Thursday, July 20, 2006

Some tips on losing body fat, faster...

Here are some tips on losing body fat faster. These tips will not include tricks that are designed to lose water weight fast with herbal diuretics, forcing the bowel to empty fast with herbal bowel laxatives and or excess magnesium, nor will it be a faster way to lose muscle by starving for a weekend. These are scientific tips for improving fat lose, especially around the stomach, were the body likes to store it for that rainy day or famine, you will never, ever have. Most of these techniques increase Thermogenesis (heat production metabolically) and Glucagon (a hormone that your pancreas makes that's burns glucose and triglicerides).

1. Eat 6-7 times a day - Eat something with protein in it every 3 hours or so up to 7 times per day. This includes breakfast, lunch and dinner. Between meal snacks should consist of between 6 to 11 grams of protein from a half a protein bar, low fat cottage cheese, a handful of raw nuts or dry roasted peanuts, or plain low fat yogurt etc. If you eat this way, you will burn 40% more calories than if you consumed a high carb alternative. Never allow yourself to be hungry. A recent study found that people who added 3 servings of yogurt a day between meals, lost 61% more body fat and 81% more belly fat, than those that did not. Very soon, your regular meals will become smaller, as you will not be famished.

2. Don't eat dinner after 6pm at night. Protein snack are ok, even if you wake up hungry at night. A University of Minnesota study recently showed that, on a 2,000-calorie diet, those who ate most of their calories earliest in the day, lost weight and those that did the opposite, actually gained weight. The difference was around 2 pounds per week gain or loss.

3. Take a walk 15 - 30 minutes after you eat. Studies show that you have about a 10% increase in your metabolic rate after you eat. By walking, you can perhaps double that rate to 20%.

4. Lower the temperature in your house. You will soon adapt to the lower temps and you will burn more calories in order to keep your body at 98.6 degrees. We are designed to gain weight in spring and summer, so we can burn fat during the cold months, in the form of heat. The more you rely on the thermostat to keep you warm, the less you will burn yourself. Removing some covers at night to cause a slight lowering of your body temp, can allow you to burn 200 more calories during the night. If you sat in a pool at 72 degrees for 1 hour, you will burn about 600 calories. If you ran for an hour, you would burn around 350 to 400 calories. Get the point?

5. Sip ice water during the day. A German study showed that this can boost your metabolism, the rate at which you burn calories, by more than 30% for up to 90 minutes after the cold infusion. While were on the subject, just drinking water helps you lose fat, but now I think ice water might be even better. Avoid this with meals though... Just between meals and snacks please.

The New England Journal of Medicine reported other benefits from eating this way.

1. Cholesterol levels were reduced 15%.

2. Cortisol levels were reduced by 17%. Cortisol can increase stress related weight gain and cravings.

Insulin declined by nearly 28%. This keeps your appetite down, your cravings under control, and fat away from your middle.

Christopher Wiechert, C.N.C.

Christopher Wiechert's Healthblogger is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. If you decide to use this information on your own, it's your constitutional right, but I assume no responsibility.

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