The Best Way to Lose Weight

The Best Way to Lose Weight

You might wonder is there any best way to lose weight. The best way to lose weight is lose fat without losing muscle or we can say that: to lose only the excessive body fat while improving your health along the way.

Below are 10 tips about the best way to lose weight.

1. Secret Combination for Maximum Fat Loss
2. Sleep More, Weigh Less
3. Always Eat Carbohydrates and Proteins Together
4. Always Eat A Little of Good Fats
5. The Right Way to Eat Fat
6. Keep Your Lean Muscle at All Cost
7. Avoid Fat-Producing Foods
8. Avoid Fat-Producing Food Combination
9. Improve Your Food Choice
10. Choose Nutrient Dense Foods

Weight Loss Tip #1 – Secret Combination for Maximum Fat Loss

For maximum fat loss, you need to combine both nutrition/diet program and proper exercise program.

As theory, to lose body fat, you must create a calorie deficit. (Calorie deficit means you burn off more calories than you consume.)

There are only two ways to achieve fat loss:

• To decrease your calorie by eating less or
• To burn off more calorie out from your body by doing exercise

You can use either way or both; but burning calorie is more efficient, more permanent and healthier.

So the secret combination for maximum lose fat is:

• To eat more of the right food (within calorie limit) and
• To use exercise to burn off the excess body fat

If you follow this combination, you will lose your fat fast while being in a good health condition.

Be warned; don’t do this harmful combination (or you will be very frustrated), which is:

• To starve yourself and
• To do little exercise or not to do exercise at all

Now you know the secret for maximum fat loss, keep working on losing your fat from now on.

Weight Loss Tip #2 – Sleep More, Weigh Less

Sleep enough. Lack of sleep can increase hunger hormone and decrease satiety hormone. Enough sleep can also help you have more energy. Remember: Sleep more, weigh less.

Have you ever heard that lack of sleep is a factor of weight gain?

Studies have shown that sleep deprivation can increase ghrelin hormone and decrease leptin hormone.

• Ghrelin is a hormone that produced in the stomach, which stimulates hunger.
• Leptin is a hormone that produced in the fat cells, which suppresses appetite and promotes a feeling of fullness.

In short, lack of sleep leads to increase of hunger hormone and decrease of satiety hormone.

Put in other words, lack of sleep leads to eating more and gaining weight.

Based on the track records of 1000 people from scientists at Stanford University and the University of Wisconsin found that:

• The participants who sleep less than 5 hours a night have 14.9% more ghrelin production that those who sleep 8 hours a night.
• Those who sleep less than 7.7 hours at night have a bit higher body mass index than those who sleep 8 hours a night.

One study of 6000 people on topic of sleep pattern and obesity rate from Columbia University found that:

• Those who sleep only 2 to 4 hours a night are 73% more likely to have obesity issues than those who sleep 7 to 9 hours a night.
• Those who sleep about 5 hours a night are 50% more likely to have obesity issues.
• Those who sleep around 6 hours a night are 23% more likely to have obesity issues.

Some recommendations about good sleep:

• Relax within one hour of going to bed.
• Take a warm bath.
• Read a calm book.
• Listen to soft music.
• News or crime show can stimulate your brain. Don’t watch it before bedtime.
• Alcohol can disrupt REM sleep and increase hunger hormone upon waking. Don’t drink it.
• If you have sleep problem, talk to your doctor for recommendation.
• In summary, get enough sleep at night. Some people need 8 hours; some people need 9 or 10 hours.

Weight Loss Tip #3 – Always Eat Carbohydrates and Proteins Together

In order to avoid negative effects to your body, and for good health, you need to eat a good combination of proteins and carbohydrates in every meal.

This is the first rule to your fat loss diet program:

• “Always eat carbohydrates and proteins together.”

You should avoid eating only proteins or only carbohydrates alone for your meal.

Here are some reasons why you need to eat carbohydrates and proteins together:

1) Eating only carbohydrates without proteins (amino-acids) will lead to negative nitrogen balance. As a result, your body will break down your muscle to get amino-acids it needs.

2) It requires insulin to get proteins (amino-acids) into the muscles cells. And insulin readily responds when you eat carbohydrate.

3) Eating only carbohydrates, especially the simple carbohydrates, will lead to the rapid increase in blood sugar. And this will often follow by being hungry or bad craving.

4) Rapid increase in blood sugar leads to the large release of insulin. And high insulin in bloodstream will lead to lipogenic (a state which body starts storing fats). And long-term of this effect will lead to diabetes-like matter.

5) Eating only proteins and no carbohydrate will lead to low energy.

6) When proteins and carbohydrates eat together, proteins will slow the digestion of carbohydrates. As a result, your bloodstream will get steady blood sugar and your body only produces moderate insulin.

7) Proteins have thermic effect. This will help the metabolic rate speeds up (high metabolic rate will burn off calories faster). Carbohydrates have less thermic effect than proteins.

As you see above, eating carbohydrates and proteins together have good effects to your body and will help you to lose your body fat.

Weight Loss Tip #4 – Always Eat A Little of Good Fats

Always eat a little of good fats. The range is from 12% to 15% of your total daily calories.

Some people have fat phobia and they eat zero fat. But they do not know that there are bad fats and good fats. You can read more about, bad fats vs. good fats, here.

Here are some reasons why you should always eat at least some amounts of good fats (12% to 15% of total daily calories):

1) Zero fat or very low fat diet (less than 10%) will put you in a starvation mode. When starvation mode is triggered, your body starts storing fat.

2) Zero fat or very low fat diet will cause fluctuation in blood sugar. Fat can slow down the absorption of carbohydrates in the bloodstream. Without enough fat, your body will experience a large spike in blood sugar. The long term effect of this will lead to the early stage of diabetes.

3) Zero fat or very low fat diet will cause greater release of insulin in blood stream in order to bring the blood sugar back to normal. Too much insulin is lipogenic (cause fat storage) and anti-lipolyic (prevent fat release).

4) Zero fat or very low fat diet will cause a release of hormone related to hunger and cravings. This craving effect will lead you to eat more than you need. As a result, you do not lose body fat, but gain body fat instead.

5) Zero fat or very low fat diet will reduce testosterone (male sexual hormone). As a result, you find it difficult to become leaner and more muscular.

6) Zero fat or very low fat diet will lead to a deficiency in essential fatty acids. As a result, you do not get the benefits of fatty acids.

Weight Loss Tip #5 – The Right Way to Eat Fat

You need to avoid bad fats (trans fatty acids and hydrogenated oils) completely and you need have a little amount of good fats (essential fatty acids) within your total calories limit. This will ensure fat loss as well as maintaining good health.

Here are the proper ways to eat fat:

• Always eat a low fat diet.
• Always avoid trans fats (trans fatty acids). Stay away from partially hydrogenated, vegetable shortening, margarine, deep fried foods, high fat baked foods.
• Do not go for zero diet or very low fat diet (10% or less).
• Do not go for high carbohydrates with high fats diet. This is a fat-storing combination diet.
• Eat at least a minimum 15% to 20% of total daily calories from fat.
• When your carbohydrates are low to moderate (30% to 40%), you can experiment with higher fat (20% to 30% of good fats).
• Eat fatty fish like salmon, mackerel, sardine, trout, herring or eel.
• Eat salmon fish two times a week is highly recommended.
• Eat good nuts, seeds, avocados, olives and other natural peanut butter.
• Make sure that your intake is within calories limit.
• Dressing salad with Olive oil is ok if it is within your calories limit.
• Avoid all types of fried food.
• Avoid margarine (trans fats) completely.
• Use less butter (saturated fats) and even better avoid using it completely.
• If you really want butter flavor, use butter flavor spray or butter sprinkle.

Weight Loss Tip #6 – Keep Your Lean Muscle at All Cost

To burn off more fat during exercise or while you are at rest; you must build and maintain your lean muscle as much as possible.

Muscle is the fat-burning machine. Muscle is metabolism machine.

• With more muscle, you have high metabolism rate. As a result, you burn off more calories during exercise as well as at rest.
• With less muscle, you have slow metabolism rate. As a result, you burn off little calories during exercise and at rest.

Remember this:

The most efficient way to burn off more calories and lose more fat is to gain more muscle. For this reason, the weight training is very important to lose fat permanently and naturally.

Weight Loss Tip #7 – Avoid Fat-Producing Foods

There are foods that promote fat-producing or fat-storage in our body. Those foods are high fat foods, high sugar or refined carbohydrate foods, and alcohol. Please avoid these foods at all cost if you want fast loss as well as good health.

There are foods that promote fat-producing in our body.

They are foods that easily convert to body fat.

They are foods with low thermic effect.

They are foods that produce fat-storage hormone.

The foods that promote fat storage the most are:

• High fat foods
• High sugar or refined carbohydrate
• Alcohol

Here are the reasons:

• Fat is high calorie density. One gram of fat is 9 calories. Fat also has low thermic effect (3% only).
• High sugar or refined carbohydrate is high calories density. And it absorbs too quickly into bloodstream.
• Alcohol is high calorie density. One gram of alcohol is 7 calories. And it suppresses fat-burning process of the liver.

Because of these reasons, high fat foods, high sugar or refined carbohydrate foods, and alcohol are foods that promote fat-storage the most in our body.

So avoid these foods at all cost if you want fat loss as well as good health.

Weight Loss Tip #8 – Avoid Fat-Producing Food Combination

Food combination of fat and sugar (or refined carbohydrate or simple carbohydrate) is the worst food combination because it promotes fat-storage in our body. Please avoid this food combination at all cost.

There are foods that are individually fattening.

When those foods combine together, they become the worst combination.

The worst combination is:

• Fat and sugar (high calorie density, promote fat-storage enzyme)
• Fat and refined carbohydrate
• Fat and simple carbohydrate

The second worst combination is:

• Fat and alcohol (high calorie density, suppress fat-burning process)

Here is logic behind the food combination of fat and sugar:

Fat foods will lead to rapidly increase of fat in bloodstream.

Sugar (or refined carbohydrate or simple carbohydrate) will lead to rapidly increase of sugar in bloodstream.

Rapid increase of fat and sugar in bloodstream will lead to rapidly increase of insulin.

Too much insulin promotes fat storage enzymes and promotes movement of triglyceride (fat) in bloodstream into fat cells for fat storage.

In short, food combination of fat and sugar leads to “fast” fat-storage in the body.

If you want to lose fat in a healthy way, avoid food combination of fat and sugar.

Weight Loss Tip #9 – Improve Your Food Choice

When you improve your food choice, your health will be improved. And it also helps you in losing your body fat and keeping it off forever.

Good food choice leads to good health. For example: apple, orange, pear, vegetables, etc.

Poor food choice leads to poor health. For example: ice cream, French fried, cheese burger, etc.

When it comes to food choices, you must balance between good taste and good result. Sometimes, your tasty food is the worst food for your health, for example, ice cream.

In order to get good result for your health and fat loss, you need to sacrifice some pleasure from tasty food.

Grades of Food Choice:

There are five grades for the food choice you eat.

Let us see the example with an apple.

• An apple is a grade “A” when it is raw and natural.
• When you turn it into unsweetened applesauce, it becomes grade “B” because it consists only raw apple and water.
• When you turn it into apple juice, it becomes grade “C”.
• When you add sugar to it (sweetened applesauce or apple drink), it becomes grade “D”.
• When you make the apple into apple pie, it becomes grade “F”.

Your task is simple. Choose grade “A”. Make your choice, grade “A”.

If you are currently on other grades (“F”, “D”, “C”), find ways to improve your grade into “B”, or eventually “A”.

Weight Loss Tip #10 – Choose Nutrient Dense Foods

Nutrient dense foods are foods for good health. They are usually fresh foods.

Nutrient dense foods are foods that help body to function properly.

Nutrient dense foods are fresh foods.

The foods that have been:

• refined
• enriched
• preserved
• processed
• canned
• boxed
• frozen

These foods will have less nutrient value than fresh foods.

Next time, when you choose for yourself as well as for your family members, choose fresh foods because they are nutrient dense foods.

Even the 10 tips above are not everything about weight loss, but they surely give you more knowledge about the best way to lose your weight. Refer to 10 Common Weight Loss Tips (Healthy Fat Loss Tips), for more weight loss tips.

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