Healthy Weight: How to Burn Fat the Easy Way

Getting a Healthy Weight Introduction

Articles showing you how to burn fat are everywhere, some are good and some are fluff at best. This is my effort to teach you what in my opinion is the best way to get a nice body through diet or better wise eating.

Sticking to healthy food is certainly an essential part of reaching a healthy weight, but how much food do we need to eat? Can we lose weight while at the same time eating a good amount of healthy food? Can a weight loss diet be effective without being too much a sacrifice?

The answer is a big yes, this is a great diet which will let you burn fat, very effective and at the same pleasurable to follow. And after a while applying it gets even simple.

Healthy Weight Plan: Body Builders Secret

Eating healthy food is one part of a good weight loss diet, but to get the results we want it's necessary to organize a Healthy Weight Plan.

If you are thinking who uses this, well, the answer is the greatest world experts in the field of Nutrition. No, not Nutritional Therapists, but Body Builders. Those who don't use strange substances and have to be ready for a contest must know almost everything about Nutrition, calories and all the rest. This weight loss diet will make you more or less always ready for a contest, or to go to the beach. Believe me, I was one of them some years ago, and one of the first things you learn is to study Nutrition a lot, because without the right food it's difficult if not impossible to achieve results.

Body Builders know how to burn fat.

Obviously before changing anything about your diet or eating plan check first with your doctor.

What it takes to Be a Female Fitness Model

The Healthy Weight Plan Basics

Now I have to give you some very important notions, be patient and read through them as they are very, very important.

To burn fat and reach a healthy weight you must always remember one thing: how the Anti Crisis Mechanism works.

The Anti Crisis Mechanism is a wonderful tool of our body to avoid being starved to death, and while it is obviously needed it can become a problem if we want to diet to lose weight.

This is how it works:

After 3-4 days that we reduce our intake of calories below our needed level, and this is what happens when we follow a diet, our body begins to ring an internal alarm (Famine Danger, Famine Danger!) and every ingested food gets transformed in fat and any energy consumption reduced to a minimum level. Additionally the metabolism gets lowered and water is reabsorbed from the intestine, thus causing liquids retention (one of the causes of cellulite).

Now, this is wonderful if we are lost in the middle of a forest and we must survive until someone rescues us, not so wonderful if we want to lose a couple of kilos or pounds. That's why after the first days it becomes pretty difficult to go on losing weight with common diets.

The Anti Crisis Mechanism starts the fourth day of diet.

As I've already said in my other article on Weight Loss, try to eat as much healthy food as possible; so no junk food, light food, genetically engineered food, canned food..... And try to eat food with a Low Glycemic Index, that is Carbohydrates which are absorbed slowly by our digestive system like whole grains, whole rice, potatoes.....

Now what you need to do is to check, according to your everyday activity, how many calories you need each day and to learn the composition of some common foods. There are also many website that can help you with that. Be flexible though, don't become a maniac of numbers and percentages, some grams more won't make much difference.

This Healthy Weight Plan can be followed safely for a long time, as a matter of fact it hasn't much in common with a weight loss diet, but do not exaggerate, always follow the advices of your doctor to burn fat.

Safety and Health come always first.

How to Burn fat to get a Healthy Weight Step by Step

As an example for easier calculation we'll assume an average daily calories need of 4000. Actually the average need is 2500 for men and 2000 for women.

The plan works on a repeating 4 days schedule.

  • Day 1 4000 calories: 70% Carbohydrates, 20% Proteins, 10% Fats
  • Day 2 3600 calories: 35% Carbohydrates, 45% Proteins, 20% Fats
  • Day 3 3600 calories: 15% Carbohydrates, 65% Proteins, 20% Fats
  • Day 4 3600 calories: 15% Carbohydrates, 65% Proteins, 20% Fats
  • Day 5 Same as Day 1

NB "Lean" Vegetables (lettuce) are free, Fat vegetables like Avocado must be counted in the Fats balance. Fruit and vegetables like potatoes counts as Carbohydrates.

The Anti Crisis Mechanism begins to work on day 4 but since on day 5 our body receives the full amount of calories and Carbohydrates needed the Mechanism stops working immediately. The reason behind the weight loss is that beside the relative shortage of calories for three days most of the food is composed by Proteins, and they are very rarely transformed into Fats. Result? You become thinner reaching a healthy weight and substitute fat with muscular tissues. And all this while still eating food, isn't it simply wonderful?

Moreover in those days when you eat less Carbohydrates your body uses Fats to create energy and this in turn will give the added benefit that your body will learn to burn Fats better, forever.

Obviously if you also train at least a little, like in my Five Minutes Fitness Workout, your results will be faster and better. Because muscles burn fats too.

Keep in mind that beside some Extra Virgin Olive Oil usually there is no need to add Fats to your diet, as they are already contained in meat or fish or cheese.

What it takes to Be a Male Fitness Model


I know that it can sound a little complicated at first, but believe me that after a while you'll be able to prepare your food automatically. At the end this weight loss diet plan will make you thin and lean while letting you to eat almost your normal amount of healthy food, so I guess having to learn a little about calories is not such a great sacrifice.

And remember, while this is not a get thin quick diet its results are long lasting, and safe. I think there is nothing better than this. It's surely the best and safest Healthy Weight Plan around. And if you like read another useful article on Healthy Eating.

Thanks for reading this article on how to burn fat and thanks for sharing it with your friends.

Lean, Healthy and Thin


This work is licensed under the Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License. To view a copy of this license, visit or send a letter to Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.

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Healthy Weight Loss: How to Lose Weight with a Healthy Diet Plan Comments 57 comments

dohn121 profile image

dohn121 6 years ago from Hudson Valley, New York

Wow, H. This information is priceless! I'm going to have to give this a try now that you've pointed it out. I did try the Atkins Diet, which did work...Up until I decided I wanted a bowl of pasta...Whoops! All of the fat came back with full-force! Thanks for sharing this with all of us. I'm sure that others are going to benefit from reading this.

I really like your pics too by the way :D


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Dohn, you've been as fast as a lightning. :) I appreciate a lot your kind words. I like pasta too, just remember to eat it on day one and that's it. And then on day five. I love this diet, I can eat and be thin.

Btw thanks for appreciating the pictures, I've learned to use them from a real master, well ,it's you. :)

Have a great Sunday.

Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Thank you for the advice.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thank you Sandyspider for the kind comment. :)

wavegirl22 profile image

wavegirl22 6 years ago from New York, NY

well i see you are really helping me get into all my summer clothes. This sound like one smart . .very smart weigh of life! Printed out so I can re read and read again. Seriously between this and your Sumo squats I have a great program to follow &hearts . .time to tweet this one ;)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Wavegirl, you know I like if I can be of help.;) I'm honored you printed this hub, as a matter of fact I love this way of eating; you get thinner while eating and it's also balanced. It's difficult to consider it a diet. I'm happy you appreciate my program, and it's not even finished, I have a couple of more hubs to write. :) Have a great Sunday!

And thanks again.

Amber Allen profile image

Amber Allen 6 years ago

Like you I think the term nutritional habit is much better than the word diet! Great hub!


jill of alltrades profile image

jill of alltrades 6 years ago from Philippines

Great hub hypnodude! This is very interesting and informative. And I like the way you wrote it especially the Famine signal!

anglnwu profile image

anglnwu 6 years ago

Wow, the picture says everything--if we want to get in shape, we'd better clean up our act. Your explaination is very clear and I love your example--the breakdown of calories is useful. All said, you're such a health-nut, you had me beat. Thanks

Support Med. profile image

Support Med. 6 years ago from Michigan

Very informative and easy to understand. I made a copy of the repeating 4 days schedule. It will be very helpful for me and my family because we love pasta and this gives me a better idea of how to incorporate it into our meals and still be happyLOL!!! The Anti Crisis Mechanism information is excellent, and now I see why many times a diet is not successful. Also, it may be a reason why some people get sick, as I had co-worker who was trying to lose a lot of weight and something went wrong and his body began feeding off of itself. He had to be hospitalized. It was many years ago, but he was released from the hospital, after four months, and doing very well. That is why your message of following the advice of a doctor is very important. Thanks for the info. Great hub! Rated up!

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Amber, as a matter of fact usually a diet means eating a lot less, and this is not the case. Have a great day!

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Jill, I'm glad you liked the writing style. When I can I try to say things in a "light" way. The Famine signal came out of its own, but it seems to deliver well the message. Thanks again for your kind comment.:)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks for the health-nut anglnwu, but you're pretty great too. :) I like the health field, especially when I can find a simple or different way to approach things. Probably it's the little ranger in me:) I'm happy you liked it. Thanks again.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks for the rating and the appreciation Support Med.; being Italian I can understand what you say about Pasta. Actually the Anti Crisis Mechanism is in my opinion the most important thing as regards Nutrition. And as a matter of fact we must know how things work to use them at our own advantage.

Most of the times I don't have such a great trust on doctors; not that all of them are bad, but they are trained in a way that teaches them to follow the approved route without looking around. Nevertheless I think no one knows better mechanically the human body than a doctor, they study it at a very deep level so checking with them is always good, and is also required by the law. Then if the "cure" doesn't suit us we can always do something different.

As I usually do. Thanks again for your comment which adds knowledge to the subject.:)

Kaie Arwen profile image

Kaie Arwen 6 years ago

Hypnodude- This was interesting and educational......... thank you! I have far more trouble keeping weight on than I do losing it, but a healthy diet is always something to strive for. So I strive................. ;-)

I will pass this on to my daughter........... I think she will like the 4 day schedule. Unlike her mother, she is well aware that chocolate is NOT a food group! I'm still waiting for someone to figure out that it is! :-D

Thank you,


_cheryl_ profile image

_cheryl_ 6 years ago from California

This is great advice. The informatin you've shared is very valueable regardless of what exercise plan one chooses. This should be the core of any weightloss agenda as well as maintaing a healthy weight. Learning how to our alter our bodies metabolism is key. Great hub Hypnodude, rating up for ya! =)

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TattoGuy 6 years ago

Stuff the diet have ya got that chicks mobile number, but joking aside I need to lose a bit of weight, too much red vino. Great hub moi friend.

Dilip Singh {Advanced Cleanse} 6 years ago


Thanks for the great info. Hubpages is a great websites where we get people like you who share such important info with all of us.

Thanks Again.

changtian profile image

changtian 6 years ago



hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Kaie, chocolate is not a food group, are you sure? Well, I hope this doesn't mean that I have to take it away from my diet.:) Anyway especially dark chocolate is full of nutrients and antioxidants and is pretty good for lifting our mood; probably it should be part of a special group of foods.:)

Thanks for your kind comment.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Cheryl thank you very much. As you said learning about metabolism is the key for a healthy nutrition. Thanks for the comment and the rating. :)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Captain, my friend, I'll check if I remember where I wrote down her mobile number and send it to you.:) Btw red wine counts as a carbohydrate. The only disadvantage with alcohol as regards diet is that it can't be used as it is as energy; that is before being burned to produce energy alcohol has to be first transformed/absorbed into fat and then it can be used to produce energy, it can't be used as it is. Having said that it's a carbohydrate nevertheless, which I like too.:)

Thanks for your always witty comment.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Dilip, I'm glad you liked it and thanks for the kind comment.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks changtian for your appreciation.

prettydarkhorse profile image

prettydarkhorse 6 years ago from US

wow, these are new and very good information hypno, detailed like you always do to your hub, I dont need this one, but this is great, thumbs up, and rated it, Thank you, Maita

hypnodude profile image

hypnodude 6 years ago from Italy Author

I know you don't need it Maita, but I appreciate a lot the rating and your kind words. Nevertheless it can become handy for someone else. :) This nutritional habit is simply fantastic. Have a great day!

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TattoGuy 6 years ago

You are welcome my friend and a big thank you for all your stumbles on my hubs, they are reaping the benefits from them, really appreciate that !!

hypnodude profile image

hypnodude 6 years ago from Italy Author

It's my pleasure TattoGuy, and your hubs deserve to be stumbled since their high quality. And also they are always good to lift moods, like a sun ray. :)

ripplemaker profile image

ripplemaker 6 years ago from Cebu, Philippines

Gosh, I believe I need to lose a bit of weight but then I get lost in counting the calories... LOL But I do agree about the starvation being a not good idea since it does make you crave all the more. :)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi ripplemaker, I know that counting calories can be a little boring, but after a while it becomes second nature. Not that it seems that you need to :) As you rightly said the trick is to eat a little less and quit just before the Anti Crisis (Starvation) Mechanism starts. Have a great day and thanks for your comment. :)

Lady_E profile image

Lady_E 6 years ago from London, UK

Very interesting and informative. I learnt a lot. First time i've heard of: Low Glycemic Index. Glad I stopped by.

Thanks. :)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Lady_e, I'm happy to have given you a new info with all those that I received from you. Actually the Glycemic Index is a very important feature as regards Carbohydrates. Thanks to you. :)

Money Glitch profile image

Money Glitch 6 years ago from Texas

Interesting info, I learned years ago that traditional diets did not work for me because my metabolism shuts down. It was not until recently that a friend and I started to experiment with ways to get pass those plateaus. Thanks for sharing your insight, I am book marking this one. Thumbs up!:)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Money Glitch for the bookmark, I'm glad you find it good. Actually applying it you shouldn't experience any plateau,that's why it's marvelous. :) You eat and you get thin, wonderful.

ladyjane1 profile image

ladyjane1 6 years ago from Texas

Great hub and I have a question, is there such a thing as healthy fasting for losing weight? And also the calories mentioned here seems like a lot for a woman. I don't think I ever eat 3600-4000 calories in one day so just wondering. Thanks for the info.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi ladyjane,thanks for the comment and the relevant questions. As regards healthy fasting the safer way, in my opinion, is to follow the above advices. Fasting usually starts the Anti Crisis Mechanism and this vanishes all efforts. I'd just add some exercise to grow muscle to burn more fats during the day.

As for the second question I used 4000 calories as an example, actually the average for a woman is around 2000 calories a day. That is 2000 calories on day one and 1800 calories the other days. Keep in mind that it works not only for the reduction of calories but also because the composition of calories (carbohydrates, proteins and fats) changes.

Results are not fast, but they are safe, require little sacrifice and are long lasting. If you have any other question feel free to ask.:) Thanks for the sound comment and have a great day!

DebtFreedom profile image

DebtFreedom 6 years ago

Thanks for adding that last comment hypnodude. I was about to ask if the 4000 is for men cause I'm only 5'2 and don't think i should consume 4000 cals!! i would love to coz i love ice cream and cake right now. But, 2000 seems right. I like the 5minute exercise thing - that's my kind of exercise. thanks again!

lender3212000 profile image

lender3212000 6 years ago from Beverly Hills, CA

Interesting information! I look forward to reading more about it. Thanks for the great hub.

hypnodude profile image

hypnodude 6 years ago from Italy Author

DebtFreedom thanks to you and Ladyjane for the advice, I'll edit the hub to make it more clear. What I would do without people like you who help me to write better?

I'm very happy that beside this hub you like also the Five Minutes Quick Workout; as a matter of fact they go together like bread and butter, with the Sumo Squat as marmalade.:) Thanks again.

hypnodude profile image

hypnodude 6 years ago from Italy Author

lender3212000 thanks for your kind comment, I'll probably write another hub about it soon. Being healthily thin is a good topic. :)

RosWebbART profile image

RosWebbART 6 years ago from Ireland

I eat pasta every night ! I needed this hub; thank you!

hypnodude profile image

hypnodude 6 years ago from Italy Author

RosWebbART, I like pasta a lot, that's one of the reasons why I simply love this nutritional habit. Thanks for your kind comment.

alexandriaruthk profile image

alexandriaruthk 6 years ago from US

rate this up again hehe!

rebu profile image

rebu 6 years ago from Coorg,India

nice hub...keep ur good work goin....

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks alexandria, I'm glad you like so much my hubs. It's a good way to remain healthy and thin. :)

hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks rebu for your kind comment and appreciation.

Matrix00 profile image

Matrix00 6 years ago from egypt

hello nice hubpages hits 4u

hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Matrix, thanks for your kind comment.

Rockstarhobbo profile image

Rockstarhobbo 6 years ago

This is truly a great article ! Exactly what I needed now , because I need to lose a lot of weight LOL. Thanks for it!

hypnodude profile image

hypnodude 6 years ago from Italy Author

Well rockstar, from your avatar pic it doesn't seem really that you need to lose weight, but in case this is the best, fastest and healthiest way to do it.

Thanks for your kind words. :)

geoffco23 profile image

geoffco23 6 years ago from Mansfield, UK

It's true. If you want to know all about a good diet, ask a bodybuilder. Nobody is as closely in tune with what they eat as those guys. If you like your food too much to give it up - and who doesn't? - just start lifting heavy. You might put weight on, but it'll all be lean muscle.

hypnodude profile image

hypnodude 6 years ago from Italy Author

Right, and where there are muscles usually there is no place for fat, well, unless we are talking about Sumo fighters. :) Thanks for your comment geoffco23, much appreciated.

schoolmarm profile image

schoolmarm 6 years ago from Florida

Great hub! I will be trying this out to stick with my resolution and hopefully succeed this year! Thanks!!!

hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi schoolmarm, I'm sure you'll succeed but remember to check with your doctor first. This is the best diet plan around and it will surely work, together with some fitness exercises. And thanks for your kind comment. :)

Happy New Year!

Robert 5 years ago

I want to be ripped, but not big and bulky. I am naturally big, so I have to implement more cardio than weight lifting. I do love pasta to give me that energy I need when I workout.

weight loss Diet Program  5 years ago

Awesome weight loss hub. Very useful info and I love the pics of hot girls. Great post Thanks!

monia saad profile image

monia saad 3 years ago from In my Dream

good and useful hubs thank you for all those informations

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