How to Lose Weight Fast in 2016 – The Ultimate Guide

You are not alone.

More than a third of Americans are obese and another third are overweight.

Only 30% of people in the U.S. can now be considered at a healthy weight.

howtoloseweightfastBeing overweight has become the new “normal.”

The need for a solution has never been greater and many people are desperate.

This has caused hundreds of fad diets, bogus pills and magic bullet weight loss solutions to pop up all over the internet.

Most of these products are scams and achieving long term success is rare.

The standard solution, a calorie restricted low-fat diet, is so ineffective that about 85% of dieters fail in the long run.

Read more: GM Diet Plan: Fastest Method To Lose 5 KGs In A Week

Unfortunately, there are no magic bullet solutions. The crash diets don’t work in the long term and the pills are mostly scams.

But what about those times when you really need to lose some weight fast?

Maybe you need to look good for a vacation or an event, fit into an outfit or look good for your wedding. Maybe you want to look your best for a special someone, or you’re simply impatient and want quick results.

In these cases, there are some things you can do that are actually based on science and don’t require you to buy a scam product that doesn’t even work.

This article will explain how to lose weight fast, using methods that are based on real scientific evidence and literally proven to be effective.

Given that diseases like heart disease, cancer and type II diabetes go hand-in-hand with weight gain, this advice may save your life. Literally.

How To Lose Weight Fast in 2016 – The Ultimate Guide

The most important hormone when it comes to body fat storage is insulin, a hormone that I’m sure you’ve heard of before and is best known for its important role in blood sugar control.

What insulin also does, is function as a “gatekeeper” to your fat cells. Insulin shunts blood sugar into fat cells and tells them to build and store body fat.

At the same time, insulin tells the fat cells to hold on to the fat that they carry, and not to let any of it out.

With a western diet, insulin levels can become constantly elevated. They are high almost all the time, leading to the constant body fat accumulation we call weight gain and obesity.

If you’re carrying a lot of body fat on your frame then you have problems with insulin.

How to Lower Insulin Levels

Carbohydrates get broken down into sugar (glucose) in the digestive tract, then travel into the blood and require insulin to get shunted into cells (including fat cells).

Carbohydrates raise insulin the most. Consequently, reducing carbohydrates in the diet makes insulin levels go down. Way down.

When insulin goes down, the fat cells not only stop producing all that extra fat but also stop holding on to the fat that they were carrying.

Suddenly the body has access to a whole lot of body fat that it can burn for energy. When this happens, the brain figures out that there’s plenty of fuel available and that it doesn’t need to eat so much anymore.

The brain makes your appetite go down and weight loss occurs without any sort of restriction in calories as long as the carbs are kept low.

When researchers compare low-carb to low-fat diets in scientific studies, they need to actively restrict calories in the low-fat groups, while the low-carb groups can eat until fullness.

In such studies, the low-carb dieters lose more weight, faster, without counting calories and without being hungry. True story.

These are the results from a 24-week study on 53 overweight women, from the University of Cincinnati in the year 2003. The researchers are comparing a low-carb diet to a low-fat diet. Take note that the women on the low-fat diet are calorie restricted, while the low-carb women are not hungry and eating as much as they want .

low-carb

These results are typical for carb restricted weight loss diets.

Low-carb diets are also healthier. They improve blood sugar, insulin, cholesterol and triglycerides, and cause a greater amount of fat loss than the low-fat diet recommended by most dietitians.

A low-carb diet is probably also the best option to reverse type II diabetes.

Despite what you may think, low-carb isn’t any harder than other weight loss diets.

The research shows that low-carb diets usually have better compliance (more people make it to the end of the studies) than the diets they are compared to, mostly because they don’t require people to consciously eat less and be hungry.

Reducing carbs and insulin is the healthiest, easiest and most effective way to lose fat fast. It is a scientific fact.

People also report various health improvements on low-carb diets, including improved skin, less acne and improved energy levels.

The only thing you need to restrict is carbohydrates.

Calorie counting isn’t necessary, although you can count calories if you want. Losing weight fast would requires something like a 1000 calorie/day deficit, which theoretically should make you lose two pounds per week (Full article: how many calories should I eat?).

So, how many carbohydrates exactly?

  • Maintenance: 100-150 grams of carbs per day.
  • Steady Weight Loss: Under 100 grams.
  • Fast Weight Loss: Under 50 grams of carbs per day.

You can use the free service Fitday to keep track of the amount of carbs you’re eating.

Be aware that it can take a few days for your body to adapt. It’s called the “low carb flu” and is usually over in three days.

What happens is that your body ramps up production of enzymes and other machinery that it needs to generate its own glucose and burn fat instead of carbohydrates for energy.

In a few days time, you will be “fat adapted” and both dietary and stored fat will be easily accessible to your body’s cells. No more afternoon dips in energy and ravenous hunger between meals, which is fairly common on a high-carb diet.

Foods That Make You Sick And Fat

  • Sugar: Sugar (and its evil twin, High Fructose Corn Syrup) is addictive, very fattening and one of the main causes of the metabolic syndrome.
  • Gluten Grains: Gluten is the main protein found in wheat, spelt, rye and barley and may lead to health problems in susceptible individuals.
  • Seed Oils: Seed and vegetable oils like soybean and corn oil contain excess Omega-6 fats and should be avoided.
  • Trans Fats: These are fats found in processed foods and are very harmful for the human body. Luckily, they’re not being used in food production that much anymore.
  • Artificial Sweeteners: Many studies suggest that artificial sweeteners, despite being calorie free, are associated with (ironically) weight gain and the metabolic syndrome.
  • Low-Fat Foods: Anything labelled “low-fat” will most likely be highly processed and filled with sugar or other artificial chemicals.
  • Highly Processed Food: Foods that are highly processed are likely to be filled with unhealthy ingredients and artificial chemicals, while being void of nutrients.

You MUST read labels. Even foods disguised as health foods may contain added sugar, wheat flour and other unhealthy substances.

Replacing these with healthy and natural foods (see below) should be enough for the fat to start coming off without calorie restriction or any major effort.

However, this article is about losing weight fast so you will need some additional tweaks.

Since you will be going very low on the carbs (under 50g per day), then you also need to:

  1. Remove all grains (also the whole grains).
  2. Remove Starchy Vegetables (potatoes, sweet potatoes, etc.)
  3. Restrict fruit to one piece per day (preferably berries).

This is temporary. When you’ve reached your goal weight then you can reintroduce healthy carbs like potatoes, sweet potatoes, rice, oats and some others. That is if you want to, many people are fine with eating this way for the rest of their (much healthier) lives.

Healthy Foods That Can Save Your Life

weightlossfoods

You may have heard someone tell you that fatty foods like meat are bad for you, but that is absolute nonsense.

Natural foods that are high in fat are actually very nutritious and healthy, and these should really provide the majority of your calories on a low-carb diet.

Meat, fish and eggs. These form the foundation of the diet. The fat and protein are extremely satiating, allowing you to eat until fullness while still being in a massive calorie deficit.

You should also eat plenty of low-carb vegetables to get your daily requirements of fiber, Vitamin C and other nutrients. Don’t worry, you can eat lots of vegetables without going over your carb limit.

Each meal should be composed of one of three items:

1. Meat and poultry, fish and other seafood, eggs.

  • Meat and Poultry: beef, hamburger (no bread), steak, chicken, turkey, pork, veal. Choose the fattier cuts, they are more satiating.
  • Fish and Seafoods: Salmon, cod, haddock, shrimp, shellfish, trout, tuna, mackarel. Any fish really, the fattier fish are better and carry more Omega-3s.
  • Eggs: It is better to choose Omega-3 enriched eggs. They’re healthier.

2. Fats and Oils.

  • Fats and oils: butter, coconut oil, lard and olive oil. Grass-fed butter and unrefined oils are better.

3. Low-Carb Vegetables.

  • Vegetables: broccoli, cauliflower, carrots, spinach, onions, mushrooms, lettuce, cabbage, cucumber, kale, etc. Eat as much vegetables as you want and try to have some at every meal.

This is not a complete list of foods, just to give you some ideas!

Some cheese, heavy cream, nuts and seeds are fine, but mainly as parts of meals because snacking on them during the day can increase your calorie intake drastically.

Some people recommend eating 5-6 times per day. I personally think this is ridiculous and inconvenient.

I eat 2-3 times per day. When you compose your meals of protein and fat, you won’t need to eat nearly as often and you’ll have stable energy levels.

A typical day for me:

  • Breakfast – 7:30 am – Eggs and vegetables, fried in coconut oil.
  • Lunch – 12:30 – Leftovers from dinner the night before.
  • Dinner – 7:00 pm – Burgers without the bun, with spinach and mild salsa.

I recommend you eat 3 meals per day. If you get hungry in the afternoon, add a 4th meal.

If you want, you can take a break from your diet one day per week (Saturday is great) and eat less fat, more carbs and more calories for one day. Try to choose healthier carb sources like rice, oats and root vegetables like sweet potatoes.

This is the perfect day for a weekly cheat meal where you can have whatever you want.

What About Exercise?

Exercise is obviously important and an essential part of being healthy.

That being said, you don’t need to exercise to lose weight on this plan, but it is highly recommended.

You definitely don’t want to lose weight just to find yourself all loose and flabby.

Doing exercise helps you get the lean and toned look that everyone wants, not to mention that exercise is probably the single most important thing you can do to reduce junk food cravings, feel good and increase your energy levels.

I recommend strength training three times per week, either in the gym or with bodyweight exercises. Also, cardiovascular exercise such as walking or jogging two times per week.

A Meal Plan That Can Save Your Life

Day 1 – Monday:

  • Breakfast: Eggs and veggies, fried in butter or coconut oil.
  • Lunch: Grilled chicken wings (leftovers from night before).
  • Dinner: Cheeseburger without the bun. Serve with vegetables and salsa sauce.

Day 2 – Tuesday:

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover cheeseburgers from the night before.
  • Dinner: Boiled Salmon with butter and vegetables.

Day 3 – Wednesday:

  • Breakfast: Omelet with various vegetables, fried in butter.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Grilled chicken wings.

Day 4 – Thursday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Leftovers from dinner the night before.
  • Dinner: Steak, with vegetables.

Day 5 – Friday:

  • Breakfast: Stir fry with eggs and vegetables. Fry in coconut oil or butter.
  • Lunch: Chicken salad, with some olive oil.
  • Dinner: Pork Chops, with vegetables.

Day 6 – Saturday (optional):

  • Breakfast: Omelet with various veggies.
  • Lunch: Leftovers from dinner the night before.
  • Dinner: Pork Loin.

Day 7 – Sunday:

  • Breakfast: Bacon and Eggs.
  • Lunch: Salad with some shrimp.
  • Dinner: Roasted chicken.

If you prefer to eat out at lunch, try to find places that serve something healthy and low-carb like bacon and eggs, chicken salads or something similar.

If you find yourself ravenously hungry between meals, some baby carrots, a full-fat yogurt, leftovers in a box and a handful of nuts are all great snack ideas.

A Sample Day of Meals

Breakfast: Eggs and vegetables, fried in coconut oil.

Put coconut oil on pan, throw a frozen vegetable mix on top and turn up the heat. When thawed, add eggs and some flavour (salt and pepper, or some kind of spice mix).

Stir fry until ready.

breakfast

Lunch: Grilled chicken wings, leftovers from night before.

Put spice on chicken wings, insert into oven and bake until they turn brown with a crunchy texture. Serve with some vegetables.

lunch

Dinner: Cheeseburgers without the bun, fried in butter.

Add butter to pan. Add burgers and spice. When close to being ready, add the cheese on top. Serve with some vegetables. Put some mild salsa on top of the burgers to make them more juicy.

dinner

If these meals look delicious, that’s because they are! On a low-carb diet, you can eat these foods until fullness and still lose weight. Welcome to paradise!

A Blueprint so Simple a Monkey Could Do It

  1. Do not drink calories (no milk, sodas or juices). Coffee, tea and water are fine.
  2. Avoid sugar, grains, starchy vegetables and limit your intake of fruit.
  3. Each meal: protein, fat and veggies.
  4. Stay under 50 grams of carbs per day.
  5. Exercise! A combination of strength training and cardio works best.
  6. Optional: Take a break from your diet one day per week.

You can expect to lose 5-10 pounds in the first week, although a lot of that will be water weight.

After that, consistent weight loss of 1-3lbs per week is typical, depending on how strict you are, how much exercise you do and much weight you have to lose.

 

How To Lose Weight In Your Face ?

What is your biggest weight nightmare? For most people, the biggest weight nightmare is weight gain, especially face fat. The main issue with face fat is that it is difficult to hide it with clothing or with any makeup. Talking about appearance, people will notice your face first. One of the most difficult parts to tone in our body is the face. You should not only pamper your skin externally but tone it internally as well to give it a sharper look. Women have more chances of gaining weight in the face compared to men.

Causes of Face Fat

The main causes of fat in the face are

  1. Poor Diet: If your diet does not include good amount of nutrients, then it will not be a balanced diet. Avoid junk foods like pizzas and burgers. Lack of nutrients that are needed for your body, is one of the main reasons for the increase in fat. Fat in the face is caused by the deficiency of beta-carotene and Vitamin C deficiency. If you have the habit of taking excessive fatty foods, excessive carbohydrates and salts, it can result in an overall increase in body weight which naturally increases the weight in your face. Therefore, you need to be careful with your food habits.
  2. Dehydration: One of the main causes for fat in the face is dehydration. The body retains a large amount of water if it is dehydrated. The face stores most of this excess amount of water making your face look fat. Drinking a lot of water and having juicy fruits can help you to reduce this fat.
  3. Alcohol consumption: The consumption of alcohol can result in face fat. Whether you are taking beer, brandy or wine, anything that contains alcohol results in fat in the face. The alcohol makes you dehydrated. The body stores the water in different parts due to dehydration. The face is one part that will store the excess water. If you seriously want to avoid face fat, then cutting down on your alcohol consumption is one way of doing it.
  4. Hypothyroidism: If you are suffering from hypothyroidism, you will gain weight fast which will increase the fat in your face. Tiredness and dry skin are the other symptoms of hypothyroidism. If you are having these symptoms, please consult your physician.
  5. Other factors: The other factors causing excess fat include kidney disorders, insect bites, allergy, edema and nephritic syndrome.

Before you start the treatment for reducing your face fat, it is very important that you find out the exact cause of it. Knowing the correct cause helps in finding the correct treatment/exercise for removing the face fat.

How to lose weight in your face ?

How to Lose Weight in Your FaceEveryone wishes to look good. Removing the excess fat from your face helps you look good and confident. Are you wondering how to lose weight in your face? By following the steps given below, you can reduce the excess fat from your face and look good and healthier.

Reduce the overall weight of your body:

If you are overweight, losing the overall body weight will automatically make your face look thinner because the excess fat in the body normally disappears from the face first.

Drink plenty of water:

Drinking sufficient water keeps your body hydrated. If your body does not get enough water, it will retain the water and give your face a bloated look. Most doctors advice to drink 8 to 10 glasses of water on a daily basis. Including lots of water-based vegetables and fruits in your diet help in reducing the fat from the face. Drinking fruit juices, vegetable soups and herbal tea also help in increasing the water content in your body.

Reduce the intake of sugar and salt:

The intake of sugar and salt will result in the retention of water on your face. By reducing the intake of sugar and salt, you can easily reduce the fat from the face. Including more vegetables, fruits and whole grains in your diet will help in cutting down the fat from the face.

Avoid the consumption of Alcohol:

As discussed earlier, alcohol consumption increases face fat. Avoiding alcohol helps in reducing face fat. Alcohol and alcohol- containing drinks have excess sugar which results in weight gain. Quitting smoking also helps in keeping your face look young and fresh. When you quit smoking, the content of Vitamin C in your body increases and this finally results in reducing the fat from your face.

Keep an eye on medicines:

If you are taking any medicines with or without the prescription of the doctor, then check if that is causing weight gain. Avoid taking medicines without a prescription. If you are taking medicines prescribed by the doctor, then check with your doctor and discuss if the regular intake of the prescribed medicines causes weight gain.

Do plenty of exercises including face exercises:

Strength training exercises helps in increasing the metabolism and in reducing the excess fat from your body which in turn reduces face fat. Doing face exercises also help in reducing fat from your face. The human face contains more than 40 muscles. So, regular face exercise helps in keeping these muscles fresh and free from sagging.

Face massage:

Regular face massage helps in reducing the fat from your face. A good face massage done by professionals on a regular basis helps in tightening the face skin and avoiding sagging of the face muscles. Regular massages also help in reducing double chin and removes dark patches and circles from the face, making your face glow.

Chew Gum:

Chewing gum is a good exercise that helps in reducing the excess fat from the face. Just like any other body part, the more exercise you do, the better it is for the face.

Use quality makeup that suits:

Especially for women, it is very important that they use good quality and correct makeup which suits their face. Even though makeup does not have any effect on increasing the fat in your face, poor makeup can make your face look really fat. Therefore, try to do makeup to match your face.

Face fat is a serious issue which should be treated carefully. Controlling your diet and following a good life style helps in reducing fat from your face and makes you look young and fresh always. And you don’t have to worry about how to lose weight in your face.

 

How I Lost 50 Pounds

Between April 2010 and February 2011, I lost 50 lbs. I also lost 6 inches off my waist (size 42 to size 36). I didn’t change the way I exercised. I didn’t change what I ate. I simply changed how much I ate. It started in April 2010. Kay’s doctor told her she needed to lose weight because of cholesterol and other health problems. A dietician suggested that she write down everything she eats during the day. I started writing down what I ate also. Then I started figuring out how many calories I was eating each day. I wondered how much I should be eating if I wanted to lose weight. I went to a web site called Calorie Count (http://caloriecount.about.com/) and entered information about myself: weight (240 lbs), height (6-1), age (63 yrs), physical activity level (light, I walk a lot), body type (large), and nightly hours of sleep (7 hrs). The web site responded by telling me that I should weigh 190 lbs and that I could achieve that goal if I limited my daily intake to 1900 calories. Here is an example of how much food 1900 calories is:

lost weight

Breakfast

  • oatmeal 280
  • orange juice 110
  • milk 90
  • banana 105

Lunch

  • leftover rice & chicken 250
  • apple 70
  • 2 tangelos 120

Dinner

  • enchilada 250
  • salad 160
  • buttered toast 85
  • buttermilk 130
  • cake 250

As you can see, this is not a starvation diet. Breakfast and lunch were about the same as what I had been eating for years. What I did different was how much I ate for dinner. Before, I didn’t know when to stop eating. The amazing thing was that when I reached 1900 calories, I felt satisfied. I was not Breakfast oatmeal 280 orange juice 110 milk 90 banana 105 Lunch leftover rice & chicken 250 apple 70 2 tangelos 120 Dinner enchilada 250 salad 160 buttered toast 85 buttermilk 130 cake 250 hungry. I could have eaten more, but didn’t feel like I needed to. This was easy. I would have done this years ago if I had known how easy it was.

As a young adult, my weight was 165 lbs. I was skinny, and I ate a lot, and I stayed skinny. After I married Kay, I started putting on weight. I didn’t like being overweight. But I love to eat. And I hate being hungry. This is why I figured I would never lose that weight. When I started counting calories, I was skeptical. I didn’t really think I could lose weight without being hungry all the time. I decided to weigh myself once a month so that if I really was losing weight, I’d be able to definitely see it. When I weighed myself after one month, I had lost about 5 lbs. I was so surprised. I didn’t really think it would work that well. I continued to lose weight, month after month, and I finally reached my goal 10 months later.

lost-weight-1

At first, I counted all calories every day without exception, even at restaurants. But then, after seeing some success, I decided I could relax the restrictions a little. I don’t count calories at restaurants. I don’t count calories on special occasions (like Halloween, Thanksgiving, Christmas or parties, even refreshments at physics seminars and wedding receptions, and whenever I traveled). Those were freecalorie days. I continued to lose weight, and I was happy.

When I reached my goal, I tried a couple of strategies for maintaining my weight. I finally settled on the following. I would stop counting calories as long as my weight was below 190 lbs. I weighed myself once a week, and if my weight was above 190 lbs, I counted calories during the following week and limited my daily intake to 2000 calories. If my weight dropped below 190 lbs the following week, then I stopped counting calories again. As you see in the figure above, it worked. In fact, most weeks I was below 190 lbs and could eat what I wanted without counting calories. This was surprising to me. I expected it to be a constant battle to keep my weight down to 190 lbs. Perhaps counting calories has helped to re-educate my eating habits so that even when I don’t count calories, I am careful of what and how much I eat.

I told you earlier that I ate whatever I wanted. I need to qualify this statement. I knew that each day when I reached 1900 calories, I would have to stop eating. This affected my choice of what to eat and how much of it to eat. I didn’t want to reach 1900 calories too fast. I have always eaten fresh fruit for lunch, and I have usually eaten a salad of fresh vegetables for dinner. But I started using low-fat dressings on my salad. I found that they tasted just about as good as the high-fat versions. I stopped putting syrup on my oatmeal for breakfast. It would save me 100 calories and allow me to eat a little bit more for dinner. I stopped eating high-calorie junk food that didn’t really taste that good anyway. I didn’t want to waste my calories. I wanted to save the calories for the things I really liked eating. So counting calories did indirectly affect what I chose to eat.

Now for some technical details. I need to explain how I counted calories. First, nearly all food comes with nutrition facts. Here is a label on a low-fat salad dressing:

lost-weight-2

The above label shows that a single serving contains 50 cal and that a serving size is 29 g. Using simple math, we obtain 50/29=1.7 cal/g. Kay bought a digital kitchen scale. We weighed our food and calculated how many calories were in it. For example, consider a salad.

lost-weight-3

I put the plate on the scale and then zeroed the scale. Then I put on the vegetables. Lettuce, tomatoes, peppers, cucumbers all have about the same calorie content, 0.2 cal/g. We see that the vegetables weighed 273 g which is 273×0.2=55 cal. Then I zeroed the scale again and added salad dressing. (l like lots of dressing.) The dressing weighed 114 g which is 114×1.7=194 cal. The total calorie content of the salad is 55+194=249 cal. (Maybe I put on too much dressing. I’ll put on less dressing next time. Knowing the number of calories helps me change some of my eating habits.)

Some food (like fresh produce) does not come with nutrition facts on the label. I look them up on the internet, using the Calorie Count web site. When we had home-made dishes, we weighed every ingredient, adding up all of the calories. Here is an example of how we did that for lasagna.

lost-weight-4

  • lasagna noodles 840
  • Italian Sausage 2090
  • cheese 640
  • Italian sauce 250
  • cottage cheese 360
  • pico de gallo sauce 50
  • total = 4200

After it was cooked, the total weight was 2010 g (not counting the glass casserole dish), so the calorie content of the lasagna was 4200/2010=2.1 cal/g. (Note that half the calories came from the sausage. It would have been better to use ground turkey instead of sausage.) The serving shown above on the right weighed 220 g, so it contained 220×2.1=420 cal. At first, Kay thought that calorie counting was really a pain, but she really liked how I was looking with less weight. Eventually she found calorie counting to be kind of fun.

It probably isn’t necessary to calculate calories in as much detail as I do. I think that estimates, using information from the internet, would work just as well. But I’m a scientist, and I love collecting data. Over the years, I’ve learned how to collect data carefully, especially if the results of my experiment were important. Losing weight was really important to me, so I didn’t mind counting calories carefully.