|Diet Articles | Exercise Articles | Reader Q & A | Blog |"How To" Videos | Subscribe | Home||Purchase Black Book of Secrets|
Brand New? Start Here...
Our Newest Program
The Quickest and Easiest Way to Lose Fat From Your Waistline By Michael Collins
I need to lose about 10 pounds. What’s the quickest and easiest way to lose this fat from my waist line?
Well, the “quickest” and “easiest” is relative to what you consider quick and easy. While there are no true miracle cures, there are definitely simple strategies to make weight loss easier (the best way).
First of all, for the best way to lose body fat lets start off with Rule Number One: To lose weight you MUST create a caloric deficit. In plain English- you must eat less calories than your burning in a 24 hour period.
Rule Number Two: Get good at Rule Number 1 and you won't need anything else.
Everything you do burns calories. Brushing your teeth, eating, hitting the delete button on spam... EVERYTHING.
Even thinking even burns calories. Thought requires glucose transfer and neurochemical production and synapses to fire. All require calories to be burnt to make it happen.
Does that mean I recommend thinking your way to fat loss? No.
Although you are burning calories, it's not an efficient way to lose fat. Efficiency is time spent vs. results received. Similar to the Return On Investment (ROI) that you read about in business and finance books. You want the best results in the shortest time possible.
Although you can use either of the above methods of creating a caloric deficit, it is better to use a combination of both.
I'm going to give you a few quick pointers on how to use both to create a fat burning one/ two punch.
1) Increasing activity- First of all, you need to get moving. High intensity exercise to be more specific. Here's a workout you can get started on immediately
High intensity exercise has been shown to beat the pants off low intensity, long duration cardio. It quite simply gives you the most caloric burn for the time you spend exercising.
A person performing 20 minutes of high intensity exercise will burn more calories than someone performing low intensity exercise at the end of a 24 hour time frame.
This is due to metabolic changes in the body, including Exercise Post Oxygen Consumption (EPOC). Basically this amounts to a higher metabolic rate all day long.
At the end of the day, you can easily create an extra 500- 800 calorie burn through high intensity exercise. Add this to deficit we're going to create with lowering intake, and you'll be ready for swimsuit season in no time.
Lets take a look at the second way of creating a caloric deficit
2) Lowering calorie intake- Now, depending on your personal experience, this may seem like the tougher of the two ways to create the deficit. What I'll do here is give you the easiest and most effective way to lower calorie intake.
Lowering calorie intake does not mean suffering. It means making wiser choices about your total intake. This could be as easy as exchanging regular sugar filled beverages for the diet versions.
For example, a 8 oz Coke has 140 calories. Lets say instead of that regular coke, you went for a diet coke (water is of course better, but we're trying to make the switch as painless as possible). You'd save 140 calories! ...And that's just one drink!
(By the way, Eugene wrote an awesome article called 12 Ways to Turbo-Charge Fat Loss, in which he places drinking more water at the top of the list.)
What you need to do is start a mini food journal. Nothing elaborate. Just a pen and paper is all you need. Write down everything that passes your lips for the next 3 days. This will give you a snapshot of your average intake.
(By the way, when you sign up for our newsletter, you get a Fat Burning Foods Chart with Calorie Count, which will be extremely helpful in figuring out your caloric deficit. Simple enter your name and email below and you'll receive the chart immediately.)
After the 3 days, take a look at that list and see what would be a painless exchange. What would you not miss eating?
I would start first with eliminating any calorie containing drinks, and instead use the diet equivalent, or water. Green tea is also an outstanding replacement and even gives you a small boost of metabolism.
The next move would be to exchange any starchy carbs like bread, pasta or rice, and instead fill your plate with some fiber rich vegetables.
Fiber rich vegetables not only create a nice caloric deficit, but they also provide much needed fiber and nutrients. Not only that, but that give you a fuller feeling longer!
Keep in mind 1 pound of body fat is equivalent to approximately 3,500 calories. If you were to create a caloric deficit of 300 cal through exercise and an additional 500 cal through lowering intake, you'd be in a caloric deficit of 800 calories per day. Do the math and that's 1 pound lost every 4 days!
It just takes small, systematic changes to truly drop body fat fast. We understand many people have a tough time reaching their goals so we have put together a book of strategies to make dieting easier and we've paired those tips with a few key workouts that you can do at home to create that caloric deficit.
If this article opened your eyes or was helpful in any way, I suggest getting our instantly downloadable book, the Black Book of Secrets- The Best Way to Lose Body Fat.
Is cardio the best way to get toned? I'm a mom just starting to get back into working out after a long layoff off due to work and family commitments. I haven't been to the gym in a little over 2 years even though I kept the membership and I feel like I'm starting from scratch. I need to lose about 30 pounds and want to shape up as soon as possible.