Fast Fat Loss - Discover How Nutrition Affects Fast Fat Loss

Nutrition for Fast Fat Loss!

Let the New Year’s resolutions begin! With everybody in the free world struggling to maintain or even begin their New Years resolutions I thought that it might be the right time to bring it back into the spotlight and discuss nutrition for fast fat loss. Millions of people around the country have made it their New Year’s resolution to lose weight. A few years ago I was no exception. Standing tall at 5’11” and weighing in at over 250 pounds and growing wider everyday, I had just about had enough of the fat world. This is the journey that I used to lose my weight.

Fast fat loss is really a simple thing to understand and not a weight loss secret---what goes in must be less than what comes out. Calories eaten must be less than calories burned. You must burn more calories than you eat or drink. Exercise more and eat less. I’m sure that everybody has heard of at least one of these terms. The difference maker is that it’s not just the amount of calories that you eat but also the quality that matter the most. For example, you could stuff your face with fat-free cakes, pies, desserts, sodas, and my favorite…fat-free cookies AND lose weight (like I did), however you can kiss your muscles goodbye.

Instead you should carefully examine the overall quality of everything that you stick into your mouth---foods, beverages and the occasional edible underwear alike…. Honey Bear, please forgive me for telling the world about your favorite late night snack!

With that being said, lets take a look at some specific fast weight loss nutritional guidelines and recommendations that I followed for fast fat loss. Partner this with an approved fast weight loss exercise program, approved by your health care provider and your Honey too can lose weight fast and maintain as much muscle as possible.

Oh wait….my Honey Bear said that I shouldn’t get too long winded with this Hub. She says that I could write a book about this topic and to only hit the important points. I suppose she’s right…again. So for the purpose of this Hub I’m only going to explain the basics of nutrition for fat loss and keep it as simple as I can.

Calorie Counters

The CalorieKing Calorie, Fat & Carbohydrate Counter 2010
The CalorieKing Calorie, Fat & Carbohydrate Counter 2010

Absolutely the best all around calorie counter. This book has it all. It also has many, many restaurants and fast food places listing their menu items. I think this is the most helpful counter book I have ever seen. I highly recommend it for anyone counting calories, fats or carbs. Small and easily stores in a pocket or purse.

X-Max Caltrac Calorie Counter
X-Max Caltrac Calorie Counter

The CalTrac is a device that can track total calorie burn. CalTrac makes it easy for you to balance the calories you burn vs. the calories you eat. You can't imagine how easy it is to control your weight with CalTrac keeping score! Simply wear it while you perform any activity and CalTrac's sensitive sensors record every move you make.


Healthy Calorie Needs

Since the very foundation of nutrition for quick fat loss is based on calories and nutritional needs, I feel that it is important to begin this Hub with…. How many daily calories do you need to eat in order to lose weight?

Well, I’m glad you asked! There are so many different calculations and formulas out there that the very thought of it makes me want to grab a Twinkie! Don’t worry; you’re not going to have to run down to your local office supply store and buy a fancy scientific calculator but you might have to open the calculator function on your desktop to determine your calorie needs…. at least I did.

Multiply your current body weight in pounds times 11. This means that if you weigh 200 pounds, multiply 200 by 11. The answer is 2200. That’s the number of calories that you would need to eat as a daily goal for fast fat loss. When I first told My Honey Bear about this formula she thought that it meant that she could eat 11 times her body weight. I know, sometimes my Honey Bear isn’t the brightest bulb on the Christmas tree.

Now for most of you this number will represent a daily calorie reduction from your normal or current daily calorie consumption. But that’s the goal. Remember what was said earlier? Calories in must be less than calories out. That’s right…you have to burn at least 2200 calories everyday while working out. Naw…just kidding! Your body is burning calories as you are sitting here reading this Hub. But in order to turn your body into a furnace that burns calories faster than your credit card companies raise your interest rates, you have to couple this information with an exercise routine. Remember that a healthy weight loss goal is about 1-2 pounds per week. Hardly a weight loss secret. You could probably find diet plans and exercise routines where you would lose more weight but the ultimate goal is that you want this to be sustainable and not a quick fix program designed to make you lose weight and pack on even more pounds later.

Another important thing to remember, according to the National Heart, Lung, and Blood Institute (NHLBI) weight loss guidelines the lowest healthy calorie limit when not under a doctor’s supervision is 1200 calories. At this very low number you will lose a significant amount of muscle. And that’s why I am encouraging you to combine healthy calorie reduction with an exercise program, so your negative energy balance isn’t solely from calorie reduction. This is where I made my mistake during my weight loss journey. I lost an extremely large amount of muscle along with a lot of fat. My body looked worse than what it did before the weight loss. I had excess skin and lost muscle in my arms, legs, chest and even on my face. Yikes! So learn from my mistakes and add exercise to your healthy weight loss strategy.

If you want to lose fat fast and stay healthy you’re going to have to keep track of everything that you shove into your pie-hole. This means tracking the healthy calories that you consume each day. Some people like to count calories, others like to write down everything they eat and still others (like me) prefer to eyeball it and hope for the best. I still eyeball most everything while my mouth waters longing to taste everything. Hold on there Buckaroo…. re-focus on the subject. My Honey Bear just slapped me on top of my head. OK! I’ll re-focus. I don’t mean that you have to write down and track every single nugget of nutritional information of every spec of food that goes into your mouth (unless you absolutely want to); but keeping up with food servings and beverages you’re consuming is the best way of keeping you focused on your weigh loss goals.

Keep in mind that its not just solid foods that you have to track and count towards your daily calorie limits and nutritional needs. Any beverages should be included because in most cases, they account for a large amount of calories too. This includes alcohol! Yes, my fellow fat drunken buddies, you have to track your alcohol calorie consumption. Even just a few drinks over the weekend can destroy all the progress you’ve made during the week so back off the weekend beer parties and only consume alcohol in moderation.

Carbohydrate Nutrition

Carbohydrates have gotten a bad and in my fat boy opinion an unfair rap. They are often blamed for “fattening America”. Over the past decade many popular carbohydrate diets recommend avoiding carbohydrates altogether. Let’s face it; carbohydrates play a number of essential roles in the human body. Two of their primary functions are to provide glucose for the brain and energy for working muscles. Kind of important stuff isn’t it? I thought you’d agree. Carbohydrates are stored in the muscles and liver as glycogen. Glycogen is essential for exercises that must be sustained for a period of time. Examples are running, jogging, riding a bicycle and my favorite…. making love to my Honey Bear! Did I just say that? Oh no! No wander I stay in the Honey Bear “dog house” more than I care to admit!

OK all you nutrition needs nerds out there, I’ll admit it…there is NO essential carbohydrate nutrition. This simply means that the body can make glucose from non-glucose sources during extreme situations BUT carbohydrate nutrition does play a very important part during exercise. Energy levels will greatly reduce if carbohydrate levels in the body are low. Don’t believe me? Just ask any serious road cyclist about “hitting the wall” and ask what they ate to recover from the condition. I’ll assure you that they didn’t reach for that thick piece of steak.

Seriously though, carbohydrate foods are great for you! It’s the type of carbohydrates that you need to think about when dieting and exercising. Not all carbohydrates are created equal! Low carbohydrate foods that are loaded with fiber are fantastic for you. They keep things inside flowing smoothly…I did it again. Sorry Honey Bear for telling the world about your “regularity” secret.

High fiber, carbohydrates will help you with weight loss goals and provide your body with lots of great nutritional needs that you can’t otherwise get from other foods. It’s the simple carbohydrate foods that are our enemy. The only time that simple carbohydrate food should be a part of your weight loss goal is in your post-workout meal. I often drink chocolate milk to help with my post-ride recovery. It’s a great energy boost and provides just about everything I need to aid in my recovery.

Remember that fruits and veggies are also carbohydrates so make sure that you have as much as you want while on your fast fat loss diet. Just like fiber, fruits and veggies are correlated to weight loss goals meaning that the more you eat the less you weigh and the less fat that you’ll have hanging around your belly!



Like carbohydrates, there is often a misunderstanding about the benefits of consuming protein as a part of fitness nutrition and diet. Many people believe that since our muscles contain about 40% of the protein in the human body, that a high protein diet directly relates to larger muscles. The truth is, the only way to get those large “guns” is through resistance training and exercise. A high protein diet is absolutely critical to the rebuilding and recovery process but it does not build muscle.

So why is a high protein diet an important part of the fast fat loss puzzle? A high protein diet is not a weight loss secret.  To begin with, a high protein diet can create a feeling of fullness and satisfaction in the body that makes overeating much less likely. It can also help you to control your carbohydrate cravings or in my Honey Bear’s case, helps control her “Sweet tooth”. Try eating a nice serving of salmon the next time you want that big, delicious piece of chocolate cake. I’ve always told my Honey Bear to have chicken breast as a yummy alternative!

There are nutritional and diet research studies out there that suggest carbohydrates trigger the brain to crave more carbohydrates leading to a cycle of carbohydrate eating that becomes hard to control. This research also suggests that high protein diet can block that triggering effect in the brain. So if you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate. The research probably has some validity because every time my Honey Bear indulges in that delicious piece of chocolate cake, she is also craving vanilla ice cream too! So the rule of my rule of thumb that I give my Honey Bear is to combine your “sweet” with lean piece of meat or fish! That should be enough information to kill any sweet craving.

Arguably, the amount of quality protein in your diet is the single most important calorie that you could consume. Quality high protein diet helps you sustain muscle during weight loss, improve muscle fitness, improve immunity, improve antioxidant function builds HDL cholesterol, and enhance insulin function. But it’s very important to eat the right amount and the right kinds of protein to get all the health benefits.


Polar F6 Men's Heart Rate Monitor Watch (Black Coal, New Design)
Polar F6 Men's Heart Rate Monitor Watch (Black Coal, New Design)

Too many great features to list here and MY FAVORITE!

I've tried several different HR monitors and this is by far the easiest and simplist to set up and use.

The only negative thing that I can say about this Polar F6 is that once the battery dies (life of about 2 years) you will have to send it back to Polar for replacement. Kind of a pain but its worth it!


Fat Facts

We need fat! Yep, you read this right! In the early 1990’s fat received the same bad rap as carbohydrates are receiving now. It was thought that consuming (that’s “eating” for all you blond Honey Bears out there) fat would be detrimental to performance, health and cause weight gain when eaten in excess. But research now suggests that fat plays a critical role in the body’s performance, health and included in a healthy diet plan. Did you know that every cell in our body is made up of a double-layered fat membrane?

These cellular fat membranes regulate what comes in and out of cells. They house receptors that allow for communication into the cell and between cells. They regulate water movement in and out of the cell. These are pretty important functions huh?

The key in consuming fat is to focus on the quality of fat, maybe even more so than the quantity. Aside from protein, fat is the only other essential macronutrient that cannot be produced by the body and must be consumed by diet. So avoiding fat is not the answer; we have to avoid the “bad” fat and eat more healthy fat. In fact, there is research that suggests that eating healthy fats can actually help you burn stored fat on our bodies!

Trans Fats

Trans fats should be avoided as much as possible. Trans fats are basically vegetable fats that have been chemically changed by a process known as Hydrogenation. Food manufacturers use the hydrogenation process to provide greater stability and longer shelf life to their products.

Trans fats have been shown through a number of studies to be more harmful than saturated fats. Trans fats effect the body in several ways:

  • Increases LDL (bad cholesterol)
  • Decreases HDL (good cholesterol)
  • Interferes with fat metabolism
  • Blocks metabolism and creates weight gain
  • Increases the risk of cancer, heart disease and diabetes

The bottom line is that there is no need for trans fats in our diets….period!

Foods such as hard margarines, shortenings and most commercially fried foods and bakery items usually contain trans fats.

Good Fats

Good fats communicate good signals to our bodies and promote good health! Eating good fats daily in moderation will help reduce our risk of chronic diseases and support the healthy function of all cells in our bodies.

Mono-unsaturated fats, Omega 6 and Omega 3 are the good fats that you should consume daily and be a vital part of your diet.

Mono-unsaturated fats help reduce inflammation, reduce blood pressure and boosts immunity. Sources of mono-unsaturated fats are:

· Olive oil

· Olives

· Nuts

· Seeds

· Avocados

Omega 6 fats are an anti-inflammatory; they promote healthy skin and hair, and they aid in hormonal health. Sources of Omega 6 fats are:

  • Grapeseed oil
  • Sunflower oil
  • Walnut oil

Some Omega 6 fats have been modified and should be limited in your diet:

  • Soybean oil
  • Vegetable oil
  • Corn oil

Omega 3 fats are arguably the best fats and provide the most benefit to our bodies but research shows that 99% of us are deficient. Omega 3 fats help prevent cardiovascular disease; they control blood sugar levels; they help reduce cholesterol and increases HDL; they help protect the brain and increase its function; they provide lubrication for our joints; help achieve weigh loss, they help control inflammation and promotes healthy skin. Sources of Omega 3 fats:

  • Wild fish (salmon, herring, sardines, anchovies)
  • Flaxseeds and flaxseed oil

Nuts and seeds (walnuts, pumpkin, hemp)


My Honey Bear tells me that I’ve taken up enough of your time providing you information that you’ve probably read a million times before! But the truth of the matter is that we must include proper nutrition and an exciting exercise routine in our quest to lose either a lot of weight or that last 10 pounds. If you enjoyed reading this HUB then show me some love comment and backlink. I’ll return the favor!

Many Blessing to you all! I know you can do it! I did!

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