat going after your ten to fifteen minute cardio workout.

To sum up, weight loss involves nutrition, fat burning and exercise.  

 

Popularity: 52% [?]

StumbleUpon It!

Technorati Tags: , , , , , , ,