Six Simple Tips for Losing Fat and Keeping it Off

Learn How-to Lose Weight and Keep it Off With These 6 Simple Tips

woman on scale

I would like to offer you a simple step-by-step guide to improve your health, diet, and fitness levels. I hope it motivates you, and helps you understand that you have the ability to make changes that will improve your quality of life. This is not everything, but this is a start.

1. Improve and Restore a Youthful Hormonal Balance

This is so important for both men and women. It may be a harder task to take on for women, but once you have done it, you will feel great.

Unfortunately, overweight people have suffered by depriving themselves of calories, most often ones they need, but have failed in the war on weight-loss. Although eating less, or causing a deficit of calories taken in, and an increase of calories burned may cause some to succeed in weight loss, it is not so easy for most. They could be failing due to imbalances or alterations caused by the normal aging process. BUT WAIT……there are things you can do to reverse this.

In men it is very simple. Most often there is a deficiency in testosterone. Couple this with an excess in estrogen, and you’ve got the ever growing waistline. Also a deficiency in DHEA in both women and men can cause fat to stick around, and regardless of your attempts, it won’t budge. In both cases, go get a complete hormone panel. If you reside in the L.A. area, I have a few great doctors I can suggest.

2. Take Control of the Rate at Which You Absorb Carbohydrates

After a large meal, there is a rapid rise in blood glucose, and subsequent insulin spikes. Large meals overload blood glucose with calories that most often fill up our stores with plenty left over that converts to fat. After this rise in insulin there is a drop, causing a rebound appetite when we usually really aren’t even hungry. Plenty of research has shown that taking fiber can significantly alter this glucose-insulin surge in a positive way. My latest favorite is glucomannan (or propolmannan, a better form of the previously mentioned fiber).

3. Increase Physical Activity

This actually has an effect on the process explained above. Exercise promotes many amazing changes, even at a cellular level. Increased physical activity improves insulin sensitivity. It also has the ability to act as other anti-diabetic medications do, creating a positive effect on fat distribution. Of course, appropriate intensity levels are individual. If you are not exercising yet, just start at your current level, then increase the intensity later.

4. Avoid Fad Diets

Heard this enough from me? Well, as long as they exist so will my comments.  Don’t ever try to lose weight by diving into a fad diet. Even if you do lose weight, usually these diets are not sustainable for an indefinite period of time without compromising your health. Try making changes one by one. Once you master one, move on to the next. This may seem like the long route. But if you think about all the years spent on yo-yo dieting, and fad diets, based on your age, you could have spent 15-20 years getting nowhere when it comes to weight. Spend a good year slowly making changes and watch the weight come off and stay off.

5. Rest, Sleep, and Recover

People don’t understand the importance of sleep. If you lack sleep, your muscles cannot recover and replenish. And guess when you burn the most fat? At night, when you are sleeping. If you struggle with sleep, try every type of natural remedy. If that fails, visit your doctor. The lack of sleep has been associated with many ailments and diseases. And if you want to hit the gym hard and give it all you got you have to make sure your body is rested and ready for the next beat down you put it through.

6. Know Your Fatty Acids

Olive oil is good for salad dressing and pouring over uncooked food. And if you want to cook with it, it is best at lower temperatures. Even though you may have read that coconut oil is high in saturated fat, the fatty acid chain is more easily digested by our systems. Coconut oil is nature’s richest source of medium-chain fatty acid, or MCFAs. So you understand the contrast, vegetable or seed oils are composed of long chain fatty acids, or LCTs.

LCTs are larger molecules, so they are not so easy to break down, so they are usually stored as fat. MCFAs are smaller and easier to digest, so they are immediately burned by your liver for energy just like carbohydrates, but without the insulin spike. These amazing MCFAs can aid in making you a leaner, happier person. Also, I slather on coconut oil after my showers in my near-infrared sauna. As I have done this, I have noticed that when I sweat or when I become wet there is a different way that the water lays on my skin; there is a beading. This is due to the protein layer that has been developed over time due to applying this oil topically. My skin now has a softer, younger appearance.

A little secret you may not know!

Cooking foods at high temperatures (higher than 250) and ingesting these foods can aid in weight gain. Overcooked foods can cause damage to our body’s proteins, and foods cooked at lower temperatures have been shown to aid in weight loss. Something as simple as changing the way you prepare your food could help shed the stubborn fat you have been battling with.

Final Thoughts

Never start a diet that cannot be a way of life. This will lead to the yo-yo effect, causing weight gain and weight loss a crazy cycle, causing damage that goes beyond the physical. I beg everyone who reads this: if you need support, if you need help, find a coach/trainer even if it is remotely. I love my job, people, health, and fitness too much to remain on the sidelines and let people destroy their health. Email me. I don’t care if you don’t know me. I would love to help. It’s all about reaching one person at a time, and that person spreading the message to the next. Never hesitate with me. Even if you don’t reach out to me, make changes, and make them soon. Youngsters are watching, and we need to set a good example.

Author Profile: Diane Mohlman

Author's Website Born and raised in southern California, I have always had a strong passion for fitness. I first understood the concept and importance of fitness training at the age of 18 when as a new wife and mother I found I needed strength, energy, and health more than ever. I lead by example; everything I teach, advise, and suggest, I practice. I am very comfortable and knowledgeable of all fitness levels and I continuously study and take ongoing education courses to keep myself up to date on all current and cutting-edge research in fitness, health, and diet. This is not just a job to me, it is my passion and something I so strongly believe in. I am committed to helping others maximize their level of fitness and I will go to just about any length to see my clients achieve these goals. I truly find joy in helping a person obtain a better quality of life, watching a person become more confident by gaining physical strength, and overcoming a lack of energy.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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