If you think about it, weight loss is actually very simple. In fact, it is almost mathematical.
How simple is weight loss? Try this formula: eat less and move around more often.
Really. That’s all there is to weight loss.
Your body is like a biological organic factory. It requires energy to keep everything going. Everything from your breathing to digestion to your blood circulation to even your eyes blinking-all these bodily functions require energy. This energy is measured in calories. When you eat, you ingest calories. When you eat, you take in fuel that your body needs to keep going.
To lose weight, you only need to eat less calories than your body burns. When you eat less calories than your muscles need to keep moving, growing, digesting, breathing, and other functions, your body starts burning stored energy to make for the calorie shortfall. That’s right-your body starts burning fat. Actually, your body burns both fat and muscle to convert into the energy it needs. The more it does this, the less fat or muscle you have and you weigh less and less.
If you want to gain weight, reverse this equation. Eat more calories than your body can burn. In this situation, your body will store some of the excess energy. While plants store energy in the form of starch (sugar), animals (including humans) store excess energy in the form of fat. Keep the key weight loss mechanics above in mind when reviewing the weight loss secrets outlined below. These basic mechanics explain why these weight loss secrets work like a charm. Please note that even though the weight loss secrets below are simple, what makes them hard to implement is the fact that you need to change your eating habits and lifestyle. While you are guaranteed to lose weight following these secrets, if you are serious about keeping the weight off, you have to incorporate them into your lifestyle. You’ll need to stick to them over the long haul. Otherwise, you’ll experience weight loss like most Americans:yo-yo weight loss. That’s right-some months, they weigh less. In other months, they weigh more. To get off this yo-yo pattern, you need to incorporate these secrets into a new lifestyle and mindset. Only by changing your lifestyle will you be able to permanently say good-bye to the extra weight.
How to lose weight quickly – Weight loss secrets:
Secret #3: Eat only Twice a day – Start with a Big Breakfast
If you eat a huge breakfast, you are scheduling almost all of your calorie intake in the time of the day where your body’s calorie burning capacity is either building up or already turned up at full capacity. Regardless, morning or noon is around the time where your body needs the most energy.
When you eat during this time, much of the calories you take in are burned up instead of stored in that ring of fat around your belly.
Since breakfast sets your day, it is very important to eat the most complete and satisfying meal during breakfast. Make sure you eat servings of fruits, vegetables, protein, and dietary fiber. Make sure you eat lunch no later than 1PM. Again, the whole point of timing your meals is to make sure your calorie intake lines up with the time of day your body is most effective and efficient in burning calories.
By refusing to eat after 1PM and eating only two meals, you limit your calorie intake. Even if you still eat 2000 calories a day, you eat these calories at the time of day where your body has the highest chance of burning a large chunk of these calories.
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Secret #2: Cut out most simple carbs and sugar from your diet
Did you know that every can of regular (non-diet) soda you drink contains gobs and gobs of sugar? All that sugar is going to make you fat. You might be surprised by this since sugar isn’t fat. However, your body turns quite a bit of the extra calories you consume into stored energy-fat deposits. This stored fat makes your midsection jiggly and soft since you keep growing that ring of fat around your waist.
Instead of eating lots of refined carbohydrates like pasta, rice, potatoes, and bread, cut these simple or highly processed carbs from your diet. Your body easily breaks these down and your blood sugar spikes up-only to crash later. This sequence of blood sugar spikes and crashes lead to hunger pangs throughout the day and you end up gorging.
To stabilize your blood sugar, eat protein-heavy foods and cellulose-heavy foods as well as fruits, veggies, and nuts. When you eat food heavy in protein, you pump less carbs into your system. Your body breaks down protein into muscle-building amino acids. Instead of getting fat, you get lean muscle. Why cellulose-heavy veggies and fruit? While cellulose includes sugar, it takes more calories for your body to break down cellulose. The more cellulose you eat, the more calories your body needs to spend breaking this down.
By loading up on high protein, low carb, high fiber food twice a day before 1PM, you feel fuller longer and you develop leaner muscle instead of adding to the fat in your midsection.
Secret #1: Drink only water
One of the main reasons why the obesity epidemic in America is so rampant is because soda, fruit juices, energy drinks, and many coffee offerings, are loaded with sugar. As mentioned in Secret #2 above, sugar is just a bundle of empty carbs. You get empty energy. By simply replacing sugary drinks with water, you remove all those extra calories from your daily routine. Another great thing about drinking only water is that your liver gets the water it needs to break down your stored fat into energy. The more water in your system, the more efficient your liver and kidneys become. Paired with moderate levels of energy, you can burn quite a bit of fat by drinking the right amount of water on a daily basis.
As you can tell from the discussion above, simply losing weight is not a big deal. It is quite easy actually. The biggest challenge you have is keeping the weight off. You can do this by adopting the three weight loss lifestyle secrets mentioned above. It might not be easy at first, but if you stick to it, you can say good-bye to that spare tire you’ve been lugging around since forever!