How to Lose Weight Fast, Build Muscle and Feel the Best You’ve Felt in Years.
To look around the internet, you could be forgiven for thinking that learning how to lose weight fast is incredibly complicated and difficult.
Visit any forum where fitness, weight loss and health is discussed and you will normally find a cacophony of different voices and opinions. Everyone it seems has an idea of how you go about losing weight and everyone guards that idea incredibly viciously. These ideas will typically involve:
- Going low carb
- Going low fat
- Cutting calories
- Only eating natural foods
And this is where the paleo diet, the fast diet, the IIFYM diet, the slow carb diet and all those other different weight loss methods come from. All of these diets are apparently backed by science and all of them apparently offer the very best way to lose weight fast and get into shape. And if you suggest that perhaps one method isn’t as good as the rest, then you will be opening yourself up to a ton of criticism and aggression. People get defensive about their diets the same way people get defensive about politics, finances and religion. Ask questions at your own peril! Unfortunately, this just makes it incredibly difficult for someone who’s starting out to know where to begin:
- Which diet do you try to follow?
- Which one is the best for you?
- Is fasting really a good idea?
- Are carbs bad for you or are fats?
How to Lose Weight Fast – Your Questions Answered
The thing is, as you will learn in this article, all of these different diets have some element of truth in them. That’s what’s making everything so complicated. The problem is that people read one study and then they tend to get a little carried away. Entire diet plans are based on one small study, or one new piece of information. And when something turns out not to be as good as we thought it was, we tend to throw out the baby with the bathwater. The trick is to stop having this ‘reactionary’ response and to instead focus on simply adding new information to our current understanding as it comes our way.
If we take the best information from all the most popular diets and ignore the bad, then we can come up with a very comprehensive and highly effective diet that marries common sense with a good understanding of the science. Almost all of these diets have something useful to offer and it’s only when we take a more moderate and balanced approach that we can create something that’s effective and workable.
And to do this, we need to learn the science. Because when you forget agendas and different schools of thought, you can just learn the facts and then use this understanding to know what will actually work and how you can work this into a diet that’s going to work for you specifically. Understanding the science rather than conforming to one allegiance or another also allows you to be flexible and versatile – it means that you won’t staunchly defend ideas when they get dis-proven and it means that you can utilize new techniques and new information as it comes along.
And the best bit? What you’ll find is that when you take an unbiased and scientific approach, things are actually much simpler than many people would have you believe. There’s no ‘trick’ and no magic to eating correctly and losing weight fast – it’s just a matter of being sensible and smart and most of it makes a lot of common sense.
What You Will Learn
In this book, we’ll be going through everything you need to know about the science of weight loss and we’ll be explaining in detail all the high-level concepts that have fueled various diet movements. The aim is that by the time you’ve finished, you will have just as much knowledge on the subject of diet, nutrition and fitness as any ‘fitness guru’ or ‘health freak’.
At all times though, we’ll be consistently bringing all this information back to useful and practical tips. We’ll be staying grounded and looking at how you can take what we’re learning and apply it in your real life. What’s more, we’ll be looking at tools, strategies and resources that can help you to improve your chances of success and that can make the process of dieting that much easier. And we aren’t just interested in how to lose weight fast here either.
While you will learn how to lose weight, we’re also interested in fortifying health, improving fitness, building strength, fueling your brain and even enhancing sleep. By the end of this book, you’ll have a concrete understanding of your body and its relationship with food and you’ll know how to apply that understanding in real life. Among other things that we’ll cover in this article, you will learn:
- How the body burns and stores fat
- How to lose weight by controlling calories
- Why controlling calories alone is not enough
- How things like fat and sugar impact on your blood sugar levels
- The role of triglycerides
- The different ‘energy systems’ of the body
- Why nutrition is so important
- How the body builds muscles and strength
- How to change your lifestyle to make dieting that much easier
- How to use HIIT and anaerobic training to activate the ‘after burn’ effect
- How to train with resistance cardio and kettlebell workouts
- How to improve sleep, energy and overall health
- How to track your diet and your exercise with fitness tracking
And much more! Knowledge is power. And with this website, you will be able to gain the most valuable kind of knowledge there is – self knowledge.
How to lose weight fast can be a difficult process to figure out. Blood Sugar, Insulin Sensitivity, and Triglycerides are three very complicated pieces of the weight loss and overall health puzzle. Within these three body processes you will find huge variations between one person and the next. This is part of what makes the process of losing weight so complicated.
Some of us are more catabolic and some of us are more anabolic. This makes a huge difference as to whether are food feeds muscle growth or is stored as body fat.
Some of us have high testosterone, some of us have high estrogen. Some of us are highly sensitive to insulin. Some of us don’t produce enough T4, a thyroid hormone that is important for metabolism. Some of us have low serotonin and always feel hungry and sad.
And there are many other things that we haven’t been able to cover here.
Some of this is genetically determined and it’s always going to be easier for some people to lose weight than others. But that said, there are ways you can maximize your genetic potential and manage your own metabolism to give yourself a bit of a helping hand.
And this is where it makes a lot of sense to start thinking outside the limiting concept of ‘calories in/calories out’. If your daily caloric burn is lower than normal due to a very slow metabolism, then you will find yourself very hungry and struggling hard to try and get your calorie intake low enough to lose weight.
It would be more beneficial to try and fix that metabolism as much as possible so that you will start to respond better to the food going into your system.
Losing Weight Fast – How to Get Started
The first way to do this? Visit your doctor. If you have tried and failed losing weight fast, then it is possible that you may have a condition like pre-diabetes or hypothyroidism. This is particularly true if you notice other symptoms such as tiredness, acne, mood swings etc. Likewise, you should consider the role that a contraceptive pill might be having. This can increase levels of estrogen which in turn can enhance fat storage. In this case, you may notice that you started gaining weight shortly after you went on the pill and in that case, coming off it could help you to more easily manage your calories.
Otherwise, there are also a few things you can do to adjust your metabolism.
Your first option is to try and control your blood sugar levels and to increase your insulin sensitivity. This is one of the first changes you need to consider when you are trying to lose weight fast.
Managing Blood Sugar
The problem with high carbohydrate, low fat diets is that they massive spike our blood sugar levels on regular occurrences. And actually, this is also a broader problem with American diets in general which contain a lot of simple carbs in the form of processed snacks.
Carbohydrates are foods that include:
- Soda drinks
These are the closest foods to pure sugar and as such, they provide a very immediate energy source for the human body. At the same time though, this means that they digest very quickly and release the sugar rapidly into the blood via digestion. This sudden spike then causes a surge in energy, followed by a trough once the insulin has been released and once the sugar has been used or stored as fat. The spike also means that energy is more likely to be stored as fat as the body has a sudden surplus of energy and nothing to do with it!
If you have a diet that consists of lots of bread, crisps and chocolates – and especially if you eat ‘low fat’ versions of those foods – then your blood sugar level will constantly be alternating between high and low. You’ll have a sudden surge of energy, followed by a crash with lethargy and hunger pangs and the urge to snack. What’s more, is that you’ll be consistently taxing your body and over time you can ruin your sensitivity to insulin so that your body responds less efficiently to an increase in sugar and you aren’t able to properly utilize that energy.
If you already have a genetic predisposition and you follow this with a very bad diet high in carbs, then you can eventually even cause type 2 diabetes. Even if you never get to this point, you’ll find you store more fat, feel less energetic and feel hungrier a lot of the time.
Eat More Fat and Protein
Fats and proteins meanwhile take much longer to digest and they release their energy more slowly throughout the day. This provides your body with a steady stream of glucose which it can use as it goes about daily tasks and activities. You don’t get the sudden spike but you also don’t get the sudden trough. And because your body has to make use of consistent, low levels of glucose, your insulin sensitivity stays very good and you become more efficient at using the energy in your system, all of which is critical for figuring out how to lose weight fast.
Meanwhile, fats also help your body to produce a lot of other necessary hormones such as testosterone – which enhances the process of losing weight fast and building muscle when you’re in an anabolic state.
The answer here though is not to suddenly stop eating carbohydrates altogether.
All Carbs Are Not Created Equal
Carbohydrates might spike the blood sugar but they are still important for a range of other things and for providing energy. In fact, if you completely cut your carbohydrate intake then this can be enough to immediately lower your testosterone production leading to weight gain, low energy, low mood and even poor libido. Forget about losing weight fast, or at all, if your testosterone is low.
Fortunately, not all carbohydrates are made equal and some carbohydrates spike the blood more than others. In particular, you need to look at the GI rating. The ‘Glycemic Index’ essentially tells you how much sugar hits the blood stream, with 100 being the score you would give to pure glucose. The lower the GI of a select carbohydrate, the more ‘complex’ it is and the more slowly it will release it energy. Learning how to lose weight fast requires this number to be as low as possible for as often as possible throughout the day.
Brown, whole-grain, whole-wheat bread for example is lower GI and so are sweet potatoes. Likewise, so too are oats. If you start your day with a big bowl of oats, it should release slowly into your system and provide you with all of the energy you need to get through the day without snacking.
Generally, any carbohydrates with lots of fiber will be slowly to digest while ‘white’, ‘soft’ or ‘sweet’ carbohydrates are more likely to spike your blood sugar.
Some simple carbs are still good for you. Fruits for example pack in so much nutrition that they’re worth the slight spike in blood sugar for most people. Just try to limit the amount of sugar rushes you are giving yourself throughout the day and judge on a case-by-case basis.
But what you can definitely leave out? That would be the processed sweets and snacks. Crisps, chocolate bars, Coca-Cola. All of these increase your calorie total, they spike your blood sugar and they don’t offer any nutrition in return! This is something that the Paleo diet has gotten right and there is absolutely no merit to this kind of food other than the fact that it is tasty and you might enjoy it as an occasional treat (because no one can be 100% well-behaved all of the time!).
Eat in a slightly more organic, slightly more Paleo manner and you will find you automatically end up on more of a slow carbohydrate diet.
You’ll be eating more cruciferous vegetables, more nuts and seeds, more meats, more fish, etc, and as a result your body will be provided with lots of energy that it can slowly process. Follow this plan and you will finding out how to lose weight fast before you know it!
Do you think you are overweight? Are you trying to find out how to lose weight fast and searching for a diet plan? Then you have arrived at the right place as this article sums up the four best weight loss diets of 2017.
Best Weight Loss Diets 2017
1. 5:2 Diet
If you are a person who cannot leave food, then this type of diet is perfect for you. The 5:2 diet works on the principle called intermittent fasting (IF), where you usually eat for five days a week and control your diet for the other two days. Not only does this diet help you with how to lose weight fast, but it can also improve your lifespan and brain functionality and protect against diseases like dementia and Alzheimer’s.
The greatest advantage of this type of diet is that fasting two days a week is more achievable rather than seven days a week, so people are more likely to continue this diet plan for a long time and lose weight more successfully. Also, two days on a restricted diet plan can result in greater fat reduction and resistance to insulin and other chronic diseases.
2. Dukan Diet
This diet is a high protein and low carbohydrate diet. The good news is that there is no restriction on the amount of food you intake as long as you follow the rules of the diet. The diet consists of four phases. The first step is the low-fat protein diet in which foods like chicken, eggs, turkey, fish and fat-free dairy products are allowed. In the next three phases, fruits, vegetables and carbs are gradually added to the meal.
The diet is easy to follow as there is no hassle of counting and recording calories. Moreover, this plan helps lose weight quickly, which can be motivating to continue the diet for long.
3. Paleo Diet
The Paleo diet consists of food items that can be hunted and fished like meat and seafood and foods that can be gathered such as eggs, fruits, vegetables, nuts, seeds, herbs, and spices. It is an altered version of low-carb, high-protein diet with some variation in the carbohydrate and meat intake.
The Paleo diet promotes healthy eating habits by reducing the intake of processed foods and encouraging the consumption of fruits and vegetables. Not only does it help to reduce weight, but it also reduces the risk of cancer, diabetes and heart diseases.
4. New Atkins Diet
Similar to the Old Atkins diet, the New Atkins diet allows an extensive variety of foods to make it more nutritionally balanced. The first phase, targeted on greater weight loss, contains the protein-rich diet with no restrictions on fat but a limit on the carb intake. During the next three phases, carbohydrates are gradually introduced in the diet.
This diet is quite motivating as it helps lose weight quickly. It also encourages people to cut down on processed carbohydrates and alcohols. The most appealing thing about this diet is that there is no restriction on the amount of cheese, cream, and mayonnaise you have.
These are the four best weight loss diets of 2017. Research each one as much as possible to find the one that you think will work for you.