Proven Techniques to Help You Burn Fat and Lose Weight Naturally
Discover the two main secrets to a successful weight loss plan, and learn why you shouldn’t be afraid of eating fat as well as the importance of eating high protein diet.
The two main tip regarding a successful weight loss strategy is to completely avoid sugar and let your body be in a state of calorie deficit.
So, what do I mean by putting your body in a state of calorie deficit?
Well, I mean for you to let your body burn more calories for energy than you consume. That’s it! I believe this may sound simple to many of you and I guess should not be difficult to understand as well. But trust me it could be challenging to adopt such a lifestyle if you’re not that motivated.
I know you may be asking yourself why is he saying this, well, it’s because I have been in a similar situation and I know it’s habitual for us to sometimes overlook the simple things in life. Nonetheless, I need to stress the importance of not consuming sugar, but instead, you want your body to slowly make sugar from the food you eat.
If you’re in a hurry, then take these key tips with you. They helped me lose almost 20kg in six months.
Key takeaway from this article
- Avoid sugar and high carbohydrate food
- Eat high protein diet
- Don't be afraid to eat the good fat (monounsaturated and polyunsaturated)
- Always avoid the bad fat (saturated and trans)
- Eat lots of vegetables
- Exercise at least 20 minutes, two times a week
- Stop eating at least two hours before your bedtime
Now that you are clear about sugar and caloric deficit, let me share my weight loss story with you. In January 2017 I came back to Stockholm from the Christmas holidays weighing 103kg (227.1lbs). Before I left for London my weight was 94kg (207.2lbs). So you see, I gained like 9kg (19.7lbs) in almost a month and the reason was that I didn’t do any physical activity other than walking to my room, kitchen and living room. That’s all I did. I was busy eating my African foods with high carbs, drinking alcohol with my brother-in-law and watching sport. Yes, it felt like I needed it as I was bored with school work and also missed my African dishes so much.
Fast forward six months today, I am very happy to tell you I now weigh 82.7kg (182.3lbs) as of this morning. Yes! I lost almost 20kg (44lbs) in six months. Isn’t that amazing? Sure it is. Even if you don’t want to cheer me up, I will do it myself. Kudos to Samsu! 🙂
So, how did I manage to achieve such an amazing result like that in just six months?
1. Goal setting
I set goals for almost everything I do these days. Just make sure you clearly define your goal by stating the desired body weight you want to achieve and by what time. Mine was “I will weigh 80kg with less than 10% body fat by June 30, 2017. Even though I didn't reached my target, but at least I managed to get close. You can also register with the Bodybuilding website to choose a free fitness plan as well as set your goal. No credit card is required.
However, Please understand I haven’t received, nor will I receive any compensation from the Bodybuilding website. I just suggested it because I found their service very useful during my weight loss project.
In addition, I would suggest sharing your goals with family members or friends, because that’s going to increase the possibility for you to work towards achieving them. As long as you are accountable to someone, it would increase your chances to act.
2. Stop eating sugar and cut back on starchy foods
Arguably I would say sugar is the number one drug in today’s society. If you continue eating sugar you will never lose weight. There is no compromise. Sugar should be out of the equation for you to see massive weight loss result. This is the most important part, and in addition, try to eat carbs that are low on the glycemic index (GI) as well as with high content of fibre. Fibre is the only carbohydrate that does not end up as glucose (sugar). To better understand sugar check this article.
Sugar and carbohydrate that are high on the GI always stimulate the secretion of insulin, and as a result, the insulin hormone switches off your bat burning cells and let your body uses glucose (sugar) for energy. So you now agree with me that if you keep eating sugar you will never lose weight. Your target is to keep insulin at a low level, so the body will start burning fat instead of glucose as energy.
3. Avoid processed foods, and eat enough protein, fat and vegetables
Most processed foods are filled with saturated and trans fat (which is the bad fat) and preservatives to prolong their shelf life. So I would advise you not to eat them, instead always try to prepare your own meals and ensure each meal has a protein, fat and a low-carb (vegetables) source. Arranging your meals in this manner will definitely control your carb intake and guarantees it fall within the recommended range.
Example of protein and fat sources that I normally eat are;
Egg, beef, chicken breast, pork, fish and seafood especially salmon, avocado, nuts etc.
Always try to have a high protein diet, as it keeps you full and reduces your obsession about food. In terms of nutrients for losing weight, I would bravely say protein is the big boss, in fact, let’s say KING of nutrients.
Also, try to eat lot of vegetables, personally I like broccoli, so for me, my regular meal is mostly broccoli, chicken breast/salmon and bulgur. A diet based on chicken breast/salmon and vegetables is the best, it contains all the fibre, essential vitamins and minerals you need to be in good physical shape.
In addition, there is no problem with eating fat, especially the unsaturated fats are okay. Always try to eat the monounsaturated and polyunsaturated fat. They are considered to be good for your body and may help lower your "bad" LDL cholesterol. You can get this fat in foods like avocado, nuts, and vegetable oils, such as canola, olive, peanut, salmon etc.
4. Integrate exercise or any physical activities into your busy schedule
You don’t need to exercise to lose weight as long as you’re eating healthy. By that, I mean you avoid eating sugar, as well as carbs that are high on the GI index but instead eat protein, fat and lots of vegetables. However, for me, I personally think it is important to exercise at least 20 minutes two times a week. And if you decide to lift weight, then you’re certain you will lose more weight even faster.
In my case, I normally spend at most 30 minutes in the gym, and I only visit the gym three times a week. I personally don’t enjoy weight lifting, but studies suggest that gaining muscles is the only way to slow down ageing. So why not give it a try?
However, if you’re not into weight lifting, I would suggest trying walking, jogging, running or even dancing. The most important thing is movement, try to move your body as much as you could.
5. Have at least 12 hours between dinner and breakfast
I’m a big fan of intermittent fasting (IF), even though I most times do it my way because I don’t strictly follow the traditional way. IF is not a must but I will highly recommend it, and I would say it's possibly the way to go for a longer and healthier lifestyle.
6. Cheating is allowed, but only once per week
If I say I didn’t cheat then you need not continue reading this article. Nevertheless, I only cheated once per week and it’s only with a carbohydrate of my choice, not sugar. Sugar is not tolerated in this technique. If you want to have similar results like mine or even better, get rid of all the sugar-related food in your kitchen.
I hope this article helps and if you find it interesting, you're always welcome to share it, leave a comment or suggest a new blog content.
Peace and Blessings!