How To Lose Weight & Burn Fat – 3 Major Keys & Overnight Result
Welcome to my How To Lose Weight & Burn Fat blog post. In this post, I’ll share 3 Major Keys to lose weight fast. If you can follow it you must get a better result. Let’s check it.
How To Lose Weight & Burn Fat – 3 Major Keys & Overnight Result
How To Lose Weight & Burn Fat
Just like any other process burning fat and losing weight requires. You to take certain steps to produce the desired result and based on the thousands of clients. That I’ve worked with within my gyms and online. This process can be broken down into three major keys. That determines whether you will be successful with losing weight and body fat or not. So in today’s blog post, I want to share these three keys. So you can unlock your body’s full fat-burning potential. If you make sure that you do all three of these things. You will burn fat faster than ever before, and you’ll actually be able to keep it off permanently.
#1 – The Model For Burning Fat Has Always Looked Like This
Let’s start with the very first key, the model for burning fat has always looked like this. If you take in too many calories from food and you don’t burn enough calories from exercise, you gain fat and vice-versa. If you have fewer calories than you burn, you’ll lose fat. Everyone knows that we’ve all been told that over and over again since we were little kids. That means that the traditional model suggests that the reason you have excess fat or you carry extra weight is because you’re eating too many calories. And the unspoken reason behind this Model for why you have too many calories is because of a lack of willpower.
You have excess body fat because it’s your fault for not having enough self-control and enough willpower to just consume fewer calories. However, this doesn’t really match up with your experience, based on your own personal experience. You know that when you have fewer calories, you lose a couple of pounds and then usually get stuck. You continue eating fewer calories and feeling like you’re, starving yourself, eating bland boring foods. But you never hit your target weight. This goes on for a while, you get discouraged and then you quit.
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Because no one can stay on a restrictive, low-calorie diet for the long haul, especially when it’s not producing results. Well, guess what I’m here to tell you: it’s not entirely your fault. And I don’t mean that in some clicks cheesy way. I mean quite literally it’s not only because you don’t have enough willpower or self-control. Even though for some of you that may be a big Contributing factor make no mistake. You will need the willpower to burn fat. But this isn’t the only cause in reality if we’re only looking at calories in and calories out, you’re, not addressing the core cause of the problem.
You see, burning fat and losing weight is not just about using willpower to starve yourself by eating less and exercising more because your body is way too smart for that within just a week after decreasing calories coming in your body will automatically decrease calories going out. Many people refer to this process as your body entering into a so-called starvation mode. This is where your metabolism will slow down, causing your fat loss to slow to almost nothing. Not only does your body slow your metabolism, and this is proven over and over again in study after study. But it also increases the production of a hormone known as growling.
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The growling role is to signal your brain to make you feel hungry. So, to sum this whole torturous dieting process up. You now have fewer calories coming in fewer calories, coming out due to your body. Responding with a slower metabolism, you’re hungrier because of ghrelin, yet you’re not burning much fat at all. In fact, the situation begins to feel like you need to keep cutting calories just to maintain your current body fat. Rather than to lose more and that’s, ultimately, what discourages you and causes you to quit, starting the whole cycle over again months later, when you’re, probably in Even worse shape than you were before.
So what are we missing? Well, it turns out your willpower is actually not the core cause of this problem. It’s actually also a hormonal problem, rather than just a calorie problem. Once you understand this, fat loss becomes easy, and keeping it off is even easier. People think that when calories come in, they keep going out until you eat too many calories. And then your body starts storing those excess calories as fat. Even though this is part of how fat loss works. Unfortunately, it’s not so simple. When calories come in, your body chooses whether it will store a portion of those calories. Even if you didn’t cross over your total daily calorie allowance.
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Also, once your body stores fat, it can choose to break down and use that fat later on or it can choose. Not most people think that if you simply don’t eat enough calories. Then your body will have to burn fat, but in reality, your body could just decrease the number of calories. You have gone out by reducing your metabolism to match the calories. You have in and then it has no need to tap into your fat stores for energy. So what actually controls this? Well, it turns out its one hormone known as insulin acts as a bridge between the energy and the nutrients that you consume. And your cells, including your fat cells. When insulin levels are too high, your body cannot burn fat, and that a high amount of insulin will Shuttle energy into your fat cells, making you fatter.
So the first major key is to lower insulin levels through diet. Anyone that does some research on insulin will find out. That insulin is primarily stimulated by carbohydrate consumption. So what do they do? They cut carbs, and this can definitely help, but it’s not telling the whole story. Glucose was thought to be the main driver of higher insulin levels, so we used to use the glycemic index to find out how much insulin would be released when eating certain foods.
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However, now we have a direct insulin index where insulin levels are directly measured after eating certain foods. And it reveals that even high protein foods like fish, could stimulate just as much of an insulin spike as an apple, and it’s not only fish. For example, yogurt invokes a higher insulin response than white bread. So now, on one side we have the vegan community blaming obesity and weight gain on meat and animal product consumption, and on the other side.
We have the keto and low carb community blaming the entire issue. On carbohydrate consumption also to go even further. When you constantly have high insulin levels because of the type of foods you choose to eat, as well as how much of those foods you eat, you cause your insulin, sensitivity to go down and your insulin resistance to rise Up so your body responds by producing more insulin.
it’s kind of like people who have damaged their hearing through many years of listening to loud music due to the fact that they can’t hear as well. They turn up the volume of their music even louder to make up for the lost hearing, turning it into a vicious cycle to reverse this problem and to lower our insulin levels. Since we know not only carbohydrates are the cause of this problem. The most effective way is through fasting. When you don’t eat insulin levels are at their lowest, allowing your body to reach into your fat storage for energy. You can start within the internet fasting plan where you don’t eat food for sixteen hours of the day. And only eat foods that don’t spike your insulin levels too high. For the other, eight hours of the day.
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Keep in mind, you can have the foods that cause higher insulin spikes again. But only after you restore your insulin. Sensitivity through fasting, better than intermittent fasting, is the one meal a day. A diet where you’re only eating one meal per day. You can transition right into that one meal a day. Diet after you’ve had some experience with intermittent fasting. But the most therapeutic effects of fasting occur when you increase your fasting intervals to longer time frames like 36-hour fasts. I’m sure most of you laughed at hearing 36 hours, but there are many studies that show these longer. Fasts are known to drop insulin levels to their lowest and you could burn up to a pound of pure fat per day. When you do this, so key number one is to lower insulin levels by fasting.
#2 – Reduce Insulin Resistance And To Reduce Insulin Levels Through Exercise
The next keys are much less nuanced. The next key is to reduce insulin resistance and to reduce insulin levels through exercise, specifically weight training since carbohydrates and it’s simpler form. Glucose plays a major role in increasing insulin levels and fat storage. We want to encourage our bodies to use that glucose coming in, rather than store it as fat. Your body stores glucose in the liver and the muscles for later use, and once those stores are full it spills over into your fat cells. You can increase the amount of glucose that your body can store in your muscles. Just by building more muscle and, more importantly, by consistently lifting weights you’re, always using glucose from the carbohydrates. That you’re eating it’s like driving a car and refilling it every day.
The next keys are much less nuanced. The next key is to reduce insulin resistance and to reduce insulin levels through exercise, specifically weight training since carbohydrates and it’s simpler form. Glucose plays a major role in increasing insulin levels and fat storage. We want to encourage our bodies to use that glucose coming in, rather than store it as fat. Your body stores glucose in the liver and the muscles for later use, and once those stores are full it spills over into your fat cells. You can increase the amount of glucose that your body can store in your muscles. Just by building more muscle and, more importantly, by consistently lifting weights you’re, always using glucose from the carbohydrates that you’re eating it’s like driving a car and refilling it every day.
#3 – Increase The Amount Of Sleep That You Get Per Night
Number three last but not least, increase the amount of sleep that you get per night. I know this might not sound very important, but studies show that even a single night of sleep deprivation can increase insulin resistance. Imagine what not getting enough sleep on a daily basis does to your body. What makes this problem even worse is that other studies report that ghrelin levels go up the following day after sleep deprivation.
Remember ghrelin is your hunger hormone many times the day after not getting enough sleep. You feel like you need to eat more food to maintain even your low energy levels that you have well, that has to do with ghrelin sending signals to your brain, making you feel Hungry this causes you to eat more, while you’re in a state in which insulin levels are higher, causing your body to store more fat. So key number three is to get more sleep. It’s more important in this process than you think. That’s it, guys.
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One last thing that I do want to mention is: I don’t want you guys dismissing the entire theory of the calorie restriction model? Fasting is one of the best ways to manage insulin levels. And when you take a closer look at fasting, you can clearly see that it’s definitely a form of calorie restriction. Restricting calories and lowering insulin levels can go hand-in-hand and you can lower insulin levels simply by restricting calories while keeping in mind that carbohydrates have a big effect on insulin levels.
Protein also has a moderate effect on insulin levels and fat has a minimal effect on insulin levels. Insulin is something that we should take very seriously, but please know there are still so many questions about this hormone and much more research needs to be done. But you can be sure that by incorporating periods of fasting increasing the amount of resistance training in your routine And by getting more sleep, you’ll be well on your way to burning more fat and losing more weight.
My Final Opinion:
Finally, I want to say If you really want to use weight then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Weight loss is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned with this blog for getting more and more health tips.