I’m bringing you these 17 Ways to Lose Body Fat… Fast to help get those of you who regularly ask me “how do I lose weight”, on a very specific path to weight loss. The health benefits of a healthy weight cannot be overstated.
It’s important to understand that weight isn’t the be all and end all. A 85kg woman who is 5′ tall will be overweight yet a man of 85kg’s and 6′ tall will be of a healthy weight. Now if you want to “identify” as a 60kg Asian boy that’s your choice, just know that identifying isn’t the same as being.
According to the World Health Organisation, a weight loss of up to 10%, for people carrying extra weight, improves blood glucose control, reduces both blood pressure and cholesterol levels, improves lung function and breathlessness, reduces the frequency of sleep apnoea, improves sleep quality, and reduces daytime drowsiness. And can also alleviate osteoarthritis, back and joint pain1.
An enormous number of short and long term health benefits can be achieved with even 5 – 10% weight loss although even greater health benefits can be achieved if enough weight can be lost to return from being overweight or obese to a healthy body mass index range.
- Avoiding Type 2 Diabetes or Pre-Diabetes (high blood glucose)
- Improved Blood Glucose control
- Staying Heart Healthy
- Better Sleep
- Improved Mobility and Pain-free joints
- Increased Energy and Vitality
- Improved Fertility
Avoiding Type 2 Diabetes or Pre-Diabetes
High Blood Glucose (Prediabetes) is a condition that occurs when sugar levels in the blood are higher than normal but not high enough to be officially diagnosed as diabetes. Type 2 diabetes occurs when the body stops producing insulin in the amounts adequate to meet the body’s needs or the insulin that is produced doesn’t work properly. People with prediabetes are at significantly higher risk of developing type 2 diabetes down the track.
Being overweight or obese is a leading risk factor for type 2 diabetes. Studies have shown that weight loss of 7% and moderate physical activity, such as brisk walking for a total of 150 minutes weekly can prevent or delay the onset of diabetes by up to 58% 2.
17 Ways to Lose Body Fat… Fast
1. Ditch Fad Diets
While most trendy and fad diets promote themselves as a quick means to lose body fat, they are more often than not, too good to be true. Even if weight loss does occur, it is generally not sustainable and is rapidly regained. This off-on dieting can be discouraging and lead to a negative relationship with food.
2. Eat More Veggies
Although it may sound like a broken record, the importance of vegetables cannot be stressed enough. They are invaluable in your diet as they not only naturally keep calories in check, but offer valuable nutrients the body utilizes for imperative physiological functions. So rather than scooping out heavy dollops of pasta on a clean plate, comprise most of the plate with leafy greens, roasted veggies, and other veggie favorites. Besides, who’s ever been diagnosed as having a lasagna deficient diet?
3. Start with Protein
Combining protein with meals and snacks is important in weight loss, as it helps preserve and sustain lean body mass while increasing the feeling of fullness. Find both plant-based and lean protein sources to maintain muscle and lose fat here. SevenPoint2 Protein Shake is perfect as an entire meal replacement.
Along with fiber’s demonstrated role in digestive health, its intake is key for weight maintenance and potential weight loss. Recommendations encourage men and women to consume 38 and 25 grams of fiber daily, respectively, including from whole grains, legumes, fruits and veggies. Get more fiber in your diet.
5. Eat Healthy Fats
Eating fat will not necessarily accumulate body fat. Especially if unsaturated fat sources, such as olive and canola oils, nuts and seeds, fatty fish, and avocados, fat can be valuable in weight loss. While it is true fat is calorically-dense, it does take a greater length of time to digest in the body, which may heighten satiation, keeping you fuller for longer periods of time and reducing cravings.
6. Drink More (alkaline) Water
Water plays a critical role in your health. It carries out waste products from the body, helps deliver life-sustaining oxygen to all parts of the body, along with several other processes. Being naturally calorie-free, swapping out sugary drinks with water can save hundreds upon hundreds of calories. Drinking a glass prior to meals can also lessen the risk of overeating, which may save on even more calories.
Related Article: Alkaline Water and Stomach Acid
7. STOP with Sugar
Stopping craved sweet treats can do wonders for your waistline. There is no doubt sugar can be highly addictive, and research confirms this. Go for naturally-sweetened fruits rather than highly processed foods filled with added sugar, including cookies, pastries, and other packaged snacks.
Related Article: Sugar Industry Exposed as Liars!
8. Allow Occasional Indulgences
Also known as “cheat meals” in the fitness world, it is important to allow yourself foods you crave and indulge on occasion. Restricting and avoiding foods can cause binges later down the road and facilitate a poor connotation with foods.
9. Drive-by the Drive Thru
Fast food drive thru’s are generally notorious for their greasy, oil- filled products. While it may be convenient following a long day, skip the drive thru and practice meal prepping to keep health goals driving to (not thru) victory!
Related Article: 15 Sign Your body is Too Acidic
10. Get Comfortable with Menus
Start getting comfortable with menus and food descriptors. Skip fried foods and look for items that are boiled, broiled, baked or steamed. When ordering a salad, try sticking to oil-based dressings, also asking for it on the side. Rather than pouring all of the dressing on right away, lightly dip those greens into it, as you more than likely will not end up using all of it.
11. Spice it Up
The use of spices is not only encouraged to offer flavor without the use of a salt shaker, but may actually facilitate weight loss. Research has shown a spicy meal may increase metabolic rate, or calorie burning, along with the potential to increase feelings of fullness. Some spices have even been linked to increases in gut health.
Related Post: Improving and Maintaining Your Digestive Health
12. Eat Slowly
Aside from what foods comprises the meal plate, the importance of eating slowly cannot be stressed enough. Slowing down and enjoying the tastes and flavors of foods not only increases food appreciation and nurtures a healthy relationship with food, but can lessen the risk of overeating.
13. Drink Coffee (occasionally)
Although limiting or completely skipping out on the sugar and milk/cream is encouraged, consuming a cuppa may result to weight loss. Coffee has been advertised as an appetite suppressant and stimulant of thermogenesis, a process in which the body converts energy into heat, subsequently speeding up metabolism. Its high caffeine content may spark great energy to get you to the gym to begin with and conquer a workout once you are there. While tea does not match the caffeine content of coffee, drinking a cup may also be attributable to weight loss.
If you are going to drink coffee regularly, you need to offset the acidity in your system caused by the coffee with SevenPoint2 Alkaline Booster capsules.
Related Article: Alkaline Booster Capsules
14. HIIT It Up
Commonly known as high-intensity interval training, HIIT became recognized and advocated as a quick means for weight loss. Primarily related to the use of both aerobic and anaerobic energy systems, HIIT can accelerate your weight loss efforts without lengthy workouts at the gym.
15. Build Muscle
Despite the importance of cardiovascular and aerobic training, do not forget the importance of strength and resistance training to build muscle. Ultimately, the greater the muscle and lean body mass, the quicker the metabolism and calorie burn even when the body is at rest. Use SevenPoint2 Molecular Hydrogen to increase the oxygen supplied to your muscles during a workout.
Related Article: Molecular Hydrogen, SevenPoint2 Recovery
16. Keep Active
Although a rigorous workout in the morning hours is effective, keeping active throughout the day can not only heighten energy levels, but accelerate weight loss efforts. Stay active by parking far away from the entrances, taking the steps over the elevator, and walking the dog around the neighbourhood.
17. Change Your Lifestyle
Ultimately, it is important to change your routine and adapt with it. Health is ongoing and requires ongoing, consistent healthful considerations. By implementing the tips above, you can migrate to a not only a healthier you, but a happier lifestyle!
1WHO Consultation on Obesity (1999: Geneva, Switzerland) Obesity: preventing and managin the global epidemic: report of a WHO consultation. (WHO technical report series; 894).
2Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachim Jm, Walker EA, Nathan DM; Diabetes Prevention Program Research Group. Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin. N Engl J Med 2002; 346 (6):394-403.
Have you been trying to lose belly fat? If so, let us know in the comments below how you went on and what you did to overcome it.