Many people struggle with weight loss. While many lack the patience and discipline necessary to lose weight, there are other factors that work against people. One of these is a lack of knowledge as to the true secrets for fast weight loss. Many just assume if you just starve yourself, you will lose weight, not realizing that this viewpoint likely dooms them to failure. Understanding the secrets to drop weight fast can dramatically improve your dieting success rate.
The first thing you have to understand is that maintaining your metabolism at a high rate is crucial to shedding pounds. The body naturally adjusts to changes in diet, so if you just starve yourself, you body is going to compensate to lower your metabolism. This feedback mechanism will destroy your diet if you are not careful.
What makes it even worse is if you lower your calories too much over a period of time that your body actually starts to digest muscle tissue. While fat can provide energy for the body, the body needs other resources to survive such as sources of protein. If it cannot get it from food, then it starts to cannibalize its own tissues. Unfortunately when muscle is digested, your body’s metabolism becomes permanently affected because muscle burns calories at a higher rate than most tissues. As a result it is very important to maintain lean body mass.
Therefore, you must never let your calories go below a certain amount for an extended period of time if you are on a diet. A woman should never eat less than 1200 calories a day and a man should never eat less than 1600 calories per day. If one falls below these levels, then there is a danger that the body might substitute existing tissue for food.
It is not just enough to keep above these thresholds to lose weight fast. There is still the problem of the body’s adjustment to a lower calorie diet to deal with. For this reason it is important that you cycle your calories. This means that you want to eat at a low level, such as 30% less than your basal metabolic rate for about three days, and then boost you food consumption rate back to your full basal metabolic rate for at least one day. This will confuse your body and prevent it from lowering you metabolism to adjust for the lower calorie days.
Another key weight loss secret is to do plenty of strength training. Cardiovascular training is often associated with burning calories to lose weight; however, it is not nearly as important as strength training. In fact some people have asserted that traditional cardiovascular training can be damaging to weight loss efforts because it can impede lean muscle growth.
Building muscle on the other hand directly builds the tissues of your body that consume the most calories. One also burns calories during the workout and during the recovery periods as new muscle tissue is rebuilt. Finally, studies have shown the strength training will actually impede muscle breakdown during periods of brief fasting. Thus, lifting weights can be crucial to your weight loss efforts.
Another great tip to drop weight fast is to take green coffee bean extract. This supplement has been shown in clinical studies to reduce the amount of calories utilized by the body from a given amount of food. In fact, the initial clinical study was one of the very few where patients were instructed not to diet and exercise, and they still lost weight when on the supplement.
Getting into shape is not easy, but with the right knowledge you will greatly increase your changes of achieving your goals. By following the above guidelines to drop weight fast, you should find that dropping those extra inches is not nearly as hard as you thought.