As a fat loss expert I’m often asked questions like “Can I take this pill or drink this skinny shake will I be able to lose weight?”
In short the answer is NO and I’ll explain why in just a moment but first I want to take to you about the billion-dollar diet industry that targets people desperate to lose weight with their “quick fix” pills and potions that leave you broken hearted, disillusioned and your wallet being the only thing losing weight on a regular basis.
These companies employ the best marketing minds in the world whose job it is to manipulate research and convince you that their new pill or potion is the answer to your weight loss problem.
Using clever adds they spin stories that tug on the heart strings of our dieter (who has probably tried every fad diet there is, only to fail and end up where they started from in the first place or worse. But because the diet companies have “proof” that their miracle pill or potion works our poor diet is left feeling like a failure and that it was their fault it didn’t work from them as so they are left with a self confidence problem.
But let me tell you this, it’s not your fault you’ve failed their diet. They lied to you!
So now that I’ve got that off my chest, I’m going to share with you The Truth About Fat Loss And The 3 Keys To Permanent Weight Loss
Like it or not, there is no special pill, potion, shake of gadget that is magically going to strip the fat from your body The ones that do can come with high cost, not only financially but physically. Liposuction sucks out fat cells from your body and granted you will lose the fat from that area but if you continue to overeat you will still gain fat, but this time in other areas, potentially risking storing fat in and around your internal organs.
Bariatric surgery includes a variety of procedures with weight loss being achieved by reducing the size of the patients stomach with a gastric band, removal of part of the stomach or by re-routing the small intestines to a small stomach pouch.
Immediately after surgery the patient is restricted to a liquid only diet until the gastrointestinal tract has recovered. Once recovered the patient is limited overeating is curbed because exceeding the capacity of the stomach causes nausea and vomiting.
Now I don’t know about you but this isn’t a way to live your life. Therefore the only safe way to lose weight permanently is to follow an integrated fitness and nutrition plan that focuses on a change on body composition (lean muscle vs. body fat), rather than focusing on your weight according to the bathroom scales.
Muscle plays an important role in a fat loss program as it is a metabolically active tissue that needs energy just to “be”. In other words muscle is the engine of your body and if you don’t eat enough food to feed your muscles your body will start to break it down resulting in you having a smaller engine.
When you lose muscle tissue you also lose all the stored glycogen (sugar stores) and the water stored in it. It’s muscle wastage, glycogen & water loss that results in the initial weight loss in a lot of fad crash diets.
With a smaller metabolic engine you end up with a slower metabolism, which means you’ll burn less energy on a daily basis. And this is why when people reach their weight loss target and come off these types of diet they rebound back up to their old weight, or worse, they gain more fat that they lost in the first place.
Now that you know the Truth About Fat Loss, I’m going to share with you the 3 Keys To Permanent Weight Loss
Key 1: Lift Weights, Burn More Fat
So if muscle is the driving force of your metabolism you should do everything in your power to ensure you keep as much as possible and maybe gain a few pounds during any fat loss program.
Resistance training or weight training is by far the best way to train to reshape your body, build lean muscle and increase your metabolism. By using bar-bells, dumbbells, kettlebells, sandbags and even your own body weight you can effectively work your muscles to help them grow stronger.
As you increase your lean muscle tissue you will also increase your metabolic rate, effectively increasing the tick over speed on your cars engine, meaning that you will be able to burn fat faster. Even while you are reading this or when you are sleeping.
This in turn will allow you to eat more healthy foods without the risk of gaining unwanted fat. However I must caution you: it’s not an excuse to gorge on junk, you cannot out exercise nutrient deficient diet and sooner or later it will bite you in the backside literally, as your body starts to lay down fat stores around your hips, bum and tummy.
There are many more benefits to resistance training than burning unwanted fat and building lean toned muscles. Resistance training as strengthens the ligaments and supporting structures of our joints, which helps to protect them from injury as well as the stresses and strains of every day life.
Resistance training has also been shown to decrease the risk of cardiovascular disease helps to lower blood pressure and decreases the risk of degenerative diseases such as arthritis.
When combined with the nutritional protocols outlined in the EAT Smart Diet Solution, an intense weight training program has been shown to help type 2 diabetics to improve their blood sugar control. The increase in muscle tissue from weight lifting is particularly beneficial to diabetics as muscles are a major clearance site for circulating blood sugar.
Other benefits of resistance training include improved posture, improved mood and enhanced self-esteem.
Key 2: Cardio Training.
Cardiovascular training or cardio is the of exercise helps to reduce the risk of many conditions including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing cardio exercises, such as walking, reduce the risk of osteoporosis.
Running, cycling, swimming, rowing and walking are all traditional forms of exercises used to improve the cardiovascular fitness as they use the large muscles of the body. Cardio exercise is generally used as part of a weight loss program as it burns a higher percentage of fat during the actual execution of the exercises.
Unfortunately, the body very quickly adapts to cardio exercise and so cardio lovers have to continually exercise for longer in order to burn the same amount of calories. This is all well and good if you have the time or are training for a particular event such as a marathon, however there is a downside to extended too much cardio. Studies have shown that long-duration cardio can raise cortisol levels in the body. Cortisol is released in times of stress and can result in the body breaking down muscle tissue. This reduction in muscle will lead to a lower metabolic rate.
The good news is, there is a way to over come this problem and it’s by upping the intensity of your exercise. So rather than training longer, you train harder. Interval training is perfect for this. By using short bursts of all out effort you can burn more calories per session and set your metabolic rate into over drive as it burns calories at a higher intensity after your training session.
Key 3: EAT Smart: The Key To Long Term Fat Loss
Nutrition has the biggest impact on any fat loss program. If you want to lose fat and more importantly keep it off then you need to get your nutrition program sorted. As mentioned earlier, you cannot out train a bad diet.
A healthy and supportive eating plan will not only improve your health, but it will also help you to reduce your waistline by providing the optimal internal environment in which to burn fat.
With literally thousands of books on the market, each one promising to be the answer to your weight loss problem while at the same time contradicting each other is it any wonder most people are confused with what to eat to lose fat? And the fact that there are so many diets on the market proves that no one of them works long term.
If there was a magic diet that worked for everyone, every time then everyone would be on it, nobody would be over weight and all the others would become obsolete.
The reasons why diets don’t work is because they focus on the quick fix and not on long term lifestyle changes that incorporate regular exercise combined with a nutritious eating plan.
Another reason why a lot of diets fail is because they are over complicated or the cost of following them can be prohibitive after you’ve bought all the special shakes, pills or potions.
A healthy nutrition plan doesn’t have to be complicated and that’s why the EAT Smart Diet Solution takes a simple but extremely effective approach. By eliminating all foods that the human body treats as toxic or irritating, as well as foods shown to increase inflammation and then replacing them with plenty of fresh vegetables, fruits, lean meats, fish and poultry along with plenty of fresh clean water to return you to optimal hydration levels you will experience renewed health and a reduced waistline.
So there you have it, the Truth About Fat Loss And The 3 Keys To Permanent Weight Loss. By incorporating the nutrition protocols from the EAT Smart Diet Solution along with resistance training and intense cardio workouts will help you reach your goals faster, safer and the results will be lasting.