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There are so many ways to lose weight.  But the big question is, what is the best way to lose weight?  Losing weight is not an easy task, and not everyone who tries to lose weight is successful.  The reason for their failure is because they aren’t sure exactly what methods to use, and how to implement them.  They soon find that what they are doing is not working and they give up because it’s simply too challenging.  For this reason, we will look at some of the best ways to lose weight, and take the guessing game out of all of this.  Losing weight doesn’t have to be difficult, yet people make it more so than it is.  It is simple to lose weight, but not easy.  There’s a difference!

So what are some of the best ways to lose weight that you can start to use right away?

1) Having the right mindset.  Anyone who starts a weight loss routine, without the right mindset has already failed.  The reason is because, if they don’t see results right way, or they don’t give 100% of their effort when their lifting weight, they will not acheive satisfactory results.  That’s why it is crucial that before you start any weight loss routine, you must also incorporate some kind of mind concentration technique such as meditation, or yoga.  These practices will help you develop a mind which is clear and focused so that you can go about completing your weight loss routine with your best effort for months. 

2) Writing Down Your Goals.  One of the best ways to lose weight, is to first define what your weight loss goals are.  Even though you may not have lost any weight yet, having specific goals, both long term and short term, can dramatically increase your chances of success.

3) Eat The Right Foods.  You can never lose weight unless you are eating the right foods.  One of the best ways to lose weight is to develop a diet plan which incorporates foods that are nutritious such as whole grain bread, fruits and vegetables, berries, nuts, olive and coconut oil, lean meats, etc.  The more nutritious the food, the greater your results will be, and the healthier you will become.  It’s not just about eating less calories, it’s about eating foods which will keep you healthy for life!

4) Burning more calories than your Basal metabolic rate.  In previous posts, I have talked about how to calculate your BMR (basal metabolic rate) which is the calories required to maintain your weight; Your set-point.  The key is to burn more calories than your set point, so that you will be in caloric deficit, which will promote weight loss.  The best way to do this is through cardio and weight training.

I will continue to talk about the best ways to lose weight in Part 2.

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How to lose weight quickly? The most efficient way to lose weight quickly is to lose as much as fat as possible by doing intense interval cardio, and to minimize our lean muscle mass by weight training. We should also be eating approximately 20% less calories than our maintenance levels as calculated by the Harris-benedict formula. This will put you in a caloric deficit and will enable you to safely lose weight.

The types of carbohydrates you should eat should have a low glycemic index. There are both complex and simple carbohydrates, and complex carbohydrates are usually absorbed in the blood a lot slower than simple carbohydrates. The glycemic index allows you to determine how quickly a food gets absorbed into the bloodstream. A low glycemic food is considered a better choice while trying to lose fat because the foods give a constant supply of energy and don’t spike insulin levels too high. When you eat high glycemic foods, it gets converted into glucose much quicker and effects insulin to a much greater degree. When this happens then body stores much glucose as fat since it is elevated to such a high degree in the blood. In the case of eating low glycemic foods this is not the case since it takes time for the carbohydrates to be broken down into the bloodstream, and therefore doesn’t elevate blood sugar and insulin levels too high. Also, eating low glycemic foods keeps your metabolism higher, and therefore you will burn more fat and will lose weight quickly.

However, the glycemic index is only a guide and should not be taken to be the final verdict on which foods you should or should not eat. The reason is because it does not take into consideration the glycemic load. For example, a watermelon may have a high glycemic index, but it is mainly made from water and little carbohydrate. Therefore it won’t affect blood glucose levels too much and won’t be stored as fat. Therefore you have to take this into account. The glycemic index also doesn’t take into account food combinations. When you combine a low glycemic food with a high glycemic food, you potentially lower its total glycemic index value. So just say you eat white bread and oatmeal for breakfast, you potentially lowered the glycemic index just by adding the oatmeal, instead of just eating white bread, which has a high glycemic index. So there are many factors to consider when eating foods and the glycemic index is just a guideline for you to follow when trying to lose weight quickly. Use common sense!

To make things simpler, I recommend you eat foods that are as close to nature as possible. Things like, all fruits and vegetables, whole grains, nuts and seeds, lean meats, eggs, etc. Try not to eat things that come in a box, as they are usually genetically modified and can cause serious health problems. These foods are not only healthier for you, but will keep your metabolism high so you can burn more fat. Our bodies are designed for digesting foods found in nature, not foods that have been tampered with. So be selective with what you put in your mouth. It will pay off big time, and you’ll reach your goals a lot sooner. The question of “How to lose weight quickly?” will soon become a reality for you, and you will be living your dream!

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Looking for a quick way to lose weight with a diet that is actually effective? A quick weight loss diet can really benefit you if you really don’t have a lot of time because of a special event or occasion of some sort. By no means should anyone do this for long-term because weight loss is not just about a quick fix, but about permanent lasting changes. So this should be used only when you are really tight for time.

So let’s just say you have 2 weeks until an important occasion. For that 1 week you don’t want to drastically change your diet, but gradually introduce certain foods into your diet, and take away others which are causing the weight loss problems in the first place. The reason is because if you change your diet too quickly, you could fall ill. Your body adapts to change gradually so it’s best to take it a bit slowly at first and then go more intense. But if you think about it, 2 weeks is pretty quick nonetheless if you ask me. So for the first few days you would stop eating, and drinking all sodas, cakes, chips and other processed foods. So set goals for yourself. Day 1 you make it a goal to reduce sodas. Day 2 make it a goal to cut all cakes, chips and cookies. Day 3 you can cut out all other processed foods. This is a great way to start your quick weight loss diet.

For the next 3 days on your quick weight loss diet, you do a detox diet where you are only eating fresh fruits and vegetables and nuts throughout the day. You may think that this is not going to fill you, or give you enough energy, but believe me, it WORKS. When is the last time you tried eating 10-20 servings of fruits and vegetables and freshly squeezed juice? It really does fill you up, and after a few days you will actually have MORE energy than you had before you actually started the detox diet. You never know unless you try, so don’t give up just because you may not believe it, or because it goes against anything you’ve ever been taught. If everyone followed the norm, then there would be no innovation and evolution in the world. You want to be different. You want RESULTS that actually show.

Now after 4 days or so on the detox diet, if you have the will power, which I’m sure you do, then you can do the juice fast. This fast involves drinking freshly squeezed or juiced juice, all day long. You don’t have anything but fruit and vegetable juice all day long. And make sure not to drink the store bought juice because those are just loaded with sugar and other preservatives. You want to buy your fruits and vegetables in advances, juice them, and drink as much as you want all day long. At this phase you don’t eat any nuts either. You can drink herbal teas if you like though such as green tea which has proven to promote weight loss.

If you really don’t want to do the juice fast as a part of the quick weight loss diet, then just continue doing the fresh fruits and vegetables detox diet until the day of the special occasion. By then you will have lost more than enough weight and you will be happy with the results.

Again, this quick weight loss diet is not for the long run, but for the short term, especially if you are short on time. But one thing that is really great about this also, is that it is not just good for weight loss. When you do these detox diets and juice fasts, they are also great for health purposes. You can prevent many diseases and even get rid of any you may have now. You will start to experience life fully and will start to appreciate life for the beauty that it is. After all, isn’t that what the ultimate goal is?

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One of the biggest secrets to losing weight is boosting your metabolism. What this means is that you should be burning fat even when you are not lifting weights and doing cardio. If your metabolism is naturally increased, then you WILL burn fat. This also explains why some people can lose weight much quicker than some people. There are three classes of body types in this world; ectomorph, mesomorph and endomorph. Ectomorphs are thin people with very fast metabolisms, and they find it very difficult to put on weight. Mesomorphs have a medium build and have a slightly slower metabolism than ectomorphs. Mesomorphs can gain weight easier than ectomorphs, but they can also lose weight just as quickly. People with this body type are usually the ones you find in magazines. They have a natural tendency towards building ideal body weight. Endomorphs are larger framed people, and have a difficult time losing any weight at all. They also have a very slow metabolism, which is the reason why it’s easier for them to store fat as opposed to burn it. They find that’s it’s an uphill climb in order to lose weight. Most people these days find themselves as endomorphs throughout North America, and this is becoming more of an epidemic as obesity rates are increasing more and more every year.

Now if anyone is serious towards losing fat, they have to speed up their metabolism. There is absolutely no way around this! This is especially true for people who have an endomorph body type, and find it difficult to lose body fat. The question is, how do you trick your body into boosting your metabolism like that of an ectomorph? The key is to do short intense periods of cardiovascular endurance 3-4 times per week, and only 15 minutes per session. This is absolutely critical. Doing any more or any less is counter-productive. 15 minutes of intense cardio, 3 times per week, will give your body the necessary push required in boosting your metabolism so you can burn fat even when you’re not in the gym!

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Some healthy food choices for a lose weight diet are fresh fruits and vegetables, nuts, lean meats, brown rice, whole grain bread, olive oil, egg whites, lentils and beans.  Instead of the standard 3 large meals per day, eat 6 small meals instead.  This will ensure that you have the energy needed throughout the day to carry out basic tasks, as well as constantly supply nutrients to all body cells to keep the body in top shape. 

Also, remember that when on a lose weight diet you must burn more calories than you consume throughout the day.  So if you are consuming 1500 calories per day then make sure you burn off eat least 250 of those calories through exercise such as weight lifting or intense cardio such as HIIT (High Intensity Interval Training – this is where you go on something such as a treadmill and do interval training for a set period of time.  So for example, if you decide to do 20 minutes of cardio, then you can do 1 minute of sprinting and then 1 minute of jogging, and then 1 minute of sprinting, and so on, until you reach 20 minutes.  If you are fairly new to HIIT then you can alternate between walking and jogging instead of jogging and sprinting, and slowly build up to sprinting over a period of a few weeks).  However, since we must strive to maintain as much as muscle as possible while maximizing fat loss, we must also do some sort of weight lifting exercise.  If you neglect this part, then you will be in an endless cycle of weight loss and weight gain, as are most people who enter the gym.  Weight lifting exercise and a lose wieght diet will allow you to minimize muscle loss and burn fat, since one of muscle’s functions is to burn fat.

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