So you’re trying to lose weight, and are thinking about supplementing your efforts with a diet pill. Although improper use of diet pills won’t lead to strong results, as no miracle pills exist, using a pill properly will dramatically increase how much fat you burn and how fast. Increases in metabolism, energy, focus, motivation, as well as a decrease in appetite is quite common. With that being said, there are a lot of dangers on the diet pill market, so it’s important to choose a product with safe ingredients. Here are a few to avoid:
Anything involving Ephedra should definitely be avoided. Ephedra has been banned from the diet supplement market for years now, although it’s still possible to find at certain locations. It works by pumping up the rate at which your heart beats, thus increasing metabolism and fat burn. This can lead to several complications for those predisposed to cardiac conditions, such as heart attack, cardiac arrest, stroke, and more. Many people reported safe use, but there were too many incidents not to have it pulled. Ephedrine, ephedra’s little cousin, is slightly less potent although nearly as dangerous, having several of the same risk factors.
These seem pretty obvious to avoid. What else is out there, and is it effective? Absolutely. There are several natural, herbal stimulants that are extremely effective at helping diets without nearly the amount of side effects. They work by decreasing appetite, increasing metabolism, and providing a much more gentle flow of energy. One example of this is green tea – something so common and obvious it’s avoided by many dieters, totally underrated. If you supplement every meal with either a green tea extract capsule or cup of green tea, you’ll see shocking results in your diet. Don’t write it off – simply try it.
Another herbal diet supplement is called Hoodia. It has been used by African tribesmen for thousands of years to crush appetite and increase focus on long hunts. Recently encapsulated and brought into the western diet market, this powerful herb works by blocking the hunger receptors in the brain. By tricking your appetite into easing up, studies have shown on average people eat a whopping 1000 calories less daily. It is something to seriously consider during your hunt for a diet pill.
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When on the quest to burn fat fast, it’s important to diet smarter, not harder. Sometime you don’t need to go hungry in order to reduce calories and consequently lose weight. If you pay attention to the makeup of the food you choose to eat, you can make selections that will not only keep you fuller longer, but result in a more healthy look once you’re finally gotten to your target weight.
When burning fat, we need to look at metabolism. In a diet context, metabolism is simply the amount of calories your body uses to do basic functions, such as keep you warm, or digest food. If we can eat foods that target this, we can burn more calories just by simply switching up meal choices slightly.
The foods that do this best are high in protein and fiber. Protein has been proven to be more strenuous to digest than fats or carbs. Fibers are good for digestion and have a tendency to keep you feeling full and happy for longer. Combine the two and you have a one-two punch ready to help any diet burn fat fast. Here is a quick and common list of food to consider:
Lean Meat (Fish, Chicken, Turkey, Lean Cuts of Beef, Pork)
Can be used for hundreds of dishes and are amazing all day, especially during dinner. The high protein will churn up a high calorie burn and is very fulfilling
Eggs (Scrambled, Fried, Poached, Hardboiled)
Packed with protein and can be prepared tons of ways. Try making an omellete with eggs and your favorite veggie. If you want to be even stricter, remove some of or all of the yolks to make an egg white omellete or sandwich. Perfect diet food.
Beans (Vegetarian Chili is a great diet food)
Perfect blend of high protein and fiber with a small amount of carbs for energy. You can use beans in dozens of recipes, but our favorite is vegetarian chili. For a simple version just saute chopped onions, peppers, mushrooms, fry beans, and add in tomato sauce. Cover and let cook for 20 minutes
Oatmeal (Great for Breakfast)
Very high in fiber and a great complex carb to help give you energy through the morning and into lunch. Having breakfast is an immediate metabolism booster many neglect.
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Although Exercise isn’t the only way to burn fat fast, it is definitely one of the most effective methods of increasing how fast you can reach your diet goals. Studies show working out even a few days a week can increase calories burned through metabolism by as much as 25%. That means that even when you’re just sitting around, you’re burning more calories. Since muscle not only gives you a toned, atheltic look, but helps your body burn more calories, these exercises are ones you should definitely consider. All you need is 15 minutes per day and a set of dumbbells (although you can substitute milk jugs or anything else of equal weight)
Standing Squats
With feel shoulder width apart and hands down at your sides (grasping the weights), arch your back in and keep it tight. Lower yourself slowly and carefully towards the ground into a squatting position and then stand back up. Repeat 10-20 times (whatever you feel comfortable with) and repeat for 3-4 sets. This exercise targets muscles over virtually your whole lower body and core.
Push-up
Keep your hands shoulder width apart, and your back straight, balancing your weight between your toes and hands. Lower yourself to the ground (keeping your back straight) while bending your arms. Raise yourself back up to a locked out position, and repeat. If the standard pushup is too difficult (which it is for many), try starting out with your weight on your knees instead of your toes. This targets much of your upper body and core, including arms.
Leg Raise
Lay on your back, with your arms at your sides, and legs straight. Lift your legs off the ground, and bring them toward you while slowly bending at the knee. Gently and slowly lower back to the ground. This targets your abs, core, as well as legs.
Crunches
Lay on your back with your arms crossed across your chest, or at your side. Keep your knees bent, and feet on the floor. Raise your upper body up slightly, contracting your abdominals. Do not jerk on your neck, or strain with your neck. All the work should be done by your abs, which this exercise isolates.
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When it comes to rapidly burning fat, do you make the mistake of simply wanting to lose “as much weight as possible”? Most people don’t realize that certain weight loss will actually make you look worse than you already do. If you don’t pay attention to the way you eat when you’re dieting, you may end up losing more muscle mass than fat, resulting in a jiggly, squishy, unathletic and unhealthy look. The easiest way to address this is the timing of your meals as well as what exactly you’re eating.
Ever hear of a friend going on a fad diet, where they eat “nothing but soup”, or drink “nothing but juice”, or stick to one thing? Ever hear of a friend that limits their diet to all but a few insignificant food items? This is an unsustainable way to lose weight and will result in poor weight loss. Here is what you need to do to make sure you maintain a healthy look as the weight comes off:
Keep protein intake high – very high. There are several lean foods you can use to do this. These include fish, chicken, lean cuts of beef, as well as beans and eggs. Not only are these foods low on carbs and fat, as well as high in fiber (keeping you full), but they’ll help retain precious muscle mass as the felt burns off from around you.
It’s important to note the timing of these meals. Although a good source of protein should be a part of every meal during a diet (a time when your body is sacrificing all sorts of tissue), it is especially important to have a protein rich meal before bed. This way, your body will have enough protein to feed muscle while you’re fast asleep, while fat slowly burns off.
Muscle mass retention is not only good for revealing an athletic look, but muscle mass also causes your body to naturally burn more fat per pound than anything else. When dieting, be sure to incorporate at least a short weighted workout routine to promote retention and growth of muscle mass as you go down the path to a truly healthy, great looking body.
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A friend of mine called me a while back and invited me on a vacation. It was a last minute deal – one person dropped out and everything at the resort was already paid for, but now they had an empty spot with 7 days notice to fill it. It had been a long time since I’d seen anyone in this group of friends, and I thought about how out of shape I’ve gotten since then. I looked horrible and was determined to shape up to burn fat fast – as fast as possible – before departure.
Using all of the following techniques, I shocked myself at the end of the week by having lost a seemingly impossible 10 pounds. I have the hardest time losing weight – if I can do this, ANYONE should be able to have a shot. Here is exactly what I did to lose 10 pounds in one week:
1) I started drinking a TON of green tea. Green tea is one of the most awesome, multi-faceted weapons to burn fat fast. Not only does it squash appetite and boost metabolism, but it gives you an awesome boost of energy throughout the day to help keep you motivated and stay focused on your goals. It’s a definite must, whether it be in tea or capsule format. It doesn’t matter.
2) I immediatelycut out ANY beverage that contained sugar. This includes anything and everything that has sugar, including the obvious ones like soda and fruity juices, but also contains milk and a lot of dairy. Even milk contains a bunch of sugar (in the form of lactose). Speaking of dairy, stay away from yogurt. It has almost as much sugar as a can of pepsi. Sugar hurtles your body into fat-storage-mode by creating an insulin response. Stick to teas sweetened with splenda or a similar artificial sweetener, coffee, and water.
3) I reduced calories substantially. The science of weight loss requires you to cut calories to lose weight, everything else just either helps burn more or help you consume less. You need to take in less calories. I went from eating nearly 3000 calories down to around 1200. This is a drastic drop, but not nearly enough to leave me starving. The goal here is to cut down on sugar and bad, simple, starchy carbs. In order to stay feeling full and preserve muscle mass, keep protein and fiber intake high. Both of these are vital to make this diet work. Carbs are fine, but try to keep them to morning and early afternoon meals. Beans, eggs, and lean cuts of meat are amazing. Have some fibrous veggies like broccoli on the side.
4) Keep an eye on how you time your meals. You should shift from having a pretty equal mix of carbs to fat and protein in the morning, to mostly protein towards dinner and nighttime. For example, an omellete and toast with a cup of tea is great for breakfast, while a lean cut of steak and a small side of broccoli is great for dinner. In order to raise up metabolism, I separated my meals into 5 meals a day instead of 3. Not only does digesting food more often help burn calories, but it kept me full and more satisfied longer.
5) I drank a ton of water. When I wasn’t having green tea after meals, I was drinking a glass of water before and between. If it’s cold water, that’s even better. Cold water boosts your metabolism slightly (your body needs to regulate internal temperature, it fires up), but it keeps you feeling full between meals when you may start to slowly get hungry. You can’t really get enough of this.
6) Exercise. When you’re on a mission to lose pounds no matter what, some exercise is definitely important. To be honest I didn’t even go to the gym though – All I did was take 2, 30 minute brisk walks per day. Not only did this help keep me distracted from food, but it’s a good way to tighten up and tone leg and core muscles.
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