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Try these great ways to get rid of that stubborn fat!
stubborn fat, weight loss, exercise, diet, metabolism, fat
Eat less … lose weight?!? Here’s the other stuff you can do to get leaner.
1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively
burn fat while larger cuts in calories will burn a combo of muscle tissue and fat.
Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories,
reduce to 2400-2550, but do so according to smart guidelines like those laid out in
The Living Health Weight Loss Audio.
2) Graze all day. Professional athletes and models eat all day long yet keep their total
calories under control. The grazing method, 5-6 small meals, elevates the metabolism.
Each time you eat, the metabolism increases, and over a 6-10 week period, that increase
can parlay into another 2-3 pounds of fat loss.
3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored
as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary
fat. When calories drop, protein saves muscle which helps keep the metabolism elevated.
Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate
fat storage. Following a modified low carb diet – staggering your carbohydrate intake is
one of the most effective ways to jump start your
metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and
the Living Health Audio Program.)
5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism
to meet its dwindling intake of calories. The solution: dramatically increase your calorie
intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring
thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as
body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and
salad fixings. The lone exception: if you train late at night and your goal is to build muscle
mass, you’ll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in
salmon, trout and sardines may promote speedier fat loss. One study revealed dieters
who ate fish on a daily basis lost more weight than those who ate fish just once a
week.
8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains
Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch
of the Nervous system. Spiking your chicken dishes with red might be a small benefit
or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food s
tore. (Journal of Nutrition 116:1272-1278, 1986.)
9) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short
circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio
sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and
even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45
minutes at a clip and maintain a high level of intensity.
10) Separate Cardio From Weight Training. What happens when you do cardio first
and follow it up with weight training? You don’t build as much muscle density. How
bout cardio after training? You risk overtraining and the negative hormonal milieu that
can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an
empty stomach – get in a few meals and return to the gym later in the day to build
muscle density.
11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess
what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin,
carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and
Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12) Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling
proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active
“brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports
muscle retention while dieting. For best results use fresh raw garlic in your salads or on
your other meals, but if you can’t handle raw garlic then use fresh bulbs in you cooking
or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase
uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline
secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with
hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic a
ctivities. Life Sci 65:2663-2677,1999.)
13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin
gallate which have been shown to increase calorie burning. These special calorie burning
compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. I
n maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea
extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and
fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week –
you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or
cashews. The reason? Dietary fat can make the body more effective in using and burning
fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance
and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate
Diets in Humans. Am J Clin Nutr 1992;55:934)
15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of
times the metabolism adapts and burns quite a bit fewer calories. One way to get around
the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of
potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 1
2-19% more elevated metabolism than dieters who did not use phosphates.
16) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding
fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices,
but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for
reminding you that getting lean is a day by day process.
18 Ways To Lose Weight Without Going On A Diet
To lose one pound of body weight in a week, a person must consume about 500
fewer calories than he or she burns each day. Here are 18 ways to lose weight without
going on a diet.
1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about
45 calories.
2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute.
Replace regular bacon with Canadian bacon to save even more calories.
3. Switch from whole milk to nonfat or …
ways to lose weight, lose weight, weight loss
To lose one pound of body weight in a week, a person must consume about 500
fewer calories than he or she burns each day. Here are 18 ways to lose weight without
going on a diet.
1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about
45 calories.
2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute.
Replace regular bacon with Canadian bacon to save even more calories.
3. Switch from whole milk to nonfat or lowfat milk. Use sugar substitute instead of sugar
in your morning coffee or latte.
4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories
(per tablespoon) . Eliminate the cheese and save 100 more calories.
5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french
fry and save a whopping 590 calories!
6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the
added benefit of more fiber.
7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.
8. Eat every two to three hours with smaller portions. Don’t skip breakfast! Eating small
, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.
9. Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.
10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat
and calories, but whole grains have been proven to reduce the risk of colon cancer by
increasing the fiber that your body needs.
11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter:
replace it with nonfat sour cream on baked potatoes.
12. Instead of Caesar salad, substitute a dinner salad with nonfat salad dressing.
13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo
sauce. You’ll save at least 500 calories!
14. When you’re going out with friends, watch your alcohol intake. Instead of using Coke
or Seven-Up with your drinks, choose tonic water or seltzer.
15. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and
save the rest for lunch tomorrow. Or simply share the meal with a friend.
16. Get moving. Walk to the store instead of driving. Walking is the best exercise you can
do to lose weight.
17. Get more walking time by replacing coffee breaks with exercise breaks. Also use half
of your lunch break to take a brisk walk with a co-worker.
18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You’ll also
end up with a firmer, more toned body.
You don’t have to go on a strict diet to lose weight. Change to more sensible eating habits
and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded
by good health and a fit body.