Fat Loss for Dieters

Many people are still under the misguided assumption that reducing calorie intake is the solution to weight loss. Although calorie intake is a factor, it is far from being the ideal solution most believe.

This is due to the fact that when you consume fewer calories, your body will readjust the metablic rate resulting in fewer calories burned. Therefore, long term benefits are limited.

The best approach, based on the latest research is a combination of steps which, when combined, have a fast and permanent impact on your weight loss efforts.

The first step is to eat more meals, but much smaller potions throughout the day. Whenever you eat, your metabolism increases which helps your body burn fat. Going for long periods without food often sets up a situation where the body burns muscle tissue. Lean muscle revs up metabolism, so you want to hold on to as much muscle as possible. Small meals eaten throughout the day helps to sove this problem.

The second step is to clean out your colon. Many people have 5-10 pounds of waste in their intestines. Eliminating excess waste in the colon can produce a loss of five to ten pounds.

Your body will be more able to absorb the nutrients from the food you eat when you get rid of this waste.

Step three is to consume more high quality protein, fewer carbohydrates and less dietary fat. You can get high quality protein from chicken breast, salmon and other lean meats like sirloin. Eating high proteins foods helps with muscle growth which helps with fat burning.

Cutting all carbohydrates is detrimental. Carbohydrates fuel our bodies with the energy it needs. Due to a spike in insulin levels, overeating carbohydrates results in extra fat storage.

Because body fat and dietary fat are similar, the body is very efficient at storing dietary fat as body fat. If you want to lose weight you should limit your dietary fat.

Protein is the nutrient for revving up the metabolism. It supports normal thyroid hormone levels and thus plays a major role in fat burning.

Step four is to eat foods that burn fat. The release of insulin is tempered by vegetables. Since elevated insulin can make the body more efficient at storing fat, eating vegetables will decrease the chance that the body will enter a fat-storing state.

Another important reason to eat more vegetables is that some, like broccoli, cabbage and cauliflower have fat fighting compounds called indoles. These indoles interfere with the uptake of estrogen which is body fat friendly and is produced by both men and women.

Step five takes advantage of new scientific research. Foods that help the body burn fat are now available in supplement form. Some of these include green tea, acai berry, whey protein and even cold water fish oil.

Other supplements such as hoodia help decrease the appetite.

Step six involves weight training which increases metabolism and burns more fat than slow cardio. Scientists have now concluded that resistance training, such as weight lifting, keeps metabolism boosted longer than cardio training. this works on two distinct levels.

First, greater amount of muscle are produced through weight training. Muscle tissue is critical to a higher metabolic rate.

Another point, is that resistance training creates more anabolic hormones in the body. Anabolic hormones rev up the metabolism resulting in increased fat burning. Due to the fact that the body requires calories to rebuild, you will keep a higher metabolic rate for a longer period of time.

Step 7 is doing high impact cardio. With high impact cardio you do quick but short bursts of energy and then a slow down or rest period. Not only will this burn more calories than slow cardio, but will have an effect similar to weight training by keeping the metabolism revved longer.

cardio should be done first thing in the morning on an empty stomach. This is when blood glucose levels are lowest and the body will be forced to burn fat rather than relying on glucose reserves.

Cardio should be limited to ten to fifteen minutes. But these ten to fifteen minutes should work you more than 30 -40 minutes of slow-low impact cardio and will burn more calories. After ten to fifteen minutes of your cardio work out you should have a good sweat going.

Shedding those unwanted pounds is now just a matter of implementing the steps outlined in this article.