What are the best ways to lose weight

what are the best ways to lose weight

Is it one that requires you not having to exercise ? Or, is it one that requires you not changing your diet much ? Here, I have listed 4 ways based on different criteria :

1. What are the best ways to lose weight Without exercising

With regards to what are the best ways to lose weight, there is one best way based on your individual criteria. And, all these ways are different depending on the criteria you wanted.

There may be those who would like to lose weight without going through rigorous exercises. The best way to do so would involve the following

a. Determine the calories deficit required

First, find out what is your base metabolic rate (BMR). This value determines the amount of calories that your body burns to keep your body functioning. You can find your BMR value here. By consuming calories equal to your BMR value would maintain your weight. To lose weight, you would need to consume less than this number of calories. I would suggest that you consume 70% of this figure or about 1400-1500 calories.

b. Establish the diet required

After you have established the amount of calories to consume, it is time to design the diet to meet this target, say 400 calories for breakfast, 700 calories for lunch and 300-400 calories for dinner.

c. Change in posture

A person burns twice as much calories standing compared to sitting. So, just by standing more often than sitting helps you to burn more calories.

2. Without dieting

To lose weight without dieting, the best way is to intensify your exercise regime. Assuming you are consuming about 2200 calories and your BMR is 2000, you would require to burn 800 calories to lose 1 lb in 6 days. You can achieve this by doing a mixture of weights training or cardio exercises for about 2 hours a day.

3 What are the best ways to lose weight without exercising and dieting

However, you may be thinking, what if I want to lose weight without exercising and dieting. Is that even possible ? The answer is Yes, although it may mean making some lifestyle changes.

Our body has a natural mechanism whereby it will repair all our cells which have been impaired during our activities in the day. To do so would require the body to burn tremendous amount of calories. Many sleep science studies shows that this process only takes place when we are in deep sleep, starting at 10pm. It does this by releasing melatonin. The production of this hormone peaks at 12 midnight, declining steadily until it stops completely at 2am.

So, for those that keep late nights would need to be sure to be in deep sleep by 10pm. For those having difficulty in getting to sleep early, https://tinyurl.com/fatszapper can help with a bedtime beverage that would send you into a deep sleep quickly.

Moreover, you can also stand more opposed to sitting down. Taking stairs instead of lift whenever possible would also help tremendously

4. What are the best ways to lose weight fast with whatever it takes

If you have an ambitious plan to lose a lot of weight and in a short period of time, you would only need to follow all the above consistently and you would be able to achieve your goal.

One important point to bear in mind, is that, losing weight is a journey rather than an exercise. You need to keep at it consistently to really see breakthrough results. Otherwise, whatever loss would only be temporary and you will gain back the pounds once you go back to your old ways.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

Warning – Do The No Sugar Challenge at Your Own Risk

Warning Do the no sugar challenge at your own risk

This article Warning – Do the no sugar challenge at your own risk seeks to detail what it is, what precautions to take and how to properly go about finally kicking the sugar habit.

The No Sugar Challenge is basically to totally stop ingesting any form of added sugar, including sugar substitutes like stevia. It is usually for a period ranging from 1 week to 4 weeks. The notion is to kill your craving for sweets after going cold turkey on it. This is primarily working on the same principle of kicking the smoking, drug or even gambling habit. As we know, there are mixed views on how effective this is in kicking off any of the above habits. We also know how bad it can get when the withdrawal symptoms sets in.

Warning – Do the No Sugar Challenge at your own risk 1 – Oversimplifying

Sugar dependence can be or even more addictive than smoking, drug or gambling habits combined. That is, why, kicking off the sugar habit is one that is the most challenging causing many to fail. This leads to a spiral of feelings of hopelessness, despair and eventually caving in and give up. That is why I am issuing this warning to all those who are thinking of taking up this challenge. As it stands, The No Sugar Challenge is in a word simply too simplistic and mechanical. Cut out the sugar for a period of time, the craving stops and everything is happily ever after.

If not done properly, you will end up craving and consuming more sugar than kicking the sugar habit.

My Personal Experience

This is not so. I know, for I have been through it. About 5-6 years ago, I was gorging on 3litres of sodas and 4 cups of coffee a day. You read it right, 2 bottles of 1.5litres of 100plus or sodas a day, potatoe chips every other day. I was stressed and these relieve me of them. I only started to really face up to it and make a determined decision to be free of this addiction when told by my doctor that i am on a borderline to get diabetes and may have to take medication for the rest of my life.

He gave me 3 months to see whether I can bring the sugar levels down before deciding to prescribe medication. That really woke me up. I started on this journey as I don’t want to have to take medication for the rest of my life. I am glad that I did and after struggling for 2 years, I am finally sugar free. Now, I have a flat belly which was unthinkable previously.

Warning – Do the No Sugar Challenge at your own risk 2 – Addictiveness of Sugar

Do you know why sugar is so addictive ? It is because it is an energy booster and it works extremely fast. Taking even a little of it really picks you up and you feel you can tackle everything. It doesn’t help when our brain is bombarded constantly with messages to take them. Think about the advertisements of the soda industry, and even advertisements of the fast food industry invariable has a soft drink featured somewhere.

How this reinforcement works to your detriment is this. You are having your meal and a advertisement pops up. Its is about a meal with a soft drink. Your brain registers this and mentally you want a soft drink to go with your food. You ordered the soft drink and before long, you must have a soft drink at every meal. This cycle goes on until eventually, you want that soft drink even when you are not having a meal. You will have it at anytime the sugar effects wear off and you need the next sugar pick me up.

Don’t misunderstand me. I support going totally sugarless and only caution taking a too simplistic approach because it will be counter-productive and may make your situation worse than before.

Preparation Steps before starting challenge

I would suggest that before you do this challenge, do these first to prepare yourself for the challenge

  1. Do an audit of all the food that you are taking and marked out all those that contains added sugar. For example, daily morning breakfast coffee with sugar, fruit juice, desserts, sodas etc
  2. Be prepared that you will experience loss of energy, lethargy, fatique and food cravings, dry mouth when you start to cut down the sugar. Prepare energy boosting food as well as fillers that can assuage the hunger pangs. I would suggest the chia fresca (chia seed in young cocunut water and lemon juice with pineapple chunks). The chia seed provides many nutrients and minerals including omega 3 fatty acids and potassium and is full of fiber that can help to stave off the hunger, the cocunut water being full of electrolytes can help to restore some of the much needed energy. Another good option is the guava, the fruit with one of the highest fiber.
  3. Take stock of your kitchen and list down all the food with high sugar content and be sure to clear them out before you start the challenge.
  4. Be sure that when you decide to start the challenge, you set aside a window period where you will be relatively free from stress. Doing this when you are highly stress compounds the challenge as your mind tries to seek relief from it and naturally gravitates towards sugar.
  5. Be prepared that it may take a long period of time before you can kick the addiction.

On your Mark, Get Set, Go

Now that you are mentally prepared yourself, take the item from the list that contributes the most sugar to cut from your diet, in my case it was the sodas. I would not suggest abstaining totally from all sugar all at once. In this instance, your objective is to first kick the biggest culprit out first, even though you may have to continue with the rest. In my case, when i decided to totally cut the sodas, I ended taking more coffee to offset for the drop of energy, albeit ones with lower sugar.

Once you have successfully kicked the item with the most sugar off your food list, go for the next item, in my case, i cut back my coffee consumption to maximum 2 per day. Now, I only drink coffee black with no added sugar.

Withdrawal symptons will surely hit hard and the chia fresca and guava are good substitutes to restore your energy, keep you hydrated and satiated so that you won’t overeat, especially sugar laden food.

Go slowly down the list until you have kicked every item off your list and you will be finally free from your sugar addiction.

So now that you have the facts, go Do the No Sugar Challenge now.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

11 Things You Didn’t Know About Losing Weight

The 11 things you didn't know about losing weight

You probably have many strongly held belief about burning fat and losing weight. You probably also have your pet dieting plans. However, there are certain things which many thought are beneficial to losing weight but are not. Moreover, there are certain things which are believed to be bad for weight loss but it actually helps us lose weight and burn fat. Therefore, I have put together in this article the 11 things you didn’t know about losing weight.

The 11 things you didn’t know about losing weight fact 1 – Fruits can make you fats

All fruits contains glucose, so eating too much fruit can increase your glucose level and eating too much fruits that have a high glycemic load (GL) could lead to a higher than ideal amount of glucose. Ideally, only eating fruits with high dietary fiber and low GL is beneficial. So, the next time you are thinking of a fruits diet to lose weight, check the GL of the fruits that you intend to take. GL is directly calculated from its glycemic index (GI), divide by 100 multiplied by the number of grams of carbohydrates in a typical serving size.

Fruits that have low GL include Guava, which incidentally have one of the highest dietary fiber. Other fruits which you can consider includes lime, strawberry, apricot, grapefruit, lemon, nectarines, oranges, pear, watermelon, blueberries, peaches and plums, all of which have a GL of 5 or less.

One unusual fruit is the watermelon. Although it has a high GI of 72, but it only has a GL of 4.

The 11 things you didn’t know about losing weight fact 2 – Eating oil and fats can help you lose weight

Eating the right kind of fats can help you burn fat and lose weight. Take for example the case for fatty fishes like Salmon, Sardines and Mackerel. They contain high amounts of omega-3 fatty acids, which has been shown to reduce the stress hormone, cortisol, thereby increasing our ability to burn fat.

In addition, coconut oil is good for losing weight as it is mainly consist of MCT (medium chain triglycerides) which have been known to boost our metabolic rate. It also suppresses our apetite, leading us to eat less and therefore burn more fats and lose more weight.

The 11 things you didn’t know about losing weight fact 3 – Eating more meat burns up fat and weight with one caveat.

There are still many people who thinks that eating more meat makes us put on weight. Actually, it is the opposite. Meat is primarily protein. Eating more meat actually help us to burn more fat and lose weight. This is because, our body burns carbohydrates, then fat stores, then protein, in order to get the energy that it needs to function. Therefore, theoretically speaking, if we restrict our carbohydrates intake and take more meat, our body deprived of carbohydrates will burn up our fat stores for energy.

However, it is not totally without merit. That is why, i have added a caveat to this. The reason why in many cases, eating meat causes us to gain weight is not because of the meat but the accompanying sauces. The sauces are usually starchy, and therefore contains much carbohydrates. Therefore, in many instances, when we think that we are cutting back on our carbohydrates, we did not.

One cautionary note, though, is the fact, that our body is not designed to handle huge protein loads too. Too much protein (more than 2g per kg of body weight for prolonged periods), although, can help you lose weight very fast, may cause other health problems. Therefore, proceed with caution when going on a high protein diet.

The 11 things you didn’t know about losing weight fact 4 – Going to the Gym can make you put on weight

Most people think of going to the gym to lose weight. However, going to the gym actually help you gain a certain amount of weight. This is actually not a bad thing as it is mainly muscle mass as you work out. Coupled with a sensible diet plan, exercising at the gym can help you to firm up your body and get rid of the flabbiness caused by the weight loss.

On the other hand, many actually put on more weight besides muscle mass. This is because a lot of times we end up eating more than we should after exercising. This is one area where we need to have discipline, to ensure our weight loss efforts do not go to waste.

The 11 things you didn’t know about losing weight fact 5 – Eat up to 40% less food than usual and still feel full

We can do this by having food with higher dietary fiber and proteins and reduce intake of carbohydrates. Carbohydrates make us feel hungry whilst dietary fiber and proteins make us feel full for longer, thereby reducing the need to keep eating.

Also, tomatoes are known to reduce inflammation and water retention and reversing leptin resistance. Leptin is the protein that signals to our brain that we are full and stop eating. Therefore, eating more tomatoes can also allow you to eat less and still feel full.

The 11 things you didn’t know about losing weight fact 6 – Eat and sleep burns up fat, if done right

Ever heard the saying, “Eat and sleep and you become fat like a pig”. This is not strictly true. Many studies have shown the opposite to be true. Not sleeping enough cause more of the stress hormone Cortisol to be produced which will cause us to feel hungry all the time, resulting in us eating way too much. What is worse, is that the craving is for high salt and high sugar food, especially snacks.

Studies have also shown that to be in a deep sleep between the critical hours of 10pm-2am is critical to our fat burn efforts. During this period, if we are sleeping soundly, our body naturally turns to a fat burning machine on turbo. It is when the body will burn up our fat stores to repair the body cells that has been damaged throughout the day. There is a simple beverage which you could make in your own kitchen to allow you to have sound sleep by 10pm.

Fact 7 – Vegetables can make you fat too

Wait, how can vegetables make me fat, you might be wondering. The fact is that there are a lot of vegetables that are full of starchy carbohydrates. Eating too much of such vegetables would make you put on weight. Such vegetables include potatoes, corn, taro, yam, beans. These vegetables when cooked can contain more than 4 times the calories and carbohydrates compared to the non-starchy vegetables.

As such, consumption of such vegetables should be moderated. Otherwise, green leafy vegetables can be consumed at liberty.

Fact 8 – Low fat diet foods make you fat

Not all low fat diet foods are the same. It is important to look at the labels. A lot of packaged foods claim to be low fat, however, they also came with ingredients that is not so good. Examples are diet sugary drinks.

Fact 9 – Snacking often can help you lose weight

Snacks have long been associated with huge weight gain. This may be so for the high sodium, high sugar snacks. However, some snacks can be very good for weight loss. One of my favourite snacks is guava in apple cider vinegar. It is easy to make and kept refrigerated, I can snack anytime cravings set in.

Another one is the strawberry smoothie made with almond milk, another easy to make beverage.

Fact 10 – Just standing around can help you lose weight

Do you know that you burn double the calories standing compared to sitting down. So, make sure that you move around often and not keep sitting down.

Fact 11 – Eating less can help you gain weight

It is often thought that to lose weight, we have to “starve ourselves” on stringent diet after stringent diet. For a while, it seems to work, and we do lose some weight. However, soon after, we seem to put back on the weight loss and even more.

This is because cutting our food intake drastically is counter productive. When we suddenly reduce our intake drastically, the body protective system would kick in. Thinking that there is a shortage of energy supply, the body processes would slow down to preserve energy and therefore would slow down the metabolism. This is precisely the reason, why during drastic cut in food makes us sleepy, lethargic and dull-minded. It is the body natural reaction to less food.

Therefore, advice is to take it slowly first, eat less carbohydrates and more protein. As you lose weight and your body requires less calories to support it, then you reduce it further.

So, these are probably the 11 things you didn’t know about losing weight.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

The Mediterranean Diet For Losing Weight

The Mediterranean diet for losing weight

There is a recent interest in the Mediterranean Diet for losing weight. Strictly speaking, it is not so much a diet but a lifestyle of the people of Greece and southern Italy or the coastal areas along the Mediterranean Sea. However, the eating habits of this region was recently recognised as a diet good for heart health and was also noted that it may be beneficial for weight loss. I have therefore doing a review of it here with regards to its effectiveness in weight loss.

The lifestyle of the Greeks and Italians is to gather around and dining is more of a social gathering rather than just eating.

Vegetables

They consume high amounts of legumes like lentils and broad beans, tubers like radishes, turnips and carrots, green leafy vegetables like lettuce and root vegetable like potatoe, tomatoes and eggplants, nuts and seeds.

Fruits

They also partake a lot of fruits like apricots, peaches, nectarines and cherries, olives and in season figs and grapes too. Oil used is olive oil

Proteins from Fishes

Fishes like fresh sardines and anchovy are also eaten a lot with moderate diary products mainly of cheese and yogurt. The fish are usually grilled and drizzled with lemon juice. Wine consumption is moderate with a very low intake of non-fish meat products like pork, chicken, lamb and beef. Also rarely seen in cuisines of this region are processed foods high in salt and sugar.

Carbohydrates

For staples, pita, either white or whole grain and barley bread is consumed. Now let’s see how this eating habit does for your weight loss efforts.

How the Mediterranean diet for losing weight works

Firstly, Olive oil is high in healthy monounsaturated fats instead of the unhealthy polyunsaturated and trans fats found in other types of oil.

By plant based proteins

Secondly, studies have shown that eating a serving a day (about 130grams) of lentils and broad beans help study subjects lose 0.34 kg over a 6 week period.

The Mediterranean cuisines also uses plenty of tomatoes and eggplants.

By food that reverses leptin resistance

Tomatoes are known to reduce inflammation and water retention and reversing leptin resistance. Leptin is the protein that signals to our brain that we are full and stop eating. Therefore, tomatoes are great to prevent us from overeating and lower our calorie intake.

By high fiber and low calorie vegetables

Eggplants are high fiber and low calorie. Its high fiber can lower blood sugar by slowing rate of digestion and absorption of sugar in body. Slower absorption keep blood sugar levels steady.

It is also known to increase production of insulin which can lower blood sugar. The high fiber content also helps to keep you full longer resulting in lower calorie consumption.

By protein from fishes

Thirdly, their diet also consist of fresh sardines and anchovy. Each 100g of serving of sardines contains 125 calories, 7g of fat, 20g protein and 0 carbohydrates. Each 1 oz serving of anchovy contributes 37 calories, 1.4g fat and 5.8g protein. Both are rich in omega 3 fatty acids.

By taking low GL bread

White pita bread has a Glycemic index of 57, with the whole grain option being lower while the barley bread is even lower at 34.

By taking metabolism boosting fruits

As for the fruits eaten, all are highly beneficial for weight loss. Apricots is low in calories of roughly 48 calories per 100 grams and high fiber. Peaches are also low in calories and boost metabolism as tthey contain flavanoids like catechins and they also have high fiber content. A medium nectarine has 60 calories, 15 g fat and 2g fiber. Sweet and juicy, it provide a source of natural sugar without the need for added sugar. Cherries contain a hormone called melatonin which is what is produced when we are in deep sleep that sets our body fat burning into overdrive mode. They are also low in calories and contains vitamins that boost metabolism. Cherries are believed to be one of the most energy boosting fruits.

Based on the above observation, all the components seem to be tailored for weight loss. No wonder the recent craze on this diet. Although it was not originally meant as a diet plan, with just a few minor adjustments, it can be turned into a super effective weight loss diet. Some of the changes are for example to skip the pita and just take the barley bread instead, and skip the potatoes. In addition, non-fish meat products should be limited to skinless chicken breast and skip the other meats altogether.

Summary of the Mediterranean Diet for losing weight

With these changes, what your eating plan would be

a. Carbohydrates from green leafy vegetables and low to non existent starchy carbohydrates

b. Low fat diet mainly from cheese and yogurt

c. High protein from the nuts, seeds, sardines and anchovy

d. low calorie, high fiber and metabolism boosting fruits

e. Moderated consumption of wine which also helps

I would say, you can’t go much wrong following the above.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

7 Ways to Lose Weight

7 ways to lose weight

These are the the 7 surefire ways to lose weight.

#1 -Know your condition and your maintenance caloric value.

There will be 2 values you need to know. The first one, Base Metabolic Rate (BMR) is the amount of calories that your body will burn irregardless what you do, even if you just sleep through without doing anything at all. The second value is the amount of calories you will need daily to go about your daily activities. The difference between these 2 values will be greater the more active your lifestyle is and smallest when only a normal sedentary lifestyle is assumed.

Once you know these figures, you know how to target to plan your diet and exercises.

Calculate your caloric value at http://fatslost.com/calculators Now

7 Ways to Lose Weight #2 – Cut out all sugar products.

No sugary drinks and fruit juices. Take coffee or tea black. A diet high in sugar will cause insulin resistance, which will then retard your body’s ability to burn fat

7 Ways to Lose Weight #3 – Eat fresh

Avoid high fat high salt processed foods like ham, bacon and hotdogs. Whenever possible, eat food fresh especially lots of green vegetables. My favourite is the lettuce with cherry tomatoes and japanese cucumbers.

#4 – Eat more proteins and carbohydrates from vegetables and less starchy carbs like pasta

Eat more proteins from chicken breast and salmon. Reduce intake of pasta, rice and starchy sauces.

Another good sauce is from nuts, about a handful a day of unsalted nuts like hazelnuts, almonds, cashews would be good.

7 Ways to Lose Weight #5 1 hour of cardio workout daily

Be on your exercise bike or threadmill for at least an hour a day. An hour a day will help you burn off 500 calories thereabouts.

7 Ways to Lose Weight #6 – Curb your appetite. Eat only 80% full.

A lot of people fall at this hurdle. In the modern world, portions are invariable larger than what our bodies need and we end up eating more than what our body needs and therefore the excess ends up being stored as fat. Over time, our body got used to the larger and larger portions and even when we have eaten more calories than our body needed, we still feel hungry and continue eating. So, starting with eating only 80% full can help to adjust our appetite downwards. This is why point 1 is so important. It is knowing how much our body needed so that we can stop eating even though we have hunger pangs.

In the initial stages, you can fill in with fruits like guava which have high dietary fiber and can help you stave off the hunger pangs. After a while, you won’t even feel the hunger anymore on the reduced intake. I always make a guava snack which is sliced guava in apple cider vinegar so that i can snack whenever I feel like gorging myself on food.

Just make sure that proteins are not sacrificed. Women need a daily dose of 45 grams of protein and Men need 55 grams.

7 Ways to Lose Weight #7 – Pick a high intensity sport to play at least once a week

Pick up an interest in sports which you can participate at least once a week. This can help to burn up another few hundred calories per week.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

How to Burn Fat Without Stressful Diets and Rigorous Exercises

how to lose weight without stressful diet and rigorous exercises

There are many scientific studies that shows us how to burn fat without stressful diets and rigorous exercises. Most of them stresses the importance of a good night’s sleep in helping us to burn fat sleeping and enhances our weight loss efforts.

There are 3 main areas which a lack of a good night sleep hinders our effort

1. Increases Insulin Resistance

Lack of sleep causes insulin resistance which hampers our body from processing fats for our bloodstream, which ends up being stored as fat;

2. Causes Hunger pangs

Lack of sleep makes us have hunger pangs, even after meals and makes us feel drained of all energy. In layman terms, it makes us groggy and dull and as a result, we make bad decisions and keep gorging on food to compensate for the loss of energy.

3. Increases Production of Stress Hormone

Too little sleep causes our bodies to produce more of the stress hormone, Cortisol. This in turn signals to our bodies to stop burning fat in order to have enough energy to see us through our waking hours

Scientific Evidence

One scientific study(1) reported the following result

“Sleep curtailment decreased the proportion of weight lost as fat by 55% and increased the loss of fat-free body mass by 60%”.

This study concluded that “the lack of sufficient sleep may compromise the efficacy of typical dietary interventions from weight loss and related metabolic risk reduction.”

Moreover, it is not just how much you sleep but also when you sleep, according to this other study (2). The most deeply regenerative sleep happens between 10pm-2am during which melatonin which promotes metabolism peaks at 12pm and starts to decline. Moreover, melatonin will be released in the dark which will be interrupted by having our eyes exposed to light.

Therefore, if we are serious to burn fat sleeping, we should desist from all activities like watching TVs, computers and mobile devices and get ready for bed by 10pm.

In another study, Madhu Rao and colleagues reported findings that men who got less slow-wave sleep, that is, deepest sleep were more likely to be obese, even though the total sleep time was the same. This also corroborates the above, as the deepest sleep happens during the hours between 10pm-2am as set by our biological clock. Therefore to burn fat sleeping, we have to be in dreamland by 10pm.

Apart from the scientific studies, I am sure many of us would have experienced it ourselves some time in our lives in which at a certain time, especially after midnight, it becomes very difficult to go to sleep and even we have a shuteye, we feel we are not really sleeping.

Conclusion on How to Burn Fat Without Stressful Diets and Rigorous Exercises

I want to stress that no matter what diets or exercise routines we are on, it is important not to overlook the great power our biological system can help in our efforts. If we discipline ourselves to get ourselves sleeping by 10pm, we only need to eat sensibly, exercise moderately and still burn plenty of belly fats. It is really fat burning at its easiest.

If you would like to know about how to burn fat and lose weight fast and easy, just cl.

Quoted sources

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

TOP 10 Ways on How to Lose Weight Fast

Top 10 ways on how to lose weight fast

I promise I will keep it short and sharp. Here are the TOP 10 ways on how to lose weight fast:-

1. Replace your sweet sugary drinks with Chia Fresca and plain water.

Instead of giving in to your sugar craving, have a Chia Fresca instead. My version of Chia Fresca is Chia seed in young coconut water, lemon juice and topped with pineapple chunks.

2. Replace all your high salt high fat processed snacks with this guava snack.

It is very easy to make. Just cut 3 guavas into slices and soaked in 3 cups (approx 700 ml) of Apple cider vinegar and refrigerate. Every time you feel like snacking, just munch on this. Not only does the vinegar is helpful in losing weight but the guava contains high amounts of dietary fiber which keeps you satiated and stop you from looking for other food

3. Sleep by 10pm

I cannot stress this enough. Our biological system is hardwired to be asleep by 10pm, during which time, many hormones are produced to help us repair our muscles which we wear out during the day and the body burns up lots of energy and hence fats to perform this function. If we are not sleeping early, not only is our body not burning fats, but the production of the stress hormone cortisol will in fact slow down our metabolism and hence the fat burning. If anyone asks me just one way on how to lose weight fast, I would say this is the one.

4. Eat high fiber food to prevent overeating

Both the Chia Fresca and guava are high fiber food. Others include lettuce, bananas and berries.

5. Eat high protein, Low fat food like chicken breast or salmon instead of red meat

As far as possible, eat it poached and not deep fried. Say NO to processed food and eat fresh

6. Eat less starchy carbo and replace with carbo from vegetables.

Eat plenty of green vegetables which can provide plenty of carbohydrates. Reduce the starchy carbs like pasta, rice, potatoes by at least 20%. In our modern culture, we are eating too much starches, especially when you factor in all those starchy sauces that makes our food so delicious.

7. Get involved in a high calorie burning sport

It could be tennis, Badminton, Swimming, jogging, dancing. Find one that appeals to you that you can do on a regular basis and do it at least twice a week.

8. Put in 30mins to an hour workouts daily, be it at the gym or at home.

This would focus mainly on cardio workouts and some weights and strength training.

9. Go on a detox diet at least half yearly.

My detox routine normally last 5 days where I eat nothing but the Chia Fresca, guava snack, lettuce and plain water. I do this quarterly but feel free to do it as often as you are comfortable. During our day to day activities, we accumulate toxins along the way which hampers our bodily functions including metabolism. Therefore, we need to regularly get rid of the toxins from our body and restore our metabolism.

10. Set your goal, measure yourself and intensify all the above when necessary.

So these are the top 10 ways on How to Lose Weight Fast summarized for you

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

The best method of diet to lose weight extremely fast and keep it off

the best diet to lose weight and keep it off

It is scientifically established that weight loss depends on 3 factors. These are calories consumed, calories expended and metabolism. The best method of diet to lose weight extremely fast and keep it off is one that helps me turbo boost my metabolism.

This is because for the same amount of calorie reduction through lower intake and higher output, a higher metabolism rate can multiply weight loss and fat burn.

The best method of diet to lose weight extremely fast and keep it off

Next, we look at what kind of diet that can help to reduce calories and increase metabolism.

1. Cut down sugar which increases insulin resistance

Sugar increases our insulin resistance which in turn reduces our metabolism and cause our body to store up fat.

2. less starchy carbohydrates

I would review my base metabolism rate (BMR) regularly for the amount of calories required daily. You can check it out using my BMR Calculator. Consume whatever is your BMR calorie if you are trying to maintain your weight. If you are trying to lose weight, just consume less than your BMR. I usually go for 20-30% less.

I would limit the amount of calories needed daily to a maximum of 50% from starchy carbohydrates.

During periods when I want to reduce more, i would limit this to 30%. This is so when after festive seasons when I have been eating more than my usual.

Starchy carbohydrates increases our sugar levels, so reducing starchy carbohydrates reduces our sugar levels

3. Say No to Starchy sauces

Even when we eat low calorie food, the starchy sauce sometimes can contribute more calories than the actual food itself So, the next time you have a meal, request for sauce on the side and take it only sparingly.

4. Increase intake of protein

As you reduce starchy carbohydrate, you have to make up for it through more protein like skinless chicken breast or salmon. Protein is known for boosting our metabolism.

5. Take more leafy greens like lettuce

Another source to replace the reduced starchy carbohydrates are leafy greens like lettuce which contains carbohydrates without the sugar.

6. Tomatoes which reverses leptin resistance

Tomatoes are known to reduce inflammation and water retention and reversing leptin resistance. Leptin is the protein that signals to our brain that we are full and stop eating. Therefore, tomatoes are great to prevent us from overeating and lower our calorie intake

7. Metabolism boosting food and fruits

Peaches are also low in calories and boost metabolism as tthey contain flavanoids like catechins and they also have high fiber content.

Cherries contain a hormone called melatonin which is what is produced when we are in deep sleep that sets our body fat burning into overdrive mode. They are also low in calories and contains vitamins that boost metabolism. Cherries are believed to be one of the most energy boosting fruits.

8. Low GL and high dietary fiber fruits

This is one of the best way to assuage your hunger pangs as you reduce your intake. One of my favourite is the guava. It has one of the lowest GL and the highest dietary fiber amongst all fruits.

You can even make it into a snack by soaking it in apple vinegar. This is so useful when you try to kick your habit of snacking on high sugar high salt snacks.

Exercises to burn calories and up metabolism

One simple exercise which you can do anywhere is the sprint. You can burn up tremendous calories doing this simple exercise.

Swimming is another great exercise which I prefer to burn off calories.

Both are great for boosting your metabolism.

Turbo Charge Our Metabolism

Firstly, we need to know how metabolism is affected. The main component that drives metabolism is the production of Melatonin. Melatonin is produced when we go to sleep and is produced in the dark. Pressence of light inhibits Melatonin production.

Based on our biological clock or the circadian rhythm, melatonin production starts at 10pm when we are fast asleep in the the dark. It will ramp up to the maximum at 12 midnight after which it will start falling until by 2am, production ceases.

This is our body natural response and during this time, when melatonin is produced, our metabolism is highest as the body burns up tremendous energy in order to repair our cells that was damaged in our daytime activities.

Therefore, you need to be asleep by 10pm for this turbo charged calorie and fat burning machine to begin working miracles for your body.

However, if you do not have sufficient sleep, more of the stress hormone Cortisol would be produced. You will find that this would slow down your metabolism. Not only that, you would start craving for high sugar, high salt food and cause hunger pangs. Hence, it is imperative that you have to reduce stress and have adequate rest to maximise weight loss.

Therefore, the best method of diet to lose weight extremely fast and keep it off is to turbo charge your metabolism. So, get into deep sleep mode by 10pm today!

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

Best Diets for natural and permanent weight loss

best diets for natural and permanent weight loss

There are many diets that have been developed over the years. But you may ask, what are the best diets for natural and permanent weight loss. There are some that requires restricting certain types of food like keto and paleo diets and some that requires only eating only at certain windows like the intermittent fast. There are even some that advocates eating less meals a day like the one meal a day.

However, I feel the most balanced and one that requires the least adjustment is the Mediterranean Diet. You typically eat almost the same things without need to much restrictions.

What is the Mediterranean Diet

The mediterranean diet is actually derived from the lifestyle of the people’s living along the Mediterranean coast like Southern Italy and Greece.

1. Proteins from Legumes and Pulses

This diet calls for consumption of large amounts of legumes, lentils and broad beans, providing much needed protein from plants. Doing so have been shown by studies to reduce weight significantly

2. Proteins from Fishes and Meat

The people in the mediterranean love to partake fresh sardines and anchovy grilled and drizzled with lemon sauce. This provided plenty of protein and omega 3 fatty acid. Due to the fact that we may not be able to get hold of fresh sardines and anchovy easily, an alternative may be grilled salmon and the dried version of anchovy. In Asia, dried anchovy is commonly used in soups, chinese stir fries, or deep dried drizzled with lime and chilli paste.

This diet calls for only moderate consumption of non-fish meat supplemented by diary products mainly made up of cheese and yoghurt.

3. Vegetables

A vegetable diet made up of tubers like radishes, turnips and carrots, green leafy greens like lettuce and root vegetables like potatoe, tomatoe and eggplants. All this supplemented with a dose of nuts and seeds.

They take a lot of tomatoes and eggplants. Tomatoes are great for weight loss as it is known to reduce inflammation, water retention and reverses leptin resistance. Leptin is the protein that signals to our brain when we are full, thereby preventing us from overeating.

You can get plenty of fiber from eggplants. This will keep you feel satiated for longer , reducing your hunger pangs, thereby cutting down your food intake.

4. Carbohydrates

The carbohydrates that are mainly from bread, either pita or barley bread and pasta. While white and wholemeal pita bread is similar to any other white or wholemeal bread, the barley bread is outstanding with a super low Glycemic index of only 34.

As for pasta, the Mediterranean diet calls for it to be a side, rather than the main dish. Usually, only 1- 1.5 cups of pasta is consumed, in conjunction with other food like fish, vegetables and meat.

5. Fruits

Amongst the various fruits that the people of the Mediterranean eat, 2 stand out for our weight loss efforts. They are Peaches and Cherries.

Peaches are great for weight loss because they contain flavanoids like catechins which boosts metabolism. Besides, they are also low in calories and high in fiber.

Cherries, on the other hand contain a hormone called melatonin which also boost our metabolism. It is also believed to be one of the most energy boosting fruits. Hence, it gives us the much needed energy while eating less, thereby reducing our weight.

Better Sleep Patterns Boost Metabolism

Numerous studies have shown that having the correct sleep pattern can dramatically help us burn away those unwanted stubborn visceral belly fat. What then constitutes a good sleep pattern.

Ideally, we must have 7 hours of sleep. Not only that, we need to have slow wave sleep, what is commonly known as deep sleep. This is in contrast to REM sleep. In REM sleep, although, we seem to be sleeping, our mind is still highly active, giving the body little respite as the muscles are paralysed and breathing and heart rate goes erratic.

Last but not least, to really charge up your metabolism, you need to be asleep by 10pm. This is because our biological clock triggers the production of melatonin to start at 10pm when we are in deep sleep. Your body will ramp up the production until 12 midnight when it begins to decline and stops completely by 2am.

How to Burn your Belly Fats While you sleep

Therefore, to burn your belly fat and lose weight permanently while you sleep, you would need to be in deep sleep by 10 pm and ideally, you should allow for 7 hours of sleep daily.

So, you may ask, how do I get into deep sleep mode. Especially, when we age, it is more and more difficult for us to get into deep sleep mode. That is one of the key reasons why as we age, we find our metabolism dropping and more difficult to permanently lose weight.

There is a beverage that you can drink belore bed which helps you to get into deep sleep and burn fats fast. Clck here for details.

What is the best diets for natural and permanent weight loss

My personal favourite is the Mediterranean Diet, combined with the Ideal sleep pattern. I personally vouched for it to be the best diets for natural and permanent weight loss.

To enumerate the points, what I recommend is the following

  1. Ideal sleep pattern;
  2. Eat more legumes and pulses;
  3. Eat more grilled salmon, if fresh sardines not available and anchovy;
  4. Moderate consumption of meat, leaning more to skinless chicken breast and less red meat;
  5. Higher consumption of vegetables, especially tomatoes and eggplants;
  6. Limited consumption of carbohydrates of bread and pasta
  7. Consume more peaches and cherries compared to other fruits

There you have it. If you follow this diligently, you would be on your way to a natural and permanent weight loss.

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here

Simplest Change to Diet And Lifestyle That Resulted in Losing Weight And Feeling Healthier

simplest change to diet and lifestyle that resulted in losing weight and feeling healthier

The simplest change to diet and lifestyle that resulted in losing weight and feeling healthier was the decision to ease back on the late nights and sleep early. There are many studies that shows that sleeping early burn fat fast.

At that time, I was keeping late nights, feeling stressed and downing coffee after coffee. I was also gorging on carbonated soda and potatoe chips. These led me be be listless in the day, drained of energy and always hungry.

The wakeup call came, when at the grand old age of 30, I was panting hard after just climbing a short flight of stairs. I was weighing at 75 kg or 165 lbs then. It didn’t help that, right around this time, my doctor told me that I am at high risk of getting diabetes. He told me to ease down on the sugar and re-test again in 3 months. He would have to put me on long term medication if there is no improvement.

Simplest Change to Diet And Lifestyle That Resulted in Losing Weight And Feeling Healthier

The first thing I decided to change was to ease down on the late nights and start going to bed early. This reduces my lethargy in the day and I felt less stressed..

Once I started sleeping early, I was able to give up all the sugary drinks and high salt snacks that I was consuming.

I also started eating less starchy carbohydrates, which actually make me feel less hungry and more energetic. This was when I began exercising more regularly. I went on the treadmill and exercise bike for 30 minutes daily now.

Gradually, I began to get back in shape and becoming more energetic. As my body begins to lighten, I found it easier to to reduce my food intake and exercise longer. My endurance began to improve and don’t pant as much going up stairs. I continue pressing in, trying many diets and at the end of 6 months, I felt like a new person.

Looking back, I come to recognise that critical to my success was the decision to stop the late nights and going to bed by 10pm. This forms the basis on which all the other initiatives was built upon.

Backed by scientific after scientific study, was the fact that sleeping early burn fat fast in the following ways

By Reducing Insulin Resistance

A lack of sleep causes insulin resistance. This causes our inability to break down the sugars and it gets absorbed into our system.

By Cutting Cortisol Production

Your body also produces the stress hormone Cortisol in abundance, which causes us to feel hungry indefinitely. It also induces cravingss for high sugar, high salt food. Your body will also slow down the fat burning process as the brain signals that it is in crisis and need to preserve fat store. This also lead to slowing down of all other bodily function, which explains why we will feel slow and lethargic when we have insufficient sleep.

By Producing Melatonin

Melatonin production starts to ramp up from 10pm and peaks around 12 midnight, slowing trailing off until 2am. It is our body mechanism to repair all our body systems that was impaired during the day. During this repair process, the body burns up tremendous amount of our fat store.

Therefore, if we are not in a deep sleep by 10pm, this natural repair process and hence the tremendous fat burning would be disrupted.

Click Here to get started and see a brand new you in 2020

Your support helps keep this site running! If you click through and make a purchase of the products recommended here, I may receive a commission (at no additional cost to you).  Thank you for your support.  Details here