Here Are The
Top 7 Quick Weight Loss Tips...

If you're desperate to lose weight quickly, here are the top 7 quick weight loss tips. These are easy ways to lose weight fast so you can finally get the body of your dreams in record time!

These are the quick weight loss tips used by bodybuilders and fitness competitors during their competition preparation, especially when they need to lose the last few stubborn kilos (pounds) of hard-to-shift body fat.

Since these strategies help bodybuilders reduce their body fat percentage into the low single digits, just imagine what they could do for you if you have more than a few kilos (pounds) to lose!

These quick weight loss tips aren’t difficult either but they do require discipline and a commitment of time and effort. If you’re willing to commit to these tips you will be rewarded with a dramatic loss of weight.

-by Stephen J. Smith, BSc - Certified Personal Trainer & Cert. IV Assessor (Personal Training)



Quick Weight Loss Tip 1: Have 5-6 small meals a day.
One of the most common strategies people use to lose weight is to skip meals. Whilst reducing food intake is certainly an effective way to lose weight, having fewer meals is not the way to go. Many overweight people say, ‘I don’t know why I’m overweight, I only eat once or twice a day!’ Unfortunately, this is exactly why they are overweight.

Having a mild calorie restriction is effective because if you consume less calories than you burn each day you will lose weight- simple! However, skipping meals forces the body to invoke its ‘Anti-Starvation Response’ because it thinks it is entering a famine.

As a result, the body slows the metabolism to preserve energy. It also increases cortisol output and cortisol is the most powerful catabolic hormone in the body, which means it goes around the body breaking down lean tissue, particularly muscle. A loss of muscle slows the metabolism even further.

Skipping meals also results in an increase in appetite, which forces you to eat larger amounts of food when you do eat. In addition to all these factors, the body increases the activity of fat-storing enzymes so when you do eat the food gets stored as fat. All of this results from simply skipping meals!

By having a small meal every 2-3 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long.

Unfortunately though, most people are conditioned to having large meals and they automatically assume they will put on weight if they have 5 or 6 meals a day. The fact is, the ideal portion sizes for most people are actually quite small and in order to lose weight fast it is essential that you never feel full from a meal but you do feel satisfied.

Also, most people find it difficult to have a meal every 2-3 hours throughout the day because they are so busy with work and/ or family commitments. Here are some suggestions to ensure you get your 5 or 6 meals a day.

• Plan and prepare your meals the night before
• Use meal replacements (protein shakes)
• Select foods that are quick and easy to prepare and consume

Quick Weight Loss Tip 2: Reduce your intake of high-density carbohydrates.
Most high-density carbohydrates like bread, pasta, rice and cereals cause a rapid rise in blood glucose. This invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. Not only this, but insulin also stops the body from mobilising and utilising fat for fuel (burning fat).

So if you want to maximise fat loss, you need to keep insulin to a minimum and the best way to do this is by reducing your intake of starchy carbohydrates without cutting them out altogether. Cutting them out totally is a philosophy of many low-carb diets. However, these are very hard to sustain long-term and may lead to nutrient deficiencies.

Each day, have a small amount of high-density carbohydrates; a moderate amount of medium-density carbohydrates; and a large amount of low-density carbohydrates.

For a complete list of carbohydrates, see pages 136-138 of my e-book, Look Good Feel Great


Quick Weight Loss Tip 3: Use a ‘thermogenic’ (fat burner).
There are several very effective thermogenic supplements on the market that can accelerate your progress towards your goal. Those containing caffeine, green tea extracts and an extract from a plant called coleus forskohlii are the most effective. They will boost your metabolism and promote the release of fat from the fat stores.

XLR8 Thermogenic by BCN is a good example. It contains a combination of 7 powerful herbal ingredients specifically designed to boost your metabolism, burn body fat and increase your energy.

Unfortunately though, thermogenics are not ‘magic pills’. You can’t expect to take a couple of thermogenic capsules and then go home and eat pizza and drink alcohol and expect to get results. Thermogenics only work when their use is combined with a good nutrition and exercise program.

Take 1-2 capsules twice a day; once prior to your morning exercise session and once with your lunch. Don’t take them later than 4:00pm in the afternoon because they may keep you awake at night.

Before using thermogenics, see your doctor first and obtain their approval.

Quick Weight Loss Tip 4: Do not eat anything for 30 minutes after the completion of any exercise.
As a result of using the thermogenics combined with the exercise , your metabolism will remain elevated for quite some time after the exercise session is finished. This means your body will burn fuel (including fat) at a faster rate than normal.

Any exercise causes the body to use carbohydrate (muscle glycogen and blood glucose) as a fuel source. This means that after the exercise is completed the carbohydrate stores in the body will be reduced and the body will be forced to use fat as its primary source of fuel.

If a meal is eaten immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin from the pancreas. One of the effects of insulin is to stop fat burning in the body. Therefore, wait 30 minutes (but no longer because cortisol will rise) before having your next meal.

This is one of the very simple but effective quick weight loss tips.

Quick Weight Loss Tip 5: Perform a weight training workout 2-4 times a week.
Lifting weights is the most under-estimated way to burn fat fast! Now, before you start saying, ‘But I don’t want to get big muscles!’ or ‘I don’t want to look like a man!’, consider the following:

The main purpose of lifting weights when your primary goal is to lose body fat is to preserve the muscle mass you already have. You see, muscle is the ‘engine’ within which the fat, or ‘fuel’ is burnt and maintaining or even increasing your muscle mass slightly will help ensure your body fat is burnt off efficiently.

If you don’t lift weights, your body will quite happily lose both fat and muscle as you drop the kilos. Lifting weights forces your body to maintain your muscle mass, therefore keeping your metabolism elevated and turning your body into 24-hour-a-day fat-burning machine!

Incidentally, it only takes two 30-minute sessions a week to obtain the muscle-preserving benefits of lifting weights.

Quick Weight Loss Tip 6: Perform 30-60 minutes of aerobic exercise morning and night.
Yes, you read that correctly, morning and night- 2 sessions a day… every day! No excuses. We’re all busy, we all feel tired some mornings, but if you’re serious about getting amazing results, then you must be willing to do everything necessary.

When we talk about aerobic exercise, we’re talking about exercise! Not walking around the shops, doing the gardening or doing housework. It must be exercise, which means your breathing rate increases, your face goes red, you sweat, you get tired- simple!

Some examples of aerobic exercise include: walking (pounding the pavement at a brisk pace- not dawdling), cycling (stationary bike is ideal), swimming, rowing, stepper, cross-trainer, aerobic classes, boxing, etc.

Quick Weight Loss Tip 7: Ensure each meal contains protein.
Protein is a component of all cells and makes up over half the dry weight of the human body. Furthermore, the human body is a dynamic structure, which means it is constantly building up and breaking down tissue.

Just imagine a bath full of water. At one end of the bath the plug is pulled out and at the other end the tap is turned on. The water level in the bath doesn’t change but there are ‘new’ water molecules entering the bath and ‘old’ water molecules leaving the bath all the time.

The human body is exactly the same. If the body breaks down more tissue than it builds up, then it is said to be in a catabolic state. This results in the metabolism slowing down due to the loss of muscle tissue.

Having a portion of healthy protein foods every few hours throughout the day provides the body with a constant supply of amino acids- the building blocks of the body. This prevents a catabolic state, promotes an anabolic state (tissue building) and therefore keeps the metabolism ‘fired-up’.

If only carbohydrate or fat is consumed for a meal, for example a piece of fruit (carbohydrate) for the mid-morning meal, then the body will still enter a catabolic state because it doesn’t have the building blocks (amino acids) to re-build body tissues. Protein, as its name suggests, is of primary importance.

Many people find it easier to get the highest protein content food their body needs every 2-3 hours by simply having 3 whole-food meals (breakfast, lunch and dinner) and then having protein/ meal replacement shakes for their mid-morning or mid-afternoon meals. BCN’s MultiSlim Deluxe Shake is a great example.

So there you have it! The top 7 Quick Weight Loss Tips. If you use all of them in your weight-loss program, prepare to be amazed at how quickly your body will change.

Go for it!

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