Top Experts Share Their 3 Best Fat Loss Secrets
By: Igor Klibanov
- Eat a meat and nuts breakfast. The meat raises blood sugar slowly, and the nuts provide healthy fats. Besides helping with fat loss, this greatly helps with mental function. I’ve used this with corporate executives, professional athletes and everyone in between, and everyone saw great improvements in their body fat levels and mental performance.
- Perform circuit training with little rest between sets.
- Remove piercings to lose fat fast. Piercings alter hormone levels and increase toxicity in the body, making it more difficult to lose body fat.
You can learn more about Charles Poliquin at www.charlespoliquin.com
Dr. Jonny Bowden
1. Stop fearing fat. A higher protein, higher fat, lower carb diet is the secret to success in the fat loss arena. High carb diets raise insulin, the fat storing hormone, and make weight loss fiendishly difficult.
2. Don’t pay attention to the old gym “wisdom” of eating every three hours. It’s not necessary and may even be counterproductive. The latest research on intermittent fasting shows that there are a lot of health– and fat-loss- benefits to occasionally skipping meals.
3. Train smart. Interval training– sometimes known as high-intensity or burst training– is unquestionably the best and most efficient use of your time in the gym. It accelerates fat burning and builds muscles far better than most systems.
–Jonny Bowden, PhD, CNS aka “The Rogue Nutritionist”, author of:
- Fish oil – The biggest immediate body composition changes I’ve seen have always come when the person has started to supplement with fish oil tablets or the oil itself.
- Increase the intensity of the workouts – Walking around the gym with a stop watch making sure you don’t rest for more then 1.5mins after each set will help you fit more work into an allotted workout and keep your heart rate elevated.
- Water – I know it’s been repeated over and over again but a tall glass of water first thing in the morning offers benefits ranging from fat loss to smoother skin. It also makes you feel good.
You can learn more about Jonathan Goodman at these sites:
Drink 10-12 glasses of “flavoured” water a day during the holidays.
When you give your body all the water it could ask for, it gets rid of what it doesn’t need. It sheds the water it was holding onto in your ankles and your hips and thighs, and maybe even around your belly. You also excrete much more than water. You are cleansing your body, taking the stress off the liver and other detox organs. The body trusts it doesn’t need to hold onto excess fluid (called edema) anymore. Fluid retention is alleviated, as stored water is lost. This water shedding is often referred to as the “breakthrough point.”
The brain cannot tell the difference between hunger and thirst, so most of the time you think you are hungry, you are really thirsty. Water is a natural appetite suppressant. If you feel thirsty, you’re already becoming dehydrated, so sipping throughout the day is best. When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day!
If you think plain ol’ water is just plain ol’ boring, you are not alone. I dislike the taste of plain water, so I encourage you to do what I do, and use some fun natural flavours that encourage you to drink. Try slices of lemon or lime, or a splash of pure berry juice. I love to use lemon flavoured magnesium powder to boost up on this important mineral and prevent any holiday headaches.
Fibre Loading: Eat fibre-rich snack before parties.
Fibre could be described as the carbohydrates that you can’t digest. Because we lack the enzymes to break fibre down, fibre fills us up and controls hunger. It is a must for blood sugar balance because it slows down the absorption of any sugar or starch that is ingested with it.
Instead of just looking at the grams of carbs in a meal, it has become popular to look at “Net Carbs”, that is, the number of carbohydrates minus the fibre and sugar alcohols. The ‘net’ carbohydrate value of a food, simply refers to the amount of digestible carbohydrate that a product contains. Fibre shakes are great.
Enjoy dopamine promoting foods:
Bryce Wylde reported, “In a December 2008 study in the journal Nutrition & Metabolism, J. Reinholz and colleagues suggest that your brain uses dopamine to tell your body when to stop eating. Low dopamine levels may also play a role in overeating for people with a genetic predisposition to low dopamine levels.
And incidentally, an August 2009 article in the European Journal of Neurology, C.G. Bachmann and colleagues showed that Parkinson’s sufferers who take medication to raise their dopamine levels tend to lose weight.”
Protein rich foods promote dopamine:
Duck and Wild game
Chicken and Turkey
Nuts and Beans (Fava beans are a great source)
Yogurt based dips
Nutritionist Julie Daniluk hosts The Healthy Gourmet on the Oprah Winfrey Network (OWN), a reality cooking show that looks at the ongoing battle between taste and nutrition. Her first book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process. Check out more amazing recipes and nutrition tips at
Check out Julie on Facebook at Julie Daniluk Nutrition and on Twitter @juliedaniluk
Dr. Natasha Turner
1. Determine your carb sensitivity: Despite temptation to slash calories to lose fat (which often leads to hormonal havoc), the solution lies in altering the macronutrient makeup of your diet [EDITOR’S TRANSLATION: how many carbs, proteins and fats you’re eating] – particularly, the type and amount of carbs that you take in. A 2007 study published in JAMA found that people with high insulin in their blood lost more weight on a diet comprised of more fat and less carbohydrates. At the end of the study the group on the lower carb diet lost an average 13 pounds, whereas the group on the higher carb, low fat diet lost an average of 2½ pounds. Start by eating more lean protein and healthy fat, and cut back on starchy stuff. Avoid bread, pasta, rice, grains, oatmeal, potatoes, beans, carrots and squash for a week. Instead choose leafy greens, broccoli and fruit. The next week, introduce one serving of starchy vegetables like edamame or carrots. At the end of the week, assess your weight, cravings, appetite and energy. If you don’t experience any digestion or vitality issues, reintroduce legumes and grains the next week. Keep a journal and make notes about how foods make you feel. During this process, pay special attention to foods that trigger cravings, bloating or mood swings — and consider eliminating them altogether.
2. Balance out your appetite, hormones and stress levels. Here are four supplements that will help:
· Relora: This natural herbal blend reduces cortisol (which can lead to cravings) and raises DHEA, a hormone that contributes to collagen production [Editor’s translation: collagen is a protein that is a component of skin, tendons and ligaments] and usually declines with age. Take two 250-mg capsules at bedtime and one when you wake up.
· Magnesium: This mineral reduces blood pressure, decreases cravings, relieves PMS tension, aids insulin sensitivity [Editor’s translation: insulin sensitivity is how many carbohydrates you can eat before you start to put on body fat] and helps you relax. Look for the glycinate or citrate form, which is most easily absorbed by the body.
· Omega-3 fish oils: When we eat fish oils, our cell membranes become more receptive to insulin. And the more insulin receptors we have on our cells, the lower our insulin levels.
· Vitamin D: It can lower insulin, improve serotonin, boost the immune system, control appetite and even improve fat-loss efforts. A study of New Zealand women published in the British Journal of Nutrition showed women who were given a daily dose of 4,000 IU of vitamin D3 showed improvements in their insulin resistance after six months of supplementation. I recommend 3,000 IU daily with breakfast for best results.
3. Boost adiponectin [Editor’s Translation: adiponectin is a protein that regulates blood sugar levels and fat breakdown]. Add in three high intensity strength training sessions a week to improve insulin sensitivity. A study in Archives of Physical Medicine and Rehabilitation compared a four-month strength-training program with aerobic training in subjects with type 2 diabetes. The results showed strength training led to an improvement in blood sugar levels and insulin sensitivity. Weight loss was similar in both groups; however, the participants in the weight room lost more than 9 percent of their body fat, while their counterparts on the treadmill lost an average of just 3 percent. In addition, I recommend adding a resveratrol supplement and olive oil to your diet daily to boost adiponectin (aka fat burning). One of resveratrol’s main advantages is that it can improve how your body handles what you eat and whether it’s stored as fat or burned for fuel – also known as insulin sensitivity. Research published in Nature showed that resveratrol protected mice from the harmful effects of a high-calorie diet, including heart disease, weight gain and diabetes. Resveratrol appears to act on adiponectin, which is produced by our fat cells and helps us lose fat by improving our insulin sensitivity. Not only that, but according to a Purdue University study, this supplement may be able to block fat cells from growing and developing (remember, fat cells can only shrink or expand, however they have an unlimited ability to increase in size).
Dr. Natasha Turner is a Toronto-based naturopathic doctor who regularly contributes to health magazines and TV shows (including the Dr. Oz Show). She is the author of the Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer, the Supercharged Hormone Diet and the The Carb Sensitivity Program: Discover Which Carbs Will Curb Your Cravings, Control Your Appetite, and Banish Belly Fat.
About the Editor
Igor Klibanov is an award-winning personal trainer and CEO of Fitness Solutions Plus. He is also the author of “Unlimited Progress: How You Can Unlock Your Body’s Potential”
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