Losing body fat fast is easy with these 10 terrific tips

To successfully lose body fat fast you need a simple but effective program to follow. these 10 terrific tips will put you in the road to weight loss success. Your current weight directly reflects your lifestyle and in particular the number of calories you are taking in daily. Your exercise patterns and your metabolic rate are important but the main reason for our body fat levels is the food we eat. Here are 10 terrific tips to help you change your weight and your life.

1. Reduce your carbohydrates. It is impossible to lose weight and keep it off without eating substantially fewer carbohydrates and particularly those which are high on the GIycemic index chart. The more processed the carbohydrate the higher the GI. That means white bread, cakes, candy, chocolate, biscuits, soda are all high GI. Most high GI foods are just empty calories. They add to your butt without adding to your health or nutrition. Worse still is the fact that that consuming high GI foods stimulates your appetite without satisfying your appetite. The result is that you eat more of the very foods you should be avoiding. Eating a low-carbohydrate, low-GI diet helps you control your appetite and reduce food cravings. Low GI foods are brown rice, wholewheat breads, wholemeal pastas. With low GI foods you feel fuller sooner, and you will find it easier to eat enough without overeating. Also you will have less temptation to snack between meals because your blood sugar will stay constant and not wildly fluctuate as it does with high GI foods. The goal is to keep your total carbohydrate intake to under 15% of your calories and eliminate all high-GI carbohydrates such as sugary foods, pastas, and breads. Lose candy, cakes and biscuits.

2. Reduce all trans fats to zero. These are the fats used to produce processed foods such as potato chips. All trans fats are harmful to your heart and may be carcinogenic in the long term, and particularly breast cancer according to recent studies. Reduce saturated fats such as animal fats because they are implicated in causing heart disease. However don't get too paranoid about reducing fat to lose weight. Although high-fat foods are more calorically dense -- 9 calories per gram versus 4 for carbohydrates and protein there is no real science behind the desperate attempts to reduce fat consumption. In fact it has been proven that undigested fats simply pass out of the body without contributing to your weight. It is carbs that pack on the weight, The more low fat foods we have introduced over the past decade, the fatter we have become because low fat foods have added sugar to give them flavor! Also be very cautious of low fat or lite foods which are often packed with salt and sugar to replace the flavor that fat imparts.

3. Start a love affair with vegetables. They are rich in vitamins, minerals, fiber and flavor. Fall in love with broccoli, carrots, root vegetables, stir fried or steamed. Really focus on foods that have low caloric density (that is, low in calories but high in weight). The ideal vegetables are low-starch vegetables, which have a low GIycemic index and are rich in valuable nutrients of all kinds, high in fiber, and filling. Potatoes are great au natural. Try them without cream, salt and all the other junk. Let them seduce you with their wholesome flavor.

4. Increase fiber in your diet. Vegetables and fruit are the best sources of fiber. Try freshly made carrot juice for excellent insoluble and soluble fiber. Add some celery to the juice. Eat salads and fill up on lettuce, carrots sticks and so on. Try to eat at least 25 grams per day, including at least 10 grams of insoluble fiber. It will protect your heart and your bowels from disease. It will make laxatives a thing of the past!

5. Dont rush in and make radical changes to your diet. Nice and easy does it. If you make radical changes I will almost guarantee you'll drop the diet and not the weight. Steqady progress in changing your diet is the key to successfully losing body fat. Weird and wonderful "food-combining" diets, fad diets etc only appear successful. You regain any lost weight almost as soon as you stop them because many of these miracle diets just dehydrate your body and you put the water back on very quickly. Your goal is a long term sustainable lifestyle change which you can enjoy for the rest of your life.

6. Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.

7. Don't be desperate to lose weight. It might be very important that you lose weight but if you become desperate it all just becomes hard work. Allow yourself to enjoy the journey. Link your new lifestyle to positive emotions and the weight loss will be a bonus. It may take a little longer, but it will ensure that you'll never have to lose weight again.

8. Expect the weight loss to fluctuate from week to week. Some weeks it will seem to fall off, other weeks it takes a little longer. Two factors are at work here. Firstly if you have included an exercise program, you will be gaining muscle and muscle weighs more than fat. That's good news because the more muscle the faster your metabolism and the more body fat you'll lose. Secondly hormones, the time of the month, your own health or medication can all affect weight loss. Don't be discouraged by what seems to be a slowdown. The main thing is that you are travelling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.

9. Don't starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat.

10. Eat breakfast. And a good breakfast at that. If you start the day with a good substantial breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs, you won't feel hungry until lunch. No breakfast sets you up for the munchies at morning tea and I guarantee you will eat junk and you will gain weight. Don't get hung up on cholesterol in eggs by the way. There is no good science is saying eggs raise your cholesterol levels. This is looking more and more like another food myth.

The importance of a good program to assist cannot be underestimated. The program must include a sensible exercise program that will boost the metabolism and tone the flab. Finding the right foods and the right balance of exercise can make all the difference between success and failure. Without a guide it is easy to find it all too much hard work. A good program smooths the way and makes it easier for you. It should have a meal plan built in to be most effective. Find one that fits you and stick to it. Will power is like any other muscle. Use it and it grows. Neglect it and . Well look where you are today!

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