Tuesday, January 05, 2016

Fast start to fat loss you keep off....

Today's Post:  Tuesday, 1-5-2016

A.  Introduction:

The paradox:

1.  Fast fat loss by eating a lot less almost always triggers the failsafe famine response which causes you to conserve energy enough to make exercise hard to do and stop the fat loss.

You don’t feel that great.

AND, you get ravenously hungry.

Worse, you find sugary and fattening foods more appealing than normal.

Then you gain the weight right back!

Even worse, some of the “weight” you lost was muscle and bone.  So the weight you gain back is MORE fat than you lost!

2.  If you lose no weight and no fat in the first 3 months, it’s very hard to keep going.  If you lose 25 pounds of fat without triggering the failsafe famine response, it’s much more likely you will continue.

Not only that; but the methods that do this are sustainable!

In fact, some people keep the fat off permanently once they make this lifestyle upgrade!

Most of us need to watch like a hawk and make sure to lose any gains that show up.  But the more you adopt the lifestyle upgrades, the less you will have to do this and the easier it will be.

So this post solves the paradox!

It lists ways to lose more fat in the first 90 days or three months that can take off over 25 pounds of fat in many people AND be sure they keep up what will keep if off and take off more AND also almost entirely avoid the failsafe famine response.

B.  The fast fat loss methods that work AND are sustainable.

1.  Almost everything that makes you fat causes disease and speeds aging and reduces your years of healthy, enjoyable, and worthwhile life!

So think through or better yet, write down in what ways you want to stay healthy and why that’s important to you.

One of the secrets of permanent fat loss is to know this and commit to protecting your health because the most important foundation of doing so is to STOP eating and drinking the things that harm it.  AND eating the organic vegetables and fruit and health OK proteins and oils that both keep you healthy better than any drug known AND keep you from being hungry with fewer calories than the people who don’t stop the bad stuff or eat right.

2.  Here are the exercises that help lose fat you keep off:

higher intensity cardio in short bursts followed by brief rests or slower pace cardio that let you catch your breath and give your heart a break;
and slow rep strength training are essential for permanent fat loss (although people who cannot exercise can use saunas to get some of the effects.)

The more calories you burn, the less you have to cut back on calories to lose fat and the more you can eat.  This is a way to lose fat without getting too hungry.

Better yet, such exercises give you many of the benefits directly and right away that you lose fat to get.  You feel better. You feel more in control because doing the exercises gives you that skill and you ARE in more control of your life.  You even look better!

AND these exercises also radically slow aging by three kinds of direct tests.

Also doing these exercises that ADD muscle and bone weight and strength which forces all the weight you lose to be fat.

This also prevents you from losing muscle and bone as you get older.  So you turn off one of the strongest reasons people get fatter as they get older. 

By doing these exercises, you don’t lose muscle and instead of feeding more and more fat on the same food as the years go by, you feed more muscle and lose fat instead!!

We’ll come back to exercise later in this post.

But next we cover how to get started on exercise from our last post.

You can’t get the results if you don’t start! 

The next section has ways that have been found effective to start that even you can do by picking something you already do or used to do or at a level that’s super easy to do.

3.  How to start fast on upgrading your health and losing fat you keep off.

(The easier the start exercising is for you the sooner you start; and the sooner you start the sooner the resulting fat loss occurs.)

AND this section also has two of the most effective ways to lose fat that have enabled many people to lose 25 pounds of fat without hunger by upgrading what they eat and drink!

Pick a few, repeat few, things to upgrade at first.

You can always add more later.  (You can also expand the things you start doing at an easy, doable level!)

Even ONE easy upgrade you actually begin to do and keep doing will do more for you than ten great ones none of which ever happens!

So, on the list below, write down only the ones you might consider doing.  Then list them from the easiest to hardest for you and the ones that get the results most important to you.

Pick at least one easy one and one that gets the results you want most.

Do that easiest one right away!  

Then in a few weeks, add the most important one. But schedule your starting date now!

Here’s the reason why:

People who make a certain to be easy health upgrade and maintain it for a few months, are empowered to do more over time.

And, THEY ACTUALLY make the easy upgrade!

     People who only set a huge goal usually make no changes at all in practice!

(I should know, because when I used to set such goals, they never, ever happened!)

Here are some high-return, easy to do & easy to begin, health upgrades to try.

*What is the easiest, high payoff health upgrade?

People who eat even ONE serving a day of an organic fruit and drink no fruit juice get half or more of the health benefits of a person who does an athlete’s exercise routine or who eats nine servings a day of organic vegetables!

(Recent research found that eating ONE piece of whole fruit a day cut their risk of BOTH obstructive or ischemic stroke AND their risk of a bleeding or hemorrhagic stroke dramatically!)

Pick 3 kinds of fruit that you actually like and can buy in organic form -- either frozen or fresh.

Pick one to start with and eat it on the same day each week for a few weeks.

Once you do that, adding the other two kinds or eating your favorite kind of fruit two or three days a week is then easy to do.

(I find that eating the same fruit the same day each week; but eating several kinds -- both gives me variety and the benefit of a regular, easy to maintain and shop for habit!)

This is least fattening, even for sugary fruits, if you do it at breakfast.

It’s super easy to do and tastes good too!

Doing this is so heart protective and so extremely preventive of both kinds of stroke, it’s worth a thousand dollars a month to do in avoided medical care costs and disability costs you never will need! 

I think no one should ever leave elementary school without learning it!

*Do you live by yourself?  Do you drink soft drinks? 

If yes to both, both regular and diet soft drinks are so fattening and harmful to your health, consider tossing out any in your home or giving them away if you are too frugal to waste them and never buying another either at a restaurant or a store, has such huge potential, it’s worth doing.

(If you’ve read our posts, you have seen the reasons these drinks are fatteners and heart attack starters.  

In fact, both regular and diet soft drinks cause so many additional health problems, from speeding up aging to causing osteoporosis two ways, most people who know their full track record never drink them!)

Then set up and learn to enjoy chilled water and several kinds of tea or coffee instead.

The key to making this an easy change, is that if you know you’ll be less fat and why to avoid both kinds of soft drinks, focusing on those facts every time you are tempted to do otherwise for a few weeks will make this a surprisingly doable and massively positive upgrade.

It’s the most effective and massive health upgrade you can literally do in just a few days!

People have lost over 25 pounds a year from just doing this one thing AND with no added effort.

 (Important note:  studies find diet soft drinks also fatten and have health harmful effects.)

And, eliminating soft drinks is comparably heart protective as the fat loss effects and takes very little effort once soft drinks never come in your home and you never drink them even outside your home!

*Eating six to nine servings of organic vegetables a day has incredibly powerful health benefits. 

But it’s quite challenging to do if you haven’t already done it.

And, doing this is SO powerful that even averaging four or five a day will help!

Here’s two ways to make it so easy, you CAN get closer to that and even get there eventually.

Pick ONE health supporting and organic vegetable you can actually buy.  Buy some and eat ONE serving of it once a week for a few months until it’s easy to do. Then keep doing it by habit.

Or, buy the quiet and low profile, shorter and slightly fatter new Vitamix, and make a drink once a week with three health supporting and organic vegetables you can actually buy.  Do this once a week for a few months until it’s easy to do.

(Notice that the quiet and low profile new Vitamix is a “force multiplier” for eating the optimum level of vegetables because it almost triples how many a day are doable by most people!)

But also know that people who add even one vegetable once a week not only wind up eating far more vegetables a week than they were,
taking even that one easy action is also a “force multiplier” and has often empowered people to remake their entire ability to make OTHER effective health upgrades in their lives!

*What is the one force multiplier health upgrade that has the most carry over to your whole life?

Whether or not you do it in a way that also cuts your body fat, it’s beginning regular exercise on ONE day a week for a few weeks!

The biggest benefits are huge and happen within the first few weeks!  People literally feel better about themselves and become empowered to do other things to protect their health. 

Starting even a bit of regular exercise makes doing more health protective things as much as ten times easier.

This effect was found and proven over 50 years ago!  Astonishingly few people have heard of this effect.

People who start with just ONE very easy exercise on one day each week often become regular exercisers.  And, it’s so easy anyone can start it.

The easiest to begin and keep doing is an exercise you can do safely at home first thing in the morning.

Pick ONE exercise and a number of repetitions or times that is very easy to do. 

Then schedule which day of the week will work best and treat that as you would going to work or going to bed or eating as something you will do short of a life threatening emergency.

What if you do an exercise for 3 repetitions or for 15 seconds and it’s clear the very first time you can easily do five times that much?  This time, stop at 3 to 5 or 15 to 20 seconds.  

Then celebrate somehow! 

That has been a foundation block for many people for becoming far healthier!

It’s critical that the first time is THAT easy.

Next week do 7 and then 8 and then 9 and then 10 in the following weeks or do 30 seconds, then 35 seconds etc until you get to 60 seconds.  Then do two 35 second sets etc.

The 3 key concepts are:

First  -- Make your start extremely easy. 

 Second-- Build up gradually each week which does the double of making injury much less likely and which will make you much stronger and fit as you keep gradually improving.

Building up to being stronger or more fit by starting at an extremely easy level and then gradually increasing until you are strong and fit is proven to work.

Third-- With cardio or faster heart rate and breathing exercises, to get fit fastest and to stay safe once you are doing it at all begin to do the amount you do faster until you get slightly out of breath.  Then stop and rest until you recover.  Once you can do one set like this you can build up to several sets. 

BUT it’s imperative that you rest completely or slow way down once you get out of breath. 

Forcing yourself to keep going at a really fast pace you haven’t built up to is hazardous, and like some people shoveling snow without short breaks when they get out of breath, you can give yourself a heart attack.

Paradoxically, you can work just that hard or even harder but WITH the short recovery breaks and stay quite safe!

If you picked this as one to do or begin in 2016, decide if you will do strength training like pushups or squats, or such as walking fast for brief times or marching in place inside your home. Then decide which day a week you will always do it every week.

Or  if you decide to do strength training on one day a week and vigorous cardio on one day a week. Pick which day each week for strength training and which day for cardio.

4. What level of exercise should you build up to?

And, what are other tips on exercise that make it doable?

1.  The registry of people who have lost over 30 pounds they have kept off once found that something like 84% of them exercised and the average calories burned a week was 2800. (It takes walking 4 miles a day 7 days a week to do that with just walking!)

You can build up to this; AND interval or variable burst cardio and slow rep strength training burn calories quickly while you do them AND burn calories for up to a few hours after you stop doing them too.

So doing much of this that way makes doing 2800 calories a week more doable and surely makes doing 2100 calories with the effects of 2800 calories of walking doable!

2.  For health and fitness, the four minute sessions using something like burpees three or four days a week are enough for real fitness and health results!

People who SAY they have no time for exercise CAN manage 4 minutes three times a week!  And, if they are most slammed on weekdays, they can do their 3 days on Sunday, Weds, & Saturday.  If their weekends are slammed, they can do Monday, Weds, & Thursday.

And, in his PACE program, Al Sears has people gradually increase how many they do in the 20 seconds & they gradually lower the rests from 10 seconds to 5.  Then he has them do two sets a time in 8 minutes instead of 4.

Also, Craig Ballantyne likes to keep doing new videos with new exercises for people who get stale with just one or two kinds of exercises; and I think for fat loss he has people build up from 4 minutes a time to 20 -- but all done in that style!

4.  The Perfect Workout people lead their clients through 8 two minute sessions of slow rep strength training with moderately heavy weights; and the overall time there runs about half an hour.  AND, they only do this twice a week with at least two days off to recover between sessions.

This helps some people lose fat because they gain muscle which burns more calories than fat does. Plus the afterburn as their bodies recover burns calories for up to a few hours AFTER the exercise sessions!

Once you know this style you can do this at home if you get the weights or at a gym.  (I went there and now do it at home twice a week.)

AND by NOT losing muscle as they get older, it helps anyone who does it from gaining the fat they otherwise would from muscle loss!

5.  The best health results and fat loss are usually for people who do both the vigorous cardio AND the slow rep strength training.

6.  Lastly, brisk walking from 7 minutes a day to an hour five to seven days a week, unlike running or elliptical trainers etc, DOES remove fat and does so the more minutes a day you walk. 

But even 7 minutes a day five days a week has real health benefits, particularly if this is in addition to interval or variable cardio with short intense bursts and slow rep strength training with challenging weights.

Apparently, people, including women, had to walk this much for so many thousands of years, their bodies don't give them the problems that the other long cardio exercises do. 

And, a recent study found that just doing the 7 minute walks cuts the risk of heart disease & strokes by 50% even in people over 75!

C.  Two other ways to lose more fat in the first 90 days.

1.  Some drugs cause fat gain or prevent fat loss or both.

If you take one that solves the medical problem that doesn’t do this you may lose 35 pounds in the first 90 days instead of only five or ten or none!

You can also stop eating all wheat totally and stop all MSG and take 10,000 iu a day of vitamin D3 to stop autoimmune diseases.  Dr William Davis found wheat causes autoimmune disease.  And, MSG also does or makes it worse.  Lastly a recent study found that 10,000 iu a day of vitamin D3 directly cut the immune signal that causes the excessive and misplaced immune response that causes autoimmune disease.

I include this because the drugs to stop autoimmune disease tend not to work in people who eat wheat and MSG and are deficient in vitamin D3 AND they are hugely powerful fatteners!

So, in some cases, you can solve the problem without drugs even if, like autoimmunity, all the drugs are fattening.

2.  Fat cells themselves, a recent study found, resist attempts to remove them. 

That means something very interesting!

If you have access to it and can afford it, direct removal of ten or fifteen pounds of fat from the places that damage your appearance most in the first 90 days has two effects.

Of course you look better and lose that ten or fifteen pounds of fat.

But that study means that your other efforts that the fat itself might have caused to be only half effective will be closer to 100% effective!

AND, THAT means that your other efforts that would have lost 10 pounds as an example may cause you to  lose 25!

Plus you get both effects!  So your total fat loss is closer to 35 or 40 pounds instead of 10 pounds!

Liposuction does this and is sometimes unsafe.   There is a risk of infection which is particularly important today with antibiotic resistant bacteria to avoid.

And, because it’s expensive to do and invasive, the practice is to take off a lot each session and do less of them.  That sometimes can result in dangerous amounts of fatty particles in your bloodstream.

But there is a relatively safe way using lasers that is much safer and effective.

There is no incision to get infected. 

Laser direct fat removal too has risks. 

BUT, if you start out with the fat loss methods that often work right away that ALSO turn those risks way down for a month or two first and then do the laser treatment, the combination can massively and effectively jump start your fat loss!

And by continuing the things that make the laser removal safe, you also keep that fat from coming back!

D.  Conclusion:

By doing as many of these as you can, you can maximize your fat loss in the first 90 days!

If you are younger and have 25 to about 50 pounds to lose; don’t exercise yet or now; and eat and drink a lot of fattening things now, you may well lose a lot of that extra fat in the first 90 days.  You may well do this with only the lifestyle upgrades too.  And by doing it this way, by simply continuing the lifestyle upgrades, you have a real chance the fat you lose won’t come back!

If you are over 45 or more than 50 pounds overfat or have done yo yo dieting and gained it all back a few times or are taking such fattening medicines, you may need the changes in the drugs you take and/or the laser removal to jump start the process for you.

You have to continue the lifestyle upgrades to keep off the fat removed by the laser.  So until now most doctors don’t recommend it and suggested the life style upgrades only. 

BUT, this new data suggest that you may need and benefit from the extra jump start IN ADDITION TO the lifestyle upgrades to get you started and lose enough fat you are motivated to continue the lifestyle upgrades!

Lastly, if you succeed in making the lifestyle upgrades and find them sustainable, it may well be worth financing the expense of the laser removal over a few years if needed!

That’s because if you do the lifestyle upgrades well, you may only need to get the laser treatment ONCE to get the job done!

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Blogger David said...

Thursday, 1-7-2015

I just discovered that there is a THIRD way besides fattening drugs and fat cells themselves resisting fat loss efforts that can AND DOES block fat loss. It also is a direct cause of fat gain, particularly belly fat and visceral fat.

I'm about to do a post on it!

So, chances are if this topic interests you or you want to start or restart stalled fat los the information in my upcoming post for today, Thursday, 1-7-2015 may be just what you want find!

2:41 PM  

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