How to Lose Weight Fast!

Here's how to lose weight fast and improve your health all at the same time by following proven, tested principles.

Many people want to know the most effective ways to lose weight and keep it off long term, but unfortunately the field of weight loss is filled with 'land mines' all designed to blast your attempts at fast and sustainable weight loss.

In this article we will cover the best principles to use to help you finally lose all the weight you want quickly and easily and best of all keep the weight off long term. These principles are based on scientific, physiological laws that govern the human body. They are also the exact same principles used by bodybuilders and fitness athletes in order to prepare for competitions.

How to Lose Weight Fast

It simply makes sense to model your actions on the people who achieve the very best fat-burning and weight-loss results in the world and of course they are the bodybuilders and competitive fitness athletes. It is not uncommon for these two groups to achieve extreme levels of leanness, with body fat levels in the low single digits.

Best of all, as a general rule, they all use the same principles! Therefore, once you know what these principles are and simply apply them to your own life you too can achieve similar results!

Some people may say, 'But isn't everyone's body different?' Yes, everyone's body is different but there are fundamental principles that govern the human body and how it functions. Therefore, these fundamental principles will work and they will work for everyone! Of course, different people may response at different rates, i.e. one person may apply these principles and lose 8 kilograms in a month whilst another people applies the exact same principles and only lose 4 kilograms. However, they both get results, just at different rates!

Now, let's move onto the principles that will show you how to lose weight fast! We will examine nutrition, exercise and supplementation principles.



How to Lose Weight Fast
Nutrition Principles

Control Your Calorie Intake
In order to discover how to lose weight fast you must firstly understand how to create a 'calorie deficit'. This means the calories you expend each day must be great than the calories you consume. This is a guideline only and is certainly not an exact science. It is actually possible to still lose weight even though you may consume more calories than you expend each day! It all depends of the timing of your meals as well as the composition of your meals. However, for the purpose of this article, and to lose weight quickly, we will assume that you need to create a calorie/ energy deficit.

How to Lose Weight Fast

Minimise Insulin Secretion
Your nutritional habits play such an important role in helping you lose weight quickly. Therefore, it is absolutely imperative that you focus on doing everything necessary to maximise your results by applying proven nutritional principles. One of the most effective nutritional principles to assist your weight-loss efforts is to control the secretion of insulin in your body.

Insulin is a 'double-edged sword'. It is an anabolic (muscle-building) and lipogenic (fat-storing) hormone. Therefore, controlling its production is critical to your success.

As a general rule, you want to keep insulin low all day long. This may be achieved by having small, regular meals, by controlling your intake of carbohydrate (smaller portions and emphasising more low and medium-density carbs) and by always having 'complete meals'.

Emphasising more low and medium-density carbohydrates in your diet means eating more fibrous vegetables like, broccoli, cauliflower, green beans, carrots, capsicum, lettuce, tomatoes, etc. as well as controlled amounts of starchy vegetables (potato, sweet corn, peas, pumpkin, etc.), fruits and dairy foods. Only a very small amount of the high-density carbohydrates should be consumed. There include: bread, pasta, rice, cereals, sauces, juices, etc.

This is important because carbohydrates increase blood sugar levels and blood sugar has a direct impact on insulin secretion in your body.

'Complete meals' means that each of the meals you consume during the day contains a portion of carbohydrate, protein and fat. This means that having a piece of fruit for a mid-morning or mid-afternoon snack is simply not enough! Since it only contains carbohydrate, you must have a portion of protein and fat with it. This means perhaps having a small amount of nuts/ seeds or perhaps a tin of flavoured tuna.

If you're busy during the day and find it difficult to consume whole foods for all of your meals, having a protein shake for your mid-morning or mid-afternoon snacks may be suitable for you. BCN's ProBlend is a good example. Simply put 1-2 scoops in a shaker cup with 200mls of almond milk or oat milk to make a quick, easy and convenient snack option.

Increase Your Protein Intake
A relatively high protein intake does assist the body with weight loss. It help to maintain the lean tissue sources of the body, has an appetite-suppressing effect and requires more energy to be expended through the process of digestion and assimilation compared to the other macronutrients, fat and carbohydrate. That is why it is so important to have a portion of protein with every meal.



How to Lose Weight Fast
Exercise Principles

Weight Train 3-5 Times a Week
Weight training is an essential part of how to lose weight fast. It forces your body to maintain its muscle mass as you lose weight. Without it your body would lose both fat and muscle tissue and a loss of muscle would have a negative impact on your metabolism.

Cardio After Weights
It is definitely worthwhile doing 20-30mins of cardio (aerobic exercise) after each weight training session. This will assist the fat-burning process in the body. Cardio after weight training is so beneficial simply because your body will be in a carbohydrate-depleted state post-exercise, making your body more conducive to using fat as a fuel source.

This effect is magnified even more if a thermogenic like, XLR8 Thermogenic is taken prior to the workout. By doing so your body will burn even more fat during the cardio session after the weights.

Regular Cardio Sessions (ideally in the morning before breakfast)
It is also worthwhile performing a cardio session on the non-weight training days. This will help you achieve more rapid fat loss. The best time to do the cardio is first thing in the morning. Morning cardio (before breakfast) really is best way to lose weight, even if some 'fitness experts' dispute this claim. There is a study that demonstrated that there is no greater benefit in doing morning cardio compared to cardio after breakfast when it comes to fuel utilisation. However, it may be argued that if a thermogenic was used prior to both sessions the results may be significantly different.



How to Lose Weight Fast
Supplementation Principles

There are several supplements that are beneficial when you want to know how to lose weight fast and improve your health all at the same time.

Not only is it important to know what supplements to take, but also when to take them.

How to Lose Weight Fast

There are 3 types of supplements that everyone should be using on a daily basis. They are: a multivitamin, omega 3's and antioxidants. BCN's SuperFood Blend is a great example of a good-tasting antioxidant supplement in a powdered form.

However, in addition to these, thermogenics should be used, particularly pre-exercise (as mentioned earlier) to promote the fat-burning process in the body.

A good-quality protein powder that doesn't cause any silent inflammation in the body and doesn't contain any artificial sweeteners is also worthwhile using to ensure you have an adequate protein intake each day.

Glucose disposal agents are also beneficial because they help to keep your blood sugar level stable, making it easier for your body to access and utilise fat as a fuel source.

Cinnamon is a good example of a powerful glucose disposal agent and is contained BCN's MultiSpice along with a range of other spices that can dramatically improve your health and general well being.

Theoretically, there may also be some weight-loss benefit in using herbal anti-inflammatory supplements like, turmeric. Since most people's bodies are retaining water to some extent, primarily due to their dietary habits, assisting their body in ridding the excess fluid will help promote greater weight loss.

In fact, there are numerous studies currently underway examining the relationship between turmeric and weight loss. The results of these studies are sure to be interesting. A great turmeric supplement is BCN's Relieve Turmeric Forte.

If you would like more information on how to lose fat effectively, get a copy of my e-book, Look Good Feel Great! It contains all the information you need to how to lose weight quickly and improve you health dramatically.








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