So many of us are trying to lose fat. The good news? With the proper diet and exercise it’s possible to get rid of unwanted fat. The bad news? We lose some fat without even trying … whether we like it or not. Wait-I said bad news. What’s so bad about losing fat without even trying?
The cruel irony is this: We lose it in a place that we need it – our feet – and age accelerates its departure.
Just look down at those two things connected to your ankles, the things with ten toes. Your body’s precious commodity that carries you the equivalent of three times around the Earth in your lifetime. The body parts that contain a whopping 26 bones, 33 joints and upward of 100 tendons, ligaments and muscles. By the time most of us are 50, those feet have carried us about 75,000 miles!
National Public Radio reported that a study of over 3,000 adults sponsored by the National Institutes of Health found that nearly 28 percent of the American population had chronic foot pain, with women experiencing it twice as much as men. And foot pain is not just in your head: though they do lose fat, feet naturally grow both wider and longer with each passing year, so the shoes that were so comfy last year might become torture devices today.
Feet Don’t Fail Me Now!
So, what’s a person to do, when foot pain is almost as common as, um, the common cold? How can we stay active and on our feet, despite arthritic joints, bunions, poor circulation, loss of flexibility, loss of fat pads that cushion our soles and the like?
Lose the extra weight.
Since the force on your feet is equivalent to about 120 percent of your body weight, it goes without saying that the heavier you are, the more pressure you’re putting on your feet.
Pay extra attention if you have
diabetes. Diabetes can result in many complications, among them poor circulation and loss of feeling in your feet. With that, you’re likely to experience poor wound healing. Make sure to have your doctor examine your feet each time you visit, or at the very least, on an annual basis, and stay away from ill-fitting shoes that irritate or rub your feet.
Steer clear of high heels.
Sorry, stiletto-lovers: They may look sexy and add some wished-for height, but at the same time they can contribute to hammertoes, neuromas (pinched nerves at the ball of the foot), bunions and even toenail problems.
“The higher the heel, the more the shoe increases the arch height and changes its position,” says Australian podiatrist Phil Vasyli, who has engineered the Orthaheel brand, which includes over-the-counter orthotic foot beds, slippers, sandals and walking shoes in over 25 countries around the globe. Vasyli suggests sticking to a maximum heel height of 1 1/2 inches so that the shoes can contour to your arch and distribute your weight over the entire foot rather than just the ball of the foot. If you absolutely can’t resist, try to wear higher heels only for a short time.
Keep your toenails trimmed.
Trimming nails straight across will go a long way toward preventing painful ingrown toenails, which can cause irritation, redness and swelling and make walking anything but pleasant.
Avoid cheaply made footwear. Your feet are worth the investment in a good pair of shoes-and they’ll thank you in return. Poorly made shoes usually mean reduced support, lack of breathability and poor quality control, says Vasyli.
Make sure the shoe fits.
The American Orthopedic Foot and Ankle Society reports that 90 percent of women wear shoes that are too tight, resulting in foot problems. Unfortunately, what looks glamorous in magazines can feel ghastly on your feet. When buying shoes, make sure to fit them to the larger foot (we all have one foot slightly larger than the other).
Consider shoe inserts or orthotics if your feet hurt.
You can pick up inexpensive nonprescription shoe inserts to wear inside your shoe at any drugstore, or visit your podiatrist for specially made orthotics to support and comfort your feet.
- There are many ways to lose a lot of weight fast.
- However, most of them will make you hungry and unsatisfied.
- If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
- The plan outlined here will:
- Reduce your appetite significantly.
- Make you lose weight quickly, without hunger.
- Improve your metabolic health at the same time.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day.
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.
- Brussels Sprouts
- Swiss Chard
- Full list
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly. There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.
Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch. If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
Optional – Do a “Carb Re-feed” Once Per Week
You can take one day “off” per week where you eat more carbs. Many people prefer Saturday. It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan. If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones. You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.arb vegetables.
However, if you really want to, then use this calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose. There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
10 Weight Loss Tips to Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:
1. Eat a high-protein breakfast.
Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day
2. Avoid sugary drinks and fruit juice.
These are the most fattening things you can put into your body, and avoiding them can help you lose weight
3. Drink water a half hour before meals.
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months
4. Choose weight loss-friendly foods (see list).
Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
5. Eat soluble fiber.
6. Drink coffee or tea.
7. Eat mostly whole, unprocessed foods.
Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly.
9. Use smaller plates.
Studies show that people automatically eat less when they use smaller plates. Strange, but it works
10.Get a good night’s sleep, every night.
It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
How Fast You Will Lose (and Other Benefits)
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. I can personally lose 3-4 lbs per week for a few weeks when I do this strictly. If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead. It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it. After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
- Blood Sugartends to go way down on low-carb diets
- Triglyceridestend to go down
- Small, dense LDL(the bad) Cholesterol goes downBlood pressure
- HDL(the good) cholesterol goes up
- improves significantly
- To top it all off, low-carb diets appear to be easier to followthan low-fat diets.
You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.
You Don’t Need to Starve Yourself to Lose Weight
If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning. Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.
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