How to lose weight fast, the 11 rules you didn't know to achieve it
How do I lose weight fast? How come so many fitness champions can be defined all year round? By being very careful when practicing some diet.
Some have the right genetics not to accumulate fat and lose weight, but most, like almost all of us, accumulate considerable amounts of fat from food. After a few attempts to stay slim, most people throw in the towel and resign themselves to their condition.
But there is no need to despair. If you've always had a soft physique, if you find it difficult to lose weight quickly, lose weight and calories or eliminate toxins through a proper diet, this article can change your life.
You will learn how to lose weight fast. By following a few simple rules, you can gradually get into top shape.
You will know you have done well if people ask you if you have had liposuction. Maintain this slimness for a year or two, and your body will begin to recognize what its correct fat level is.
Your metabolism will adjust so that fat does not accumulate so quickly. The basic rules for this phenomenal change and rapid weight loss are on the following pages.
Read them carefully.
How to lose weight fast, fitness rules
Forget about fast diets
Never reduce your calorie intake to the point of hunger or weakness. If you do, your body may lose fat, but only temporarily.
Such diets increase the production and biological activity of a fat-accumulating enzyme called lipoprotein lipase.
When we go off the diet, this enzyme continues to be overactive. It accumulates fat and deposits it so efficiently that the level of fat soon becomes more significant than it was before.
Then, as a direct result of the irrational diet, we have become more obese.
The diet also lowers our basal metabolism, making it harder for the body to expend calories.
The latest studies by Dr. Diane Elliot and her associates at the University of Portland show that the reduced metabolic rate can persist twice as long after we abandoned a diet of the same duration.
In that period, the lower metabolism can make us regain all the fat we had with the addition of some more.
If we combine this with the effect of the lipoprotein lipases and it can mean that we weight even two or three kilos more than before.
If we keep doing it for ten years, we will see that we weigh 20 or 30 kilos more than before! That's why all diets to lose weight and lose weight fast fail by 95 percent. Never do them again!
Lose fat slowly
Fitness boys usually have less than 12% body fat, while Fitness girls have less than 23%.
At these levels, losing more than half a kilo of fat per week stimulates the activity of the enzymes that accumulate it.
Any extra calories are converted into fat, even exceeding energy requirements.
The result is the failure to continue losing fat, fatigue during training, and the loss of capacity for intense work. Fat follows, and muscle development stops.
Sounds familiar? If you lose fat or many calories at less than half a kilo per week, the body's system will not detect it. Fat loss will continue at the same level until the body fat rate is approximately 10% for men and 15% for women. (Helping this to lose weight fast)
To find out if you are losing fat or calories and not muscle, you should check your body composition from time to time.
Get the right nutrients.
When we only eat to maintain weight and energy, it is doubtful that our diet contains even the recommended amount of vitamins and minerals.
Dr. Paul La Chance and his associates in science, analyzed all popular diets, proving that they did not even provide the recommended amount of nutrients.
The answer to achieving this and losing weight fast is to take a good multivitamin-mineral supplement. It should contain a minimum of 100 percent of all recommended nutrients.
The Colgan Institute recommends a daily supplement that exceeds 120 percent of all recommended nutrients. (By following these guidelines, you can lose weight fast, easily and without losing your health)
Reduce fat intake
Most fitness girls know to avoid fat and calories to lose weight fast, especially after studies show that calories from fat remain in the body before those from other foods.
But reducing fat and calorie intake for weight loss is not always easy. Those calories are in many foods. For example, many types of cookies contain as much as 40 or 45 percent, about the same level as the diet in most industrialized countries.
The worst fats are saturated fats, which appear in large amounts in red meat, egg yolks, dairy products, poultry, and coconut oils. Even virgin olive oil is 16 percent saturated.
Fats should make up 15 percent of your total calories, with 3 or 4 percent coming from saturated fats.
It's hard to get, but if you want to lose weight fast, you will.
Avoid strange diets
The latest "strange" diets to lose weight fast and losing weight is the costly and medically supervised ones, which recommends liquid protein foods. Some fitness girls follow that type of eating and end up losing fat.
But do they maintain the loss? In 2017 and 2018, the Colgan Institute tracked 13 people who went on these diets for 3 to 6 months, at the cost of $1,500 to $4,000.
Eighteen months later, nine of the subjects have regained most of their lost fat.
They confirmed our findings by research published in the American Journal of Public Health.
They investigated more than 200 people who have lost an average of 84 percent of their excess fat by eliminating excess fat or calories on these programs. Less than three years later, they had regained 60 to 80 percent of their fat.
It's essential to eat good food. We tell you the best in our article "The 22 Best Foods for Your Health According to Science.
Eliminate Sugar from your diet
Removing sugar is essential for losing weight fast if you train daily or follow a diet based on complex carbohydrates, such as whole grains and vegetables, it is difficult for you to accumulate fat.
Sugar and refined carbohydrates such as whole wheat flour are different. They are absorbed quickly, becoming blood sugar that, from a moderate amount, becomes a poison that attacks nerve endings and other tissues.
And the body accumulates the excesses, using the insulin to transform them into saturated fats called triglycerides, which accumulate as excess fat.
Triglycerides are also in the arteries and organs, along with cholesterol, and eventually, lead to disease.
Even if a sugary food has the same number of calories as a complex carbohydrate, it accumulates more as fat, because it creates a temporary excess of blood sugar, which threatens the body and must be ready to be converted into fat.
To lose weight quickly and stay slim, one must consider the definitive abandonment of sugars and refined carbohydrates. Including more glasses of water in our food also helps to eliminate fat and calories. (They recommend that we eat balanced, well-balanced meals).
Maintain chromium "status."
The nutrient called chromium acts on insulin metabolism to make it more efficient. In turn, insulin is a regulator of sugar and fat in the body.
If an adequate amount of chromium is not available, insulin resistance develops. Insulin loses its effectiveness, and blood sugar and fat levels rise. That makes it virtually impossible to lose weight quickly.
Dr. Felig presented considerable evidence that insulin resistance slows down the metabolic rate, thus increasing fat deposits. Without enough chromium to see insulin resistance, losing weight fast is virtually impossible.
But chromium is often lacking in the diet of industrialized countries. A recent study by the American Department of Agriculture showed that the average person consumes less than 50 micrograms of chromium per day.
Long-term studies show that 200 to 290 micrograms per day are needed to maintain their "status" in sedentary people. People who play sports need considerably more.
A 200 mcg capsule will cover the needs of most people. Two tablets will probably be excessive, except for weighty men.
Never take more than 800 mcg daily, because excess chromium can be very toxic.
The primary function of L-Carnitine in the human body is to be the transport system of the fatty deposits to the cellular mitochondria, where they transform them into energy.
There is reasonable evidence that oral L-Carnitine supplements can increase cellular L-Carnitine levels, resulting in increased fat consumption.
L-Carnitine can also increase endurance and help us lose weight quickly. In a recent study, 44 people received a daily dose of 2 grams of L-Carnitine for four weeks.
Exercise tolerance increased significantly on an ergometer bike.
Of course, these people were heart patients with stable angina pectoris, and their resistance levels were below average, so the consequences of the experiment cannot be applied to people who practice sport.
However, in numerous studies in this science, we have shown using athletes that Carnitine L increases the duration of the exercise.
Although isolated cases have no scientific value, our experience, together with the medical literature tells us that Carnitine L works.
Therefore, L-Carnitine supplements increase the use of fat as fuel and possibly increase endurance for exercise.
This second effect may be as significant as the first if you are a girl who wants to lose fat fast. Increased exercise duration means more on the bike, rowing machine, or treadmill, so our body consumes more fat.
Caution: L-Carnitine is expensive and costs more than the mediocre supplements on the market, which they usually make them from L-Carnitine (also called recombinant carnitine).
Workout in the morning
Aerobic exercise practiced first thing in the morning has the following advantages:
- It raises the metabolism for a few hours after we stop training, so it helps us burn more calories and to lose weight fast.
- Early morning exercise boosts the use of fat as fuel and reduces the proportion of glycogen used as fuel — results: more significant fat loss.
Training in the afternoon raises the basal metabolism but also lowers it immediately because we go to bed earlier.
In one study, volunteers trained at half their maximum level for three hours in the morning.
Their basal metabolism was very high for 4 to 5 hours. Even 18 hours later, their metabolic rate was 5 percent higher than average.
If these people had trained in the afternoon, they would have lost most of the automatic effect of fat burning, because their metabolism would have slowed down as soon as they went to bed.
Regulate insulin levels
If we want to stay slim, it is necessary to avoid stimuli for insulin production. Stimulating insulin production causes insulin to rush into the bloodstream and drop immediately afterward.
Both ends of the insulin can cause sudden famines for harmful foods. The result is that excess sugar is converted into body fat.
In other articles on Creatucuerpo.com, we have covered most of the problems related to insulin production, including sugar intake, high intake of refined carbohydrates, and excess coffee. Now there are other problems to consider:
- Fiber consumed
- Fish oils
If we eat at regular hours, our insulin production will also be irregular, and our sugar levels will be fluctuating.
"Skipping meals is even worse if your goal is to lose weight quickly. When we get to the next one, insulin production overgrows, with a subsequent increase in the accumulation of body fat deposits.
Then blood sugar declines rapidly and asks us to eat "junk" products, refined carbohydrates, and saturated fats. Therefore, we must take a minimum of three meals a day at the same time.
Secondly, we must have a diet rich in fiber, about 40-50 grams per day.
Fitness menu to consume 50 grams of fiber
- Four slices of wholemeal toast: 10 grams.
- Lentils or beans (one cup): 10 grams.
- Kashi (one cup): 10 grams.
- Salad (one big bowl): 10 grams.
- Fresh fruit salad (one small bowl): 10 grams.
In sharp contrast, it takes 13 slices of white bread or eight cups of brown rice to get 10 grams of fiber. Scientists do not yet know precisely how fiber affects insulin regulation. We do know that it affects you and that it helps us eliminate fat.
Third, make sure your diet contains Omega-3 fatty acids. These acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which we can find in fish oils.
Dr. Leonard Storlien and his associates at the Garvin Institute of Medical Research in New South Wales, Australia, did research.
In which they proved that animals fed a diet in which 6 percent of omega-3 fatty acids are present do not acquire the insulin resistance produced by foods that usually impair insulin metabolism.
If our diet contains 6 percent Omega-3, it would mean 30 capsules of fish oil per day. However, Fitness girls are not subject to foods that damage the metabolism, and three daily pills of 400 milligrams may be enough.
Alternatively, they can take two meals a week of cold-water fish: salmon, trout, sardines, or sole, which contain a lot of Omega-3 acids. (Water is essential for an ideal diet and the elimination of toxins)
Use metabolic enhancers
The amino acids Arginine, Tryptophan, Ornithine, and Tyrosine, as well as the mineral Boron, indirectly affect the metabolism of fats through their effects on hormone levels. However, we must ingest them correctly, or we will lose their positive results.
The amino mentioned above acids affects the body mainly by their action on the increased emission of growth hormone. The help of this hormone is essential to achieve rapid weight loss.
To lose weight quickly, they have to reach the brain, crossing the common blood/brain barrier. In that barrier, these hormones compete for transport with other amino acids.
Suffice it to say that the amino mentioned above acids have to be taken in large amounts and at least two hours apart from the rest of the protein meals to be effective.
Some people may have intestinal problems or headaches when they do this. If so, they should stop taking those amines.
When taken effectively, these amino acids stimulate the release of human growth hormone.
One of the proven effects of this hormone is increased use of fat for energy and a reduction in body fat. Boron acts differently.
It affects parathyroid hormone and testosterone metabolism. In a study by Dr. Nielsen and his USDA colleagues, 3 milligrams of boron per day raised the level of testosterone in women.
Testosterone works by increasing muscle tissue and reducing fat. However, you should never use more than six milligrams a day, because excess boron can be very toxic.
These are the 11 rules that constitute the difference between the soft and the obese of the slim and athletic.
If you are continually fighting against flabbiness, you want to lose weight quickly, fat, calories, and toxins, try them and see how you feel later.
Naturally, a diet involves patience and interest. We will not see changes overnight. You should continue to maintain the recommended intake for rapid weight loss.
You should also avoid the temptation to eat so much fat that it contains liquids with toxins, drink more water, and try to lose all those kilos that are the result of the wrong foods you eat often.
But, of course, never forget to watch your calorie intake. You can find out more about how to take care of your diet in our nutrition section.