Looking for a simple, easy, and HEALTHY way to lose weight? You’re not alone.
In fact, according to Google, 100’s of thousands of people make online searches related to “healthy weight loss” every month.
These are people who want to lose body fat but maintain or, even better, actually improve their overall health and wellness.
They want to look good but also FEEL GOOD, all at the same time (which, by the way, is the big secret to lifelong fitness).
Luckily, healthy fat loss isn’t that difficult if you understand human biology. In fact, despite what many so-called experts say, it is possible to lose quickly without damaging your health or metabolism.
How? Just incorporate the “4 Pillars of Healthy Weight Loss” into your fitness plan. They’re backed by real science and amazing real-world results…
1. Control Insulin Production
Controlling the amount of insulin your body produces is possibly the single most important thing you can do in terms of shedding body fat quickly and safely. It’s also an extremely important part of long-term health and wellness.
People who limit insulin production tend to be leaner, live longer, and avoid disease more than people who don’t.
The best way, by far, to control your insulin levels is to reduce or completely eliminate the amount of “bad” carbohydrates you consume. Bad carbs spike your blood sugar levels, which causes your body to go into overdrive trying to deal with all the extra sugar/calories.
As the #1 fat-storage hormone, insulin is the body’s main tool for dealing with a “bad carb attack.” It shuttles all those unneeded calories into your fat cells, i.e. your belly, thighs, love handles, arm flab, etc.
So, obviously, the key is to cut out the bad carbs, especially simple sugars, refined grains, and high-glycemic fruits/vegetables (e.g. white potatoes). These foods can be eaten occasional (“cheat days” are great!) but they definitely shouldn’t be a significant part of your diet if you’re trying to reduce bodyweight.
A fantastic side-effect of cutting out sugars and other bad carbs is that you’ll quickly begin to notice less hunger and fewer food cravings. Your energy levels will be more stable and you don’t crave that afternoon candy bar as much!
2. Eat a Protein-Focused Diet
High-protein diets are famous for their effectiveness. Eating lots of protein has many benefits, just a few of which include:
- Faster metabolism
- More lean muscle tissue
- Less hunger
- Fewer food cravings
- Blunted insulin production (e.g. if you eat protein along with high-glycemic carbs)
High-protein, low-carb diets are almost definitely the best for fast, healthy weight loss. But to get the maximum benefits you also need to eat lots of healthy fats and “good” carbohydrates, mainly low-glycemic vegetables and beans/legumes.
Each meal you eat should be around 1/3 protein, 1/3 healthy fat, 1/3 good carbs, in terms of the calorie ratios. This will help keep your energy high, your hunger low, your insulin production stable, and your metabolism humming!
3. Do Strength Training AND Cardio
There’s long been a big debate in the world of fitness about which type of exercise is more important and more effective: cardiovascular exercise (e.g. running) or strength training (e.g. weight lifting).
When it comes to burning fat and preserving muscle mass, the answer is simple: DO BOTH.
20-40 minute “combo” workouts are perfect. Start off with a light warmup, then do 10-20 minutes of strength training, then finish up with 10-20 of cardio. Keep it fun and enjoyable. You don’t have to kill yourself with hardcore workouts that leave you sore and tired. All you need to do is burn off a few hundred calories and stimulate your metabolism for the next 12-24 hours.
4. Take Advantage of Supplements
Dietary supplements allow you to do things that are difficult, if not impossible, to do with diet and exercise alone. There’s no good reason not to take advantage of 100’s of years of scientific research by incorporating supplements into your fitness program.
Whey protein powder, for example, is amazingly effective at helping to protect lean muscle (and, as a result, healthy metabolism) even during very low-calorie dieting cycles. Other natural substances, like green tea extract, can help to boost the metabolism, increase energy, reduce hunger, and more.
Everyone should do their own research when it comes to nutritional supplements. But, at a bare minimum, you should consider taking the following:
- Whey protein
- Omega 3 fats (fish or kelp oils are best)
- Complete multi-vitamin
Organic green “superfood” powders are also extremely helpful. They’re also much more affordable than they used to be so it’s a good idea to take a look at them!
Healthy weight loss is easily achievable if you work with your natural biology. Control your insulin levels, eat a high-protein diet that includes plenty of healthy fats/carbs, do effective cardio+strength training workout, and use the best diet supplements. You’ll melt your body fat fast, boost your energy levels, improve your health, and feel a lot better within weeks.
Good luck! 🙂
Photo source: flickr