Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
The Practical Way to Lose Fat > NetSparsh - Viral Content you Love & Share

The Practical Way to Lose Fat

Today's society is about speed. We no longer have to wait for the oven to warm our food because we have microwaves ready to do the work in less time. Breaking news events don't travel by telegraph across the great oceans; they are transmitted instantly with live video over the Internet or bounced from the array of satellites that float in constant, geosynchronous orbit. It comes as no surprise that supplement sales are on the rise as we continue to seek out quick, convenient ways to lose fat ? fast!

Losing fat is not difficult. I have been coaching clients to break through plateaus and send their fat cells running for cover for years now. So why does this continue to be an elusive goal for so many people, who "struggle" just to lose a few inches?

We can address this by creating a practical guide to lose fat. Is this a special diet that will have the pounds melting off? No. Is it a secret workout program that causes you to burn fat while you sleep? Nope, not that, either ? your body already does it. So what on earth can we share?

There is a secret, over 2,000 years old, that was leaked to the general public by the father of medicine, Hippocrates. Somewhere along the way, it was lost again. Let's bring it back to light. It goes like this:

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

Sound almost too good to be true, doesn't it?

The problem is that in our efforts to find something ? fast ? we tend to resort to equations and formulas that should magically spit out the right number of calories, or eliminate entire food groups like sugars or carbohydrates in our quest to make our fat cells cry (what some people call "sweat.") The triathlete will benefit by reducing fat and increasing muscle. It's not so much your weight that may slow you down, it's the percentage of that weight that comes from fat! So how do you target the love handles and saddle bags without losing your guns or wheels, as biceps and thigh muscles are affectionately termed in the bodybuilding world?

1. Move more, eat more.

Whoa ? wait a second! We all understand the idea behind moving more. That means burning more calories. But eat more? You thought it was eat less, didn't you?

The truth is that you must eat more ? more intelligently. You must eat more nutrient-dense foods. In turn, you will consume fewer calories. Less calories does not mean less nutrition, when done correctly.

Even engineered foods (shakes, bars, and sports drinks) contain little nutritional value for the calories that go with them. There is nothing that beats nature's own packaging ? fruit, vegetables, lean proteins, healthy fats, and so on. If you want to remain satisfied and full, try consuming over 50% of your calories from fresh fruit and vegetables. Your calories automatically go down, while your intake of fiber, vitamins, minerals, and other nutrients goes up. The idea is to consume foods as close to their natural state as possible. This means you'll do most of your shopping on the outer edge, or perimeter, of the grocery store, where the meats, eggs, and fresh produce exists, rather in the middle, where everything comes in boxes, bags, and cans.

Want some nutrition-packed snacks? Try dates or figs with raw cashews. Roasting nuts may damage some of the healthy fats. You'll notice that roasted or cooked nuts are addictive, while raw nuts are not. Can't take the blandness? Buy roasted, lightly salted and raw nuts, then mix the two together for a compromise. Afraid of the fats? Don't be. These come loaded with fiber, protein, and carbohydrates, along with a healthy dose of fatty acids. My personal favorite is celery sticks with all-natural peanut butter.

2. Make Your Muscles Resist!

As your calories decrease, there is a chance you may lose muscle mass. Avoid this by making your muscles resist. Your muscles don't know the difference between gravity or any other form of resistance. The way to keep them active and toned is to engage in weight bearing activity. While the majority of your training will be focused on endurance, don't neglect the power of strength training. Strength training will improve your bone density, build lean muscle mass or preserve it while you are trimming the fat, and provide explosive power when you need that kick during your competition. It also helps maintain joint integrity and strength, which is necessary to combat the repeat-use syndrome many runners develop in their ankles, knees, and hips.

Because your goal is not to stand on stage in a bodybuilding competition, but instead an endurance goal, keep your workouts to two or three short, intense training sessions ? 20 or 30 minutes each ? every week. Get in, give it 100%, and then recover and focus on the rest of your training. Stretch thoroughly ? check out our stretching guide at:

http://www.naturalphysiques.com/cms/index.php?itemid=159

There is an added benefit as well ? resistance training burns calories for hours after you are finished, and studies show the combination of resistance training and aerobics burns more fat than aerobics alone.

3. Slow and Steady

Want a recipe for disaster? Try doing too much, too soon. Most people grasp this concept with training, so why do they fall short when it comes to nutrition? Think "better," not "perfect" when changing your nutrition habits. You want to crash? Go on a diet. You want to change? Transform your lifestyle. Small changes over time tend to last longer than quick-fixes like fad diets or magic bullet pills and supplements.

As an example, if you currently drink soda, don't go cold turkey and jump straight to water. Most will find themselves chomping at the bit for something cold and fizzy! Instead, make a gradual transition. First, switch to diet soft drinks. After you are used to the change, try sparkling mineral water with a lemon or lime. Finally, transition to water. Make small changes, get used to them, and you will be well on your way to trim, fit body.

Conclusion

If you are like most people, you did not suddenly gain fat overnight. It was a gradual transition. So why should you expect losing the weight to be any faster? Take it slow. A pound of weight per week is a good rule of thumb for permanent fat loss. Anything faster may be too restrictive and could be lean mass (even muscle) instead of simply fat weight. Perhaps the most useful tool for losing fat isn't a nutrition guide or workout program after all ? it is a trait. Patience is by far the most powerful tool to lose fat and keep it off.

Jeremy Likness is an International Health Coach and motivational speaker. After losing 65 pounds of fat, he discovered his true vision to coach thousands around the world to better health. A Certified Fitness Trainer and Specialist in Performance Nutrition, Jeremy is the author of the internationally-selling e-Book, Lose Fat, Not Faith and the companion 5-CD set. Jeremy has been published in major online publications including Tom Venuto's Fitness Renaissance and Bodybuilding.com. Jeremy's approach is unique because he focuses on fitness from the inside out. Visit Jeremy online at Natural Physiques.

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news

The Takeout

Last Call: What if we've been wrong about weight loss all along?
The Takeout
There's a fascinating article making the round in Huffington Post today, titled “Everything you know about obesity is wrong” by Michael Hobbes. It's a long read, but a fascinating one, making the case that overweight people aren't necessarily any more ...


NBCNews.com

Meal timing and weight loss: Does it matter when you eat?
NBCNews.com
As the saying goes, timing is everything. And when it comes to eating, aligning your meals with your natural circadian rhythm — the highly elaborate physiological system that coordinates your sleep-wake cycle and all the hormones and metabolic ...


POPSUGAR

You Won't Be Able to Stop Scrolling Through These 50-Pound Weight-Loss Transformations
POPSUGAR
If you have at least 50 pounds to lose, find motivation to stay on the fit and healthy path by seeing these women's before-and-after photos. They've each lost 50 pounds and feel amazing! Bookmark this page for when you feel like giving up. These women ...


Women's Health

Kirstie Alley's Weight-Loss Journey Hasn't Been Easy
Women's Health
That means fans have been with her through her weight-loss wins and setbacks (like when she lost 75-pounds on Jenny Craig...or when she gained some of it back before losing weight again on Dancing With The Stars). So, no, Kirstie's weight-loss journey ...


Healthline

Alpha-Lipoic Acid: Weight Loss, Other Benefits and Side Effects
Healthline
Alpha-lipoic acid is an organic compound that acts as a powerful antioxidant in your body. This article reviews alpha-lipoic acid, its benefits, side effects and ...

and more »

TheJambar.com

Down Over 100 Pounds: Ian Tanner's Weight Loss Story
TheJambar.com
“I realized my weight was ballooning. I wasn't taking the proper precautions. I wasn't being active,” Tanner said. He said his original plan was to start small and lose 70 to 75 pounds by the end of the year to make weight loss manageable and enjoyable.


Yahoo Lifestyle

This is how many days it took Jenny Westfall to go from obese to her goal weight
Yahoo Lifestyle
Weight-Loss Win is an original Yahoo series that shares the inspiring stories of people who have shed pounds healthfully. Jenny Westfall is 29, 5'0”, and weighs 110 pounds. In 2017, after giving birth to her daughter, she decided to pursue a healthier ...

and more »

Medical News Today

Weight loss surgery: How taste influences success
Medical News Today
The Roux-en-Y gastric bypass (RYGB) involves separating the upper part of the stomach into a smaller pouch, which is then directly connected to the small intestine. This procedure allows the individual to feel full after eating less. It is usually ...

and more »

wnep.com

Healthwatch 16: Knee Pain Leads to Weight Loss and More
wnep.com
WILKES-BARRE, Pa. -- Five minutes with Debbie Craig of Forty Fort and you feel like you've known her forever. Debbie wanted to meet us at the pool at Odyssey Fitness on Coal Street in Wilkes-Barre, a place she loves. "I used to weigh 457 pounds. Haven ...


WKBW-TV

See Great Results with The Ideal You Weight Loss Center
WKBW-TV
When you lose 20% or more of your weight loss goal you get a makeover from Capello's . Joe Freitas from Capellos is here to tell us more. Idealyou.com. Copyright 2018 Scripps Media, Inc. All rights reserved. This material may not be published ...

Google News

8 Ways to Rev up Your Metabolism

Yes it's true- and so unfair. As we get older... Read More

Free Tips on Losing Weight

Here are a few free tips on losing weight that... Read More

Weight Loss - Sustained Success through Simple Steps

Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More

High Carb & Low Carb Diets: How To Avoid The Dangers

There's a two hundred year history of people prescribing both... Read More

Results Not Typical

I had 14 weight/health-oriented newsletters in my inbox this morning.... Read More

The Mysterious Dr. Atkins Death

Dr. Atkins death was unexpected. On 8 April 2003, he... Read More

5 Tips to Use Your Head and Let Go of that Extra Weight

Notice, if you would, that every diet out there only... Read More

Weight Loss Support Groups: Lose Weight & Keep It Off With Your Friends At The Phentermine Forum

We all know it's hard to begin losing weight, no... Read More

Weight Loss Recipe: Avocado, Walnut & Crispy Bacon Salad

Losing weight doesn't have to be boring when you focus... Read More

The Best Weight Loss Advice Youll Ever Get

"Who are you to give me weight loss advice?" I... Read More

Weight Training for Weight Loss

Weight training combines building muscle tone and working the cardiovascular... Read More

Weight Loss During Holidays: What to Do With Leftovers?

If I Want to Lose Weight, What Can I Do... Read More

Want Power Before Will Power

The problem isn't that you don't have enough will power... Read More

Learn The Basics Of Weight Loss

Have you been surfing the web trying to find a... Read More

Weight Loss Secrets from Hollywood Movie Stars ? LA Personal Trainer Speaks Out!

In the early nineties I had the opportunity to work... Read More

Weight Loss With Water

It's calorie-free, inexpensive and easily obtained - yet few people... Read More

Doctor, Why Cant I Loose Weight and by the Way Why Do I Feel Sick?

Doctor, Why Can't I Loose Weight and by the... Read More

Let?s Talk About Fad Diets

Although the big push for fad diets has died down... Read More

7 Strategies To Stop Eating Junk Food!

FACT: Obesity accounts for 300,000 deaths a year in the... Read More

Hunger Free Eating - How To Eat Less And Not Feel Hungry

There are many diets, all of which boil down to... Read More

Three Easy Ways To Prevent and Suppress Cravings on a Low Carb Diet

If you've been on a low carb diet for any... Read More

Three Sure-Fire Ways To Lose Weight Get Healthier & Feel Great Without Dieting

--ONE--Learn how to reduce the fat, sugar and salt content... Read More

The Ultimate Weight Loss Attitude

We in the diet and exercise industry have our own... Read More

Weight Loss: Goal-Setting for Success

If you were going to travel to the other side... Read More

How to Get Started on Permanent Weight Loss Program

Why We Start Diets on MondayThe biggest problem with any... Read More