Fast Fat loss basics...
Today's post: Monday, 12-1-2008
Last week on Monday and Tuesday we did a post on ways to prepare a healthier Thanksgiving Dinner & one on how to stay healthier eating a Thanksgiving Dinner no matter how it’s fixed.
But even using all those strategies most of us take in a LOT of calories at Thanksgiving. And the Holiday Season has several weeks to go yet.
So, I thought a fast review of the fat loss basics might be in order. You can follow them on all non-holiday days even if you let up for actual holidays.
We have an eBook on ways to lower high blood pressure without drugs with a chapter on fat loss because being too fat is a direct cause of high blood pressure in at least two ways. And we also are preparing an eBook just on fat loss because in addition to doing all the things in today’s post and the Blood Pressure eBook there are now two extremely positive developments that have been tested to work in addition to these basics. We’ll announce those here when they come out.
That said, here are the fat loss basics. You can read them all in less than five to ten minutes.
We mostly cover what to do instead of going into why. But if you do all these, you will be MUCH less fat than you otherwise would.
1. Never drink soft drinks. Research shows that drinking both regular AND diet soft drinks tends to make you much fatter. And you won’t be any hungrier if you drink water, club soda, or tea or black coffee instead!
2. Eat at least three to five servings of mostly green, nonstarchy vegetables EVERY day. The fiber and nutrition in them helps keep you from being as hungry as you otherwise would be.
3. Aim for up to 3500 calories total each week of progressive strength training and interval cardio and other physical activity. Even 1,000 calories a week will help. This helps you to lose fat without eating so much less you get too hungry to continue; AND it helps insure the weight you lose is all fat; PLUS it makes you MUCH healthier and disease resistant even before you lose that much fat.
4. Eat some monosaturated oils each day from avocados, nuts, and or extra virgin olive oil and eliminate or dramatically cut back on high omega 6 fats like corn oil, soy oil, and canola oil. Eliminate or cut back on butter. And NEVER knowingly eat foods with partially or wholly hydrogenated vegetable oil (Transfats) such as margarine, Crisco, and most commercially made baked goods. Also eat some wild caught fatty fish high in omega 3 oils &/or take omega 3 supplements from algae or purified fish oil. You’ll be dramatically healthier and much more likely to keep off the fat you lose compared with people who simply cut out virtually all fats and oils.
5. Eat lean protein foods every day, for most meals if you can. It turns off hunger.
6. Eat no refined grain foods; foods with any high fructose corn syrup, and be restrained on the amount of 100 % whole grain foods you eat or real fruit juice you drink. Eat very little regular sugar over a month’s time.
Do 5. & 6. together: High protein, high nutrition, low carb, and very low fast carb diets tend to help you lose fat without being hungry. Carbs tend to make you hungry between meals while refined grains, sugar, high fructose corn syrup, and other fast acting carbs tend to do this more AND cause type II diabetes directly.
7. Always eat breakfast even if it’s a bit on the small side.
8. Aim to eat real foods mostly, vegetables, fish, eggs, lean naturally raised or grass fed poultry and beef, extra virgin olive oil, whole fruit, nuts, nonfat and nonfat and very lowfat dairy, and abundant herbs and spices, are real foods.
Conversely, for the most part as one woman fat loss author put it,”if it doesn’t grow that way, don’t eat it.” Fast food, soft drinks, grain-fed beef and poultry, refined grain foods, commercially made chips, snacks, and desserts definitely make you sick and fat over time. Eat none or only eat them on very rare occasions.
9. Be light moderate or less in your alcohol intake each week. A few drinks a week will add to your life. More than a very few drinks A DAY will add to your belly fat instead.
10. If you need a support group, join and go to Weight Watchers. Their group support plus record keeping plus guidelines mostly does work. To keep the fat off, be sure to add a LOT of exercise each week; follow ALL these other guidelines; and switch to a permanent reduction that will initially be LESS challenging than the faster, harsher goals they suggest.
If you cut back by 25 % or more instead of 5 or 10 %, you do lose more weight sooner. But it won’t be all fat; and it’s very likely to come back when you get tired of doing it.
So, instead, set a smaller goal that you can keep doing without excessive strain. The fat will take a bit longer to lose at first; but you’ll keep it up so much longer, you’ll actually lose MORE fat eventually. And since you simply keep doing it since it is NOT too hard, the fat STAYS off.
This is particularly true if you also come close to doing 100 % of the other 9 things on this list.
Today's post: Monday, 12-1-2008
Last week on Monday and Tuesday we did a post on ways to prepare a healthier Thanksgiving Dinner & one on how to stay healthier eating a Thanksgiving Dinner no matter how it’s fixed.
But even using all those strategies most of us take in a LOT of calories at Thanksgiving. And the Holiday Season has several weeks to go yet.
So, I thought a fast review of the fat loss basics might be in order. You can follow them on all non-holiday days even if you let up for actual holidays.
We have an eBook on ways to lower high blood pressure without drugs with a chapter on fat loss because being too fat is a direct cause of high blood pressure in at least two ways. And we also are preparing an eBook just on fat loss because in addition to doing all the things in today’s post and the Blood Pressure eBook there are now two extremely positive developments that have been tested to work in addition to these basics. We’ll announce those here when they come out.
That said, here are the fat loss basics. You can read them all in less than five to ten minutes.
We mostly cover what to do instead of going into why. But if you do all these, you will be MUCH less fat than you otherwise would.
1. Never drink soft drinks. Research shows that drinking both regular AND diet soft drinks tends to make you much fatter. And you won’t be any hungrier if you drink water, club soda, or tea or black coffee instead!
2. Eat at least three to five servings of mostly green, nonstarchy vegetables EVERY day. The fiber and nutrition in them helps keep you from being as hungry as you otherwise would be.
3. Aim for up to 3500 calories total each week of progressive strength training and interval cardio and other physical activity. Even 1,000 calories a week will help. This helps you to lose fat without eating so much less you get too hungry to continue; AND it helps insure the weight you lose is all fat; PLUS it makes you MUCH healthier and disease resistant even before you lose that much fat.
4. Eat some monosaturated oils each day from avocados, nuts, and or extra virgin olive oil and eliminate or dramatically cut back on high omega 6 fats like corn oil, soy oil, and canola oil. Eliminate or cut back on butter. And NEVER knowingly eat foods with partially or wholly hydrogenated vegetable oil (Transfats) such as margarine, Crisco, and most commercially made baked goods. Also eat some wild caught fatty fish high in omega 3 oils &/or take omega 3 supplements from algae or purified fish oil. You’ll be dramatically healthier and much more likely to keep off the fat you lose compared with people who simply cut out virtually all fats and oils.
5. Eat lean protein foods every day, for most meals if you can. It turns off hunger.
6. Eat no refined grain foods; foods with any high fructose corn syrup, and be restrained on the amount of 100 % whole grain foods you eat or real fruit juice you drink. Eat very little regular sugar over a month’s time.
Do 5. & 6. together: High protein, high nutrition, low carb, and very low fast carb diets tend to help you lose fat without being hungry. Carbs tend to make you hungry between meals while refined grains, sugar, high fructose corn syrup, and other fast acting carbs tend to do this more AND cause type II diabetes directly.
7. Always eat breakfast even if it’s a bit on the small side.
8. Aim to eat real foods mostly, vegetables, fish, eggs, lean naturally raised or grass fed poultry and beef, extra virgin olive oil, whole fruit, nuts, nonfat and nonfat and very lowfat dairy, and abundant herbs and spices, are real foods.
Conversely, for the most part as one woman fat loss author put it,”if it doesn’t grow that way, don’t eat it.” Fast food, soft drinks, grain-fed beef and poultry, refined grain foods, commercially made chips, snacks, and desserts definitely make you sick and fat over time. Eat none or only eat them on very rare occasions.
9. Be light moderate or less in your alcohol intake each week. A few drinks a week will add to your life. More than a very few drinks A DAY will add to your belly fat instead.
10. If you need a support group, join and go to Weight Watchers. Their group support plus record keeping plus guidelines mostly does work. To keep the fat off, be sure to add a LOT of exercise each week; follow ALL these other guidelines; and switch to a permanent reduction that will initially be LESS challenging than the faster, harsher goals they suggest.
If you cut back by 25 % or more instead of 5 or 10 %, you do lose more weight sooner. But it won’t be all fat; and it’s very likely to come back when you get tired of doing it.
So, instead, set a smaller goal that you can keep doing without excessive strain. The fat will take a bit longer to lose at first; but you’ll keep it up so much longer, you’ll actually lose MORE fat eventually. And since you simply keep doing it since it is NOT too hard, the fat STAYS off.
This is particularly true if you also come close to doing 100 % of the other 9 things on this list.
Labels: effective weight loss methods, fat loss, fat loss basics, permanent fat loss, permanent weight loss
posted by David at 2:32 PM
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