Healthy Fat Loss Tips To Cut Fat

Fat Loss Industry Rip Off

Healthy fat loss involves a lot more than just “eating less”. Maybe you’ve spent a fortune on diet products and weight loss programmes that have worked for a while, but the results have not been consistent or enduring.

Maybe you’ve pursued healthy fat loss through the Atkins, the low GI diet, the low-fat, low-carb diet or the high protein no fun diet!

Now your weight has fluctuated and you honestly can't see any difference all your diet has made. Healthy fat loss is designed and planned for and does not just happen by accident. There is also no “one size fits all” eating plan.

The healthy fat loss and diet industry makes BILLIONS of dollars each year offering us different plans and products guarantee to help us loss fat, but unfortunately, these promises seldom deliver.

Fat Loss Strategy Needs to Be Planned

I have realised that there needs to be a very precise strategy and changes to your lifestyle to make the plan work properly.

Fat loss cannot be left to chance with the mentality that you hope it works.  Natural ways to lose fat are the best, but most of us do not know the methods of natural fat loss.

As you know, not all metabolisms are created equal and research has proven that some of us can burn fat faster than others. If you feel like you're doing everything right but still unable so shed those last few pounds then combining the following advanced fat burning tips and tricks below should give you the extra momentum you are looking for.

I've found that these tips have led to consistent and serious fat loss which stays off if incorporated into your lifestyle in a disciplined way; as they essentially kick start your metabolism.

Get back to the basics

If you are spending a fortune on specialised, branded weight loss foods, but not doing the basics, then you are wasting a lot of money and time!

Stay away from carbohydrates after 7pm. Your body won't have enough time to process them before bedtime.

Ditch the salt, sugar, wheat, flour and soda. These are things the human body has a hard time processing and cause havoc with our insulin levels, actually enhancing cravings!

Drink loads of water, at least 2litres of water a day which will cleanse your system and make you feel full. Sometimes what you think are hunger pangs, are actually a sign of dehydration.

It sounds simplistic; but packing a daily “snack pack” of prepared and washed carrot sticks, celery sticks, baby tomatoes, broccoli and other fibre rich vegetables is extremely effective. They will make you feel full and provide you with great nutrition, when you have the urge to snack, and they will also help regulate your glucose levels. Yes, I know they are a bit bland, but do this in “cold blood” and you won’t be sorry!

Cycle you carbohydrates. Have a planned cheat day every 5 days, in which you increase your carb consumption. This replenished your card stores, and will help to stop cravings.

Increase your lean protein intake. By this I don’t necessarily mean red meat. Tuna, egg whites, turkey meat and white fish are all excellent foods and easily available. A good lean whey protein powder is also a good source, and can be bought at most sporting food stores. The added protein will make you feel full and help build muscle, which is vital for healthy fat loss.

Building muscle and toning is vital to the healthy fat loss process

Healthy fat loss is not just about eating correctly; exercise and more specifically resistance training and cardio-vascular training are vital.

If you are consistently frustrated by lack of fat loss it is probably because you are not doing resistance training. Your body will not change its shape unless it has reason to do so. It is programmed to resist change and maintain the status quo, so you have to give it reasons to change.

Follow a specific, pre-set nutrition plan so that you know exactly what you're supposed to eat and what times and in what amounts. You will be less likely to cheat and more likely to follow your plan. Print it out and post it on your refrigerator. Plan you snacks and your “cheat meals”.

Read labels because you must be precise about your food intake and ensure your food plan matches exactly with what you're consuming.

Plan to have reached a certain goal by a particular date.  Get your body fat measured and plan to lose 1% of it each week, for instance.

Tweak, re-evaluate and re-tweak. If you're not losing, tweak ONE variable in your plan for the following week while keeping everything else standardised. Re-evaluate your progress and continue this feed back loop each week.

Incorporate change into your weight loss plan

When tweaking a variable in your training, make small changes instead of big ones. For example, add one extra 45-minute cardio session next week if you plateau, not 3 extra cardio sessions. If you're doing 2 interval workouts, add a third.

Did I say small changes are responsible for big changes? If you're eating 2 slices of whole wheat bread on meal one, drop it to only 1 slice instead. Dramatic nutrition or cardio changes are unnecessary.

Plan to raise your caloric intake one time every five days, in which you increase your carb consumption. This replenishes your card stores, and will help to stop cravings.

Start doing interval training and build up to at least three 20-minute workouts at 85% intensity per week.

For interval training, rely on the classic and effective 1-minute hard followed by 1-minute easy protocol for a total of 10 intervals.

Proven Metabolism Boosting Habits

Incorporate steady-state cardio on an empty stomach before breakfast. If you're on a ultra low-carb diet then this is not necessary however "regular" cardio in a fasted state can help your body to resort to using more fat for fuel.

Combining the above with a big black cup of coffee or an espresso before you do fasted cardio before breakfast, is extremely effective.

Incorporate muscle-saving supplements like creatine and branch chain amino acids with a liter of water before you do your cardio in a fasted state in the morning.

If possible, perform your weights in the evening and perform your cardio in the morning. This requires more dedication but can be very effective in the final 4-weeks before your "deadline."

Train hard with weights and train often. Be prepared to move from 3-days or 4-days of weight training to at least 5-days of weight training a week.

During fat loss, the details of the workout are not as important as muscle building. Focus on intensity and finishing the workout knowing you held nothing back.

Keep rest periods between 30-60 seconds whilst training.

Don't worry on the length of your workouts, even if they last up to 1.5 hours.

Cheating Works!

Remember to cheat! Once a week eat whatever you like and as much as you like.

Eat your first meal earlier than you are currently eating it now. Having your first meal around 6 am and your last meal around 6 pm works the best for the majority of people.

Treat your weight training workouts as if you're trying to build muscle. Keep the weights heavy to keep your muscle mass and maintain your metabolism.

Only bring food items that appear on your meal plan into your home. Get rid of things that you know you will binge on; chocolates, biscuits, bread and cookies. Basically, what ever does not fit into your programme. Reduce the temptation to sabotage your plan.

Stick a photo of your fat self on your fridge door, next to a photo of when you were close to your ideal, this is a big motivator.

Just one of these tips above could be give you the edge to the healthy fat loss you have been looking for. Together you will see that they are highly effective fat loss tools. If you need more information specifically about the weight training and toning; stay tuned. I will be adding more specialised content shortly.

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