10 Tips to Lose Fat Faster | Simple Tips to Lose Weight Easily

10 Tips to Lose Fat Faster | Simple Tips to Lose Weight Easily

Hello everyone today I'm going to share my top 10 tips to lose fat faster.

It's no secret that losing fat is a difficult thing to do a lot of people struggle with it and a lot of people struggle with it who even appear to be doing everything right you know they're eating the right number of calories.

They're exercising regularly and they think that what they're doing should lead to fat loss but what a lot of people don't realize is that there are an immense number of other factors that you can modulate to help put your body in a state.

Where it's more easily able to burn fat, So I'm going to give you my top 10 tips to maximize your body's fat burning potential.

I'm really like I do want to emphasize that these tips are to help you lose fat faster not necessarily lose fat fast because losing fat fast is generally a bad idea.

It's often unhealthy and unsustainable and the quicker you lose the fat there's really the quicker you put it back on.

So unless your doctor is like hey you need to lose fat as fast as possible so that you can have this life-saving surgery because you currently have too much body fat to be operated on.

So you need to get rid of all the fat first unless you're in that situation, I recommend more long-term approach to fat loss.

So while the incorporating these tips, I do recommend taking the more long-term approach doing a series of mini cuts and these tips will help you maximize your fat burning potential.

While your cuts that make sense everyone good, So I have 10 tips knowing me I could spend the next hundred minutes talking about 10 tips.

So I'm gonna try to make this short and snappy to get through all of them and just get you the information that you need.

1^st Tip : Is to reverse diet first now I am doing an entire series on reverse dieting right now from how to do it to who should do it to the process etc.

But the reason I recommend doing a reverse diet before you cut is to speed up your metabolism, So that when you do go into a deficit you can be eating more and also when your deficit is bigger it can still be a safe number of calories.

This is particularly applicable if you have a slower metabolism than average or if the of calories that you need to eat to lose weight is so low that it's a little bit dangerous and you can't get in the amount of nutrients you need to fuel your body properly to like survive is a healthy human.

Either way the faster you get your metabolism before you cut the easier it's going to be to lose fat and all the subject of maintaining a high metabolic rate.

2^nd Tip : Is to employ mini-putt cycles rather than an extended deficit, So what this means is for every 2 or 3 weeks that you're in a deficit you also spend one to two weeks at maintenance or even a very slight surplus.

And what this does is actually makes your timing - deficit much more efficient and you're able to burn more fat.

While you're in the depth, So longer you stay in a deficit the slower your metabolism gets you actually end up in less and less of a deficit the longer you stay in a deficit.

So you burn it less and less fat whereas if you start your cut in a deficit and then go back up to maintenance every few weeks it prevents the metabolic slowdown from happening that prevents you from burning less fat on the same number of calories.

There is the second that was done recently that took two groups of individuals and in one group they had them diet consistently for 16 weeks at the same like percentage deficit where the other group took 32 weeks and for two weeks.

They're in a deficit two weeks at maintenance and they bounce back and forth, So the two groups were in a deficit for the same amount of time but the group that bounce back and forth to maintenance actually lost more body fat.

And their ending metabolic rate was on average a lot higher than the group that was consistently just in a deficit for 16 weeks.

3^rd Tip : Also relates to your metabolism it's almost like you organize these in a logical manner oh my goodness and it is to strength train nothing turns your body into a fat-burning machine like lifting heavy compared to fat muscle is a very energy expensive tissue.

And what this means is that it requires a lot of extra calories to not only build the muscle but also to maintain the muscles.

So for every pound of muscle you have on your body just maintaining it your body is going to require a lot more calories than it would to maintain just a pound of fat when you lift have you send a signal to your body that it is advantageous for it to build muscle.

So it's going to take a lot of the calories that you consume and put those towards building your actual muscle and then on top of that it also needs you maintain the muscle mass that it builds, so it's gonna take other calories and put those towards maintaining your muscle mass.

4^th Tip : To have to do with optimizing your health which in turn helps optimize your fat burning but less healthy you are the less your body is going to want to let go of excess energy that it could use to repair itself.

So this isn't exactly the most biologically accurate way of explaining it but I'm just gonna put it in super simple terms, So imagine you have something wrong with your health anything from just playing chronic stress like you're stressed at work stressed.

Because of school etc or you have some sort of chronic illness all of this places stress on your body it's something that your body has to deal with and so when it has to deal with these bigger stressors losing fat is its lowest priority.

So if you're dealing with any sort of health issues or even just lower than optimal health not necessarily like a tangible issue like you're chronically extremely fatigued or something like that.

If on top of that you go into a calorie deficit and you try to get your body to burn fat your body's gonna be like whoa whoa whoa there I'm working on fixing this issue like you have this other issue here we need to focus our energy on that I do not want to lose this fat.

Because now I'm also starving and I need to use this energy to help me prepare this other issue that's going on, So I'm just gonna store everything that I can as fat.

So that I can fix this other issue first so if you can work to optimize your health to help your body fix these issues in the easiest and fastest way possible then losing fun is gonna be a lot easier.

Because your body won't be stressed out about some other stuff again not the most biologically accurate way of talking about it.

But like it paints the right picture so with that understanding step number four is to stay active the phrase sitting is the new smoking is probably a little bit of an exaggeration but being sedentary is really not good for you even.

Though they whole host of health issues that you do not want to deal with so staying active throughout the day is the best way to combat this my favorite way to do this is to make sure I hit my 10,000 steps a day.

Usually I aim for about 10,000 to 14,000 I tried to go on several walks throughout the day to hit this goal so but I'm staying active throughout the day another great thing to do that I used to do.

When I was in school is I was set a timer for every leg half an hour to 45 minutes every time I would go up I'd get up and do a few exercises or I would just like dance around my room.

I looked like a complete idiot but it got me standing up it got me moving it got my heart rate up and it worked really well.

The overall staying active keeps you healthier which tells your body hey it's okay to lose a little fat.

5th Tip : Is to optimize your nutrients to calorie ratio basically eat nutrient-dense foods as often as possible so things like kale salmon zucchini eggs all have very high nutrient density.

And they aren't in jam-packed with calories things like donuts or white bread have like zero nutrient value and very high calories.

So those are things that you want to not partake in as often your body needs a whole bunch of different vitamins and minerals in order to function optimally.

So even if your tdee is 2,000 calories if you're eating 2,000 calories of donuts you're still starving your body of nutrition even though you're getting the right number of calories yeah.

I know you can lose weight eating only donuts but long-term not a good idea the more nutrients you intake the more stable and sturdy building blocks your body has to use on which to build it.

And if you can make your body stronger and healthier it's gonna lose fat a lot easier.

6^th Tip : Is to make probiotic rich foods a stable part of your diet this could be anything from kombucha to yogurt to kimchi to sauerkraut to me soap to whatever other fermented thing you want to consume.

that has probiotics even though at this point it's pretty mainstream and well understood I could not emphasize enough how important gut health is if your good is off oh man you're in for a bad time.

There are so many different ways that your gut health impacts your overall health like I would be here forever talking about it.

I'm trying to keep this video short and sweet so I won't go into too many details but like one example is if you have poor gut health you might not be absorbing the vitamins and minerals from your foods properly.

So even if you employ tip number five and you're eating a ton of nutrient-rich vegetables your gut might not be absorbing it.

You might not actually be getting the nutrients into your body and so that would cause a lot of different chronic issues poor gut health can also negatively affect your mood.

And if you're in a bad mood your motivation to go to the gym is probably getting out like next to none and your motivation to eat healthy well that's out the window not to mention you're in a bad mood.

So that just kind of sucks anyway but when it comes to maintaining your overall health optimizing your gut health is key and consuming probiotic rich foods can help tremendously with this.

What do we favorite ways to incorporate probiotics issues some coconut yogurt into my smoothie so I'm just gonna use about half a cup of the Coco yoga just plain coconut yogurt throw in some good probiotics also just some creaminess little extra healthy fat and all that good stuff.

7^th Tip : Is to eat your vegetables a lot of people think that in order to be healthy you need to take a multivitamin and then they don't eat vegetables these put vegetables in a blender.

And make a veggie smoothie that's nature's multivitamin and in my opinion that's a lot better as I already sat in getting the nutrients into your body that it needs is critical for your health deficiencies in any one nutrient can cause you all kind of problems.

And making sure to eat vegetables eat at least a couple servings of vegetables at every meal or eat like eight to ten cups throughout the day is a great way to make sure you're giving your body.

What it needs to literally function as a human body because if it's not functioning well as a human body it's not gonna want to lose fat it can be really hard to get into serving vegetables with breakfast at least in my opinion.

Because there aren't a lot of like vegetable breakfast foods, So if there are a few days where I know I haven't eaten enough veggies or I know not gonna be able to get in a lot of veggies later in the day.

I like to make a vegetable smoothie and I usually just go with the smoothie box smoothies which is prepackaged frozen smoothie ingredients and they have a ton of vegetables in that.

I think this is the Clementine flavor it's my favorite and it has sweet potato carrots ginger and some other good stuff and it literally has everything you need for this myth the other event liquid to just dump it in with a little bit liquid blended up it's good to go generally.

I don't really like previous movies especially packaged ones because they tend to be just major sugar overload and all fruit but the smoothie box ones are actually very good for macros it has 11 grams of fat 29 grams of carbs and 27 grams of protein.

So it's very balanced but it's also very nutritious, so you're gonna get a ton of your nutrients in.

8th Tip : My daily multivitamin just like nature intended do you remember eight is to make sure you're consuming plenty of healthy fats a couple decades ago there was big scare around fat that everyone started thinking that fat makes you fat.

That was thanks to the sugar industry meddling in everyone's business and messing it all up for everyone the idea that fat is bad for you and that fat makes you fat is simply not true especially.

When it comes to their healthy sources of fat, Fat is actually critical for your body's function you cannot survive without consuming dietary fat carbs you can technically survive without consuming dietary fats.

You will die without all those nutrients that I talked about consuming in my last few tips yeah you can't absorb them without fat.

Fat is necessary for the absorption of a lot of different vitamins and minerals it's also critical for brain health and for hormone regulation hormone imbalances pretty trendy.

Nowadays I feel like I don't have to explain how much of an issue hormone imbalances can cause for your body.

If your hormones are imbalance good luck losing fat efficiently my dinner tonight is actually a great example of a way to incorporate healthy fats into your diet.

I have half of an avocado which is probably my favorite source of healthy fat yeah definitely my favorite source of healthy fat and then also some salmon we just say great source of omega-3 fatty acids.

Which are really important to consume because a lot of people consume too much foaming a6 fatty acid and the ratio of the two is important.

So you gotta have enough omega-3 balance out the omega-6, I also cook me a ton of white rice right now to put on this plate but I'm bulking I'm trying to gain muscle.

9^th Tip : It may confuse a few people as to why I'm including it in this because I've said repeatedly that fasting is not a weight-loss tool.

However tip number nine is to try practicing intermittent fasting and that's because intermittent fasting is a health tool now intermittent fasting anecdotally can affect.

Some people especially women negatively and if you're one of those people I don't recommend it for you for everyone else especially if you struggle with insulin resistance it could be just what you need to put your body in a healthy place.

So that can ultimately become a fat-burning machine the psychological aspect of intermittent fasting can even be extremely helpful in itself I'm conversely practicing intermittent fasting on and off for about two years.

Now and one of the biggest benefits that I found is that it has really helped me get in touch with my hunger signals.

I know when I'm actually hungry and I know what I'm just craving something and I just feel like eating and because I'm bored and I can now separate that and understand when my body really needs to be fed and I can feed it accordingly.

10^th Tip : Is one that really should be the easiest because it's kind of the most enjoyable but for me actually the hardest to do and that's to get enough sleep.

But just to uh summarize lack of sleep can negatively impact your health in a huge way for example one night of sleep deprivation can make you as insulin resistant as a person with type 2 diabetes.

It can also increase the amount of glucose that your brain needs to function and so you actually create more and more glucose because your body actually needs to use more what's the fastest source of getting glucose into your body sugary.

Processed foods snack combined with the fact that your willpower actually does decrease when you're sleep-deprived is a recipe for over eating junk food.

And then on top of that messing up your insulin sensitivity because you're already more insulin resistant because you're sleep-deprived it's just it's bad news there so you're doing everything else right you're doing everything on this list.

You're either in number of calories you're exercising appropriately and you're still struggling to lose fat but you're sleeping for hours at night.

I guarantee you if you start sleeping seven to eight hours a night your body's going to change like that and that's it those are my top ten tips to help you optimize your body to lose fat as efficiently as possible.

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10 Easy Ways to Lose Weight | Lose Fat Tips

10 Easy Ways to Lose Weight | Lose Fat Tips

Hi… If you want to lose weight or fat easily then today I want to give you the best and 10 easy ways to lose weight.

So I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them.

Do you think that they're helping you lose weight? 

So today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss.

My first tip is to learn how to control your hunger, so that hunger stops controlling you it's gonna be a lot easier to live our lives.

If we're just not feeling hungry all the time then if we're constantly hungry and we're constantly trying to resist eating foods.

The primary thing is eating whole natural foods as long as you're eating a diet of processed foods you are always going to feel hungry.

You're never going to really feel satisfied eating a lot of refined carbohydrates and sugar is also going to contribute to you never really being able to satisfy your hunger.

But once you can actually satisfy your hunger and achieve that feeling of being full that's going to be the first step to really losing weight.

The calories that we drink are perhaps the most insidious calories that we consume because we don't associate sugary drinks with weight gain.

The way we associate candy bars and hamburgers with weight gain but you can just imagine that big gulp on your thighs because sugary drinks do turn into fat.

And do cause weight gain, so giving up sugary drinks is a really good way to start losing weight because you're going to cut out a huge amount of sugar.

And calories that you may not even be realizing you're consuming another note about this mountain dew it contains 77 grams of sugar and carbohydrates which is actually more than a candy bar.

So replacing the soft drinks and even fruit juices which are also really high in sugar with healthier beverages is going to be a really good idea.

Realize that water is the only beverage that's really going to satisfy your thirst, if your feelings thirsty with the exception of coconut water which is also a healthy beverage.

You can also drink tea, you can drink kombucha, you can drink water that's flavored with fruit or flavored with cucumbers.

For instance and all of these beverages are going to be way healthier than your fruit juices or your soft drinks.

So let's talk about the sugar free and diet products that people often replace their sugary beverages and foods with so realize that the claims made on the front of the label like sugar free diet, light healthy choice.

They're there for marketing purposes only but you're smarter than these marketing people, so you actually want to look at the back of the food.

And what you'll see oftentimes is a really long ingredient list like this one and recognize that when you see that really long ingredient list.

You are about to eat toxic sludge and whether or not you really care about being healthy let's say all you care about is losing weight.

Realize that the toxic sludge still isn't going to help you these products also contain artificial sweeteners like aspartame and actually all three of these products right here all three contain aspartame and aspartame is known to have toxic effects.

And it also contributes to blood sugar metabolism issues and in general is not going to help you lose weight.

So sometimes people will ask me, how do you resist these processed foods they're super convenient they're super cheap and I tell them well it's kind of like asking how I resist toxic sludge.

I recognize that these products not only aren't gonna help you lose weight but they are really unhealthy on top of that be smarter than the marketing guy.

And don't just trust what's on the front of the label and look on the back of the label chances are if you are trying to lose weight.

Then you eat a lot of fat-free and nonfat products like skim milk or margarine for instance and even though they demonized fats over the last couple decades they told us that fats cause heart disease.

Fats are what make us fat after a couple of decades they're actually realizing that it's really the carbohydrates and sugar that are leading to obesity and leading to heart disease.

And the lack of fats and people's diet is leading to health problems, so we need fats for the health of our brain for the health of our heart but also because fats are a big part of what helped us feel full.

And help us feel satisfied after we eat a meal, so it kind of goes back to my first tip about controlling our hunger a key to controlling our hunger is actually eating some good healthy fats.

Like olive oil, coconut oil, nuts and avocados don't demonize fats realize that good healthy fats are good for you and that eating more.

Fats is actually going to help you lose weight if you are starving yourself and counting calories then you just need to stop not only is your irritability becoming a problem for everyone around you.

And probably for you also but starvation and limiting our caloric intake doesn't really help us lose weight so maybe initially we'll do some weight but this is not a sustainable way to achieve weight loss.

So realize that if you are restricting your calories your body is thinking that it's going through a famine and it thinks that it needs to survive this period of time that food is not available.

So it's actually gonna cling on to every bit of fat that you have because it's thinking that otherwise it might starve to death, so limiting our calories it's kind of you know it's kind of backwards thinking we would think that we would lose weight.

But really limiting your calories is not going to help you lose weight it's also going to create a really stressful situation in your body.

That's gonna have a lot of other health implications as well so rather than counting calories and limiting our calories we want to focus on eating the right calories.

So if we stay away from these processed foods with a really long franken food ingredient list and focus on eating whole natural foods like the ones that I mentioned in basic nutrition.

What to eat then you're gonna know that every calorie you get is helping you have more nutrition it's giving you fiber it's gonna help satisfy your hunger and fill you up so rather than focusing on limiting your calories.

You want to focus on just improving the calories that you're consuming the weight-loss industry is a 60 billion dollar industry full of miracle products that are offering you a quick fix for weight loss.

So there's diet pills diet programs prepackaged meals fitness doodads and all of them will proclaim that they're gonna help you lose weight.

But if you look at the small print you'll see that almost every single one of them says results not typical diet and exercise are really important.

So it leaves you wondering is it the diet and exercise or is it the crazy doodad that the person purchased and I also have to point out that when you've got a celebrity endorsing a product.

 That celebrity has a whole team of people helping them with Fitness helping them with their diet helping groom them there's not something that they've done on their own.

So just because this so-called pill or this so-called product worked for a celebrity doesn't mean it's gonna work for you, so this tip is to save your money on weight loss pills prepackaged meals and fitness doodads and spend that money on healthy natural foods.

That are actually going to help you control your hunger avoid toxic sludge etc, so if you can stop looking for that quick fix then that's gonna actually help you lose weight.

Because you can be a lot more realistic with yourself and a lot more realistic about what's actually going to help you lose weight and what's actually just wasting your money.

If you are stressing yourself out over losing weight loss then that stress could be the very thing sabotaging your weight loss efforts realize that when your body is stressed out your body's going to prioritize.

The basic functions like immunity and digestion and it's going to put things like fat metabolism and muscle formation on the back burner.

So even if you're working out a whole lot if you're really stressed out then your body is not going to be burning fat as efficiently as it would be if you are managing your stress and you weren't so stressed out.

So make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly eating more consciously paying attention to what you're eating rather than multitasking a million different things.

While you're eating and driving or eating at your desk or something like that and if you aren't working out then you need to be working out because just a sedentary lifestyle is another thing that can contribute to our body being stressed out.

One of my favorite tips is that if you can't make time for physical activity then find ways to make your daily activities more active.

So things like doing calf raises and squats while you're brushing your teeth or while you're washing the dishes or taking the stairs instead of the elevator making time for stress relief.

And making time for physical activity is a really important part not only of overall health but also of losing weight extreme hunger is really our enemy.

If we're trying to lose weight because when we get really frantically extremely hungry we're going to be 10 times more likely to make an unhealthy decision or to resort to those convenience foods.

That we know we should avoid, so junk food fast food vending machine food etc and we're going to have a lot more strength in resisting those convenience foods.

If we don't let ourselves get just incredibly hungry, so snacks are the primary way to prevent that from happening right if we carry around some healthy snacks with us then at the point.

That you start feeling really hungry you can munch on an apple or an orange eat some nuts eat an avocado eat something that is going to tide you over until.

You can make a healthier meal choice and as long as we have an alternative to those convenience foods those really unhealthy convenience foods then we're going to be able to resist them a lot easier than if we're just trying to resist them.

And deal with the hunger right because it's really hard to mind-over-matter overcome your hunger.

So healthy snacks are my next tip if you want to hear of more of a discussion on snacking and whether or not to snack but the tip I want you to take with you is to start carrying around healthy snacks in your purse.

So you have them with you all the time to give you an alternative to those convenience foods that often get the best of us stop rewarding yourself with junk food.

And start rewarding yourself with healthier foods, so oftentimes this is something that actually starts in our childhood where at school will receive a piece of candy for a good grade or maybe our parents will take us out for ice cream.

And what this does is it kind of conditions us to associate junk food with a reward and so it actually activates the reward pathway in our brain every time.

We eat junk food so the good news is that you can recondition their reward pathways in your brain and this is really pretty easy to do.

So you just want to start rewarding yourself with healthier food, so after a long stressful day or after you succeed in something you get a good grade on something or you complete a project reward yourself with something healthier.

So maybe it's just a healthy version of something you would already eat like a cookie or a piece of cake but you just want to make sure that it's not this frankenfood toxic sludge kind of a thing with a really long ingredient list.

You can actually find cookies that are made without high fructose corn syrup that are made without enriched flour and that aren't these processed food toxic sludge nightmares.

That I talked about earlier another way you could think about this is just replacing your unhealthy foods with healthier foods.

So steamed carrots with cinnamon is a way that I love to satisfy my sugar craving for instance another example would be fruit and whether you want to just eat the whole fruit by itself.

Or you want to have a little fruit Medellin or something like that eating fruit is gonna be way healthier than eating a candy bar, drinking a soda or something like that.

So the more that you just start to reward yourself with healthy foods the more that your brain will actually find healthy foods more rewarding and you can start reversing this process of associating junk food.

With being a reward, so if we want to have sustainable weight loss which is what everybody wants right because nobody wants to lose the weight gain it back and then have to lose again.

Then we're going to need to create healthy habits and rather than going on a diet for a set period of time and then totally letting loose the minute we get off the diet.

We actually want to focus on creating healthy habits that we're gonna have for the long haul and most of us would say I'm a creature of habit.

I know that I definitely feel that way and the good thing about being a creature of habit is that once you start building these healthy habits it'll become a habit that you won't even have to think about anymore.

So rather than focusing on breaking the bad habits we're gonna focus on developing good new habits and I'm going to encourage you to start really small.

So something like I'm going to replace one soda drink or one soft drink per week with a healthy beverage and the rest you can drink your sodas but one time per week.

I'm gonna replace that that soda drink with a healthier drink or I'm going to spend one minute per day doing some physical exercise or doing some stress relief.

And you can make those habits a little more habitual by doing them at the same time every day or doing them on the same day of the week each week.

So I just want to reiterate that the more you can give yourself reasonable goals that you can actually see yourself successfully reaching the more you're just gonna build wins and each time you have a little win each time you have a little success.

It's gonna propel you forward and motivate you to keep on going.

So this tip is to start creating habits and even if they are super tiny that's actually going to be more likelihood that you're gonna keep that habit.

If it's actually a small habit and a reasonable goal then giving yourself really outlandish habits or trying to do something kind of impossible like say I'm never gonna drink another soda or I am never going to you know eat another fast food meal give yourself reasonable realistic goals.

And then you'll actually reach them in a future video I'm going to count down the top 10 foods that are preventing you from losing weight and I'm gonna give you alternative foods.

That'll actually help you lose weight preparing healthy meals ourselves is going to be the number one way that we can get away from the toxic sludge processed food meals and actually start losing weight and actually get healthier.

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