The focus of any diet should be healthy, sustainable weight-loss. A weight-loss plan combining decreased calories with increased physical exercise can quickly and safely reduce body fat levels. To lose weight even faster, incorporate a few helpful supplements and focus on changing your lifestyle and eating habits to promote fat-burning and inhibit fat-storing. With the proper blend of dietary strategies you can lose 30 lbs. and keep the weight off for good.
Step 1
Purchase a fat-burning product from your local retail health store. If you cannot tolerate caffeinated products, try fücoTHIN by Garden of Life. Take your fat-burner prior to exercise but not within five hours of bedtime.
Step 2
Purchase high-quality whey protein products containing at least 20g of protein per serving. Whey isolate and hydrolyzed whey protein are the best, but whey protein concentrate will also do. Use whey protein as a mid-meal snack or meal-replacement shake.
Step 3
Purchase a natural diuretic product, which can help to shed unwanted water weight being retained in inconvenient places such as the abdomen. Some individuals can lose5 to 10 lbs. of water weight through the use of natural diuretics. To create your own inexpensive formula, combine dandelion root, grapefruit seed extract, burdock root, vitamin C and/or potassium.
Step 4
Eat at least 500 fewer calories per day. A personal trainer can calculate your maintenance calories, those required to maintain your body as is. Then subtract 500 to get your weight-loss caloric intake. Be careful, though: Cutting too much too fast can cause the body to go into starvation mode as a survival tactic.
Step 5
Eat 30 percent of your calories from lean protein, 30 percent from healthy fats and 40 percent from low-glycemic carbohydrates, which is the optimal fat-burning macro-nutrient ratio, according to "The Fat Burning Bible." Since carbs are our bodies' primary source of fuel, cutting them moderately will force the body to use body fat for energy.
Step 6
Use resistance training and cardiovascular exercise to shed weight fast. The "Abs Diet" book and the "Fat Burning Bible" both have beginner resistance training programs. Do three to five workouts per week. As for cardio, three 15-minute sessions are just as good as 45 minutes at once. Do as much cardiovascular exercise as your fitness level allows, but do not exceed 60 minutes at a time.
Step 7
Eat anything you want at one meal per week. This will keep your metabolism working properly by avoiding the survival mechanism that lowers metabolic function during times of starvation. Do not go overboard, and keep the "cheat" contained to one meal on one day of the week. The next day you should resume your regular eating schedule.
References
- The Abs Diet; David Zinczenko; Rodale Inc., 2004
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc., 2005
- Combat the Fat; Jeff Anderson; CQC International LLC, 2009
Member Comments