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!

Sharing is Caring

Samsu is an industrious and dedicated civil and environmental engineer. He is also a health and fitness enthusiast, a fan of tech and sport, as well as a self-confessed personal growth addict. Samsu is keen on reading about new health, fitness, and self-development trends and is constantly trying to improve himself.

Click Here to Leave a Comment Below 8 comments
Autumn - last year

When you say not to eat sugar – do you mean to avoid sweets and candy – or are we not supposed to eat any food that CONTAINS sugar at all?
I love the link to the glycemic index – this information is to helpful. I am wondering if diet coke has been researched for its glycemic index. I’ve heard that although it contains no sugar, it affects your blood sugar significantly. Have you heard this? Any suggestions when it comes to diet sodas?
Thank you!

    Samsu - last year

    Hey Autumn,
    When I say not to eat sugar I mean to avoid everything sweet. I know this could be challenging but the health benefits are almost countless if you avoid taking sweets. regarding diet sodas, I read an article that associates artificial sweeteners like aspartame with headache.

    Here is the direct link!


    Because it’s all in my head that sugar, as well as artificial sweeteners, will shot down my fat burning cells, I don’t take them and as a result, I won’t recommend diet soda. I hope this helps.

Milissa - last year

I enjoyed your article. Very informative. Thank you for posting! Keep up the good work!

    Samsu - last year

    Hey Milissa,
    I’m happy you enjoyed it. Thanks for visiting 🙂

Alex Chong - last year

Hi Samsu,
Firstly congratulations on your successful weight loss. I do agree with you that setting a goal should be the first thing to do, and then committing to it. I guess that applies to anything that we want in life, right?

I have also heard before that going on a vegetarian diet will help you to lose weight very quickly. What are your thoughts on that? Do you think the lack of protein in vegetarian diet will be a problem especially if you are also training in the gym?

    Samsu - last year

    Hey Alex, thanks for visiting.
    I believe going on a vegetarian diet could make much of a difference if the individual tries to eat healthy by staying away from sweets and high carb diets. Because the key to weight loss is to let our body use fat instead of carbs, sugar, or glucose as an energy source.
    In relation to the protein in a vegetarian diet, I don’t think that should be a problem as there are lots of alternatives, like beans, peas, quinoa, soy, nuts etc. it all depends on how informed the individual is. I hope this helps.

Claudius - last year

Am sure you have realized that i love reading your articles because they are focus on important areas when it comes to health. You highlighted on the issue of setting up a goal, which is very critical and i loved that part because once you have a goal, surely you will be persuaded to achieve it. Assuming that i weigh 110 kg and my goal is to reach 79 kg in 7 months. When i reach my target, how do i maintain my weight at the set target, to avoid gaining or losing more weight by managing my sugar intake?

    Samsu - last year

    Hi Claudius,
    I’m happy you like reading my articles. Thanks!
    If you’ve reached your goal, then congratulations. :). It almost impossible to maintain a fixed weight. All I would suggest is to have a tolerance of +/- 2 and try to maintain that. In my case, I always try to track my weight at least every week, eat healthily and exercise. That’s all I would suggest for now :). There is no correct answer to that, it depends on the individual. Cheers


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