In order to lose weight rapidly, one must first learn how people actually burn fat. This can be tough because this is the single biggest marketing term out there.
As a result, what people think is the right way to burn fat is actually the most effective marketing term. For example, people think that cardio is the best way to burn fat, when in fact the key to rapid weight loss is actually controlling your insulin levels.
In simple terms, when your blood sugar levels rise, so do your insulin levels. That’s the big thing to keep in mind. So step one of our 4 step rapid weight loss action plan is to reduce the amount of sugar in your bloodstream. You do this by consuming less actual sugar as well as fewer starchy carbs.
This first step is commonly referred to as a “low-carb diet” and often done alone. We find that for most people, especially those who struggle with emotional eating or night eating, this strategy alone is not adequate. In order to make a low carb diet work, you need to focus on these 4 steps and more.
The second step to rapid weight loss is to increase your fiber intake to at least 30 grams per day. This helps to detoxify the body and helps things move through your system. Fiber helps to fill you up, helps to repair your gut and is generally excellent for overall health.
A study in Nutrition Reviews showed that 14 grams of fiber a day helped people lose four pounds of weight in four months, even when they made no other dietary modifications. Other studies have shown that 30 grams of fiber or more is helpful to overall health.
Fiber helps you burn fat by suppressing ghrelin, delaying stomach emptying, and buffering dietary sugar to balance insulin levels. The issue with fiber, however, is that most people struggle to get enough per day. A general rule of thumb here is to have a cup of black beans per day and a cup of peas. Those two foods are very high in fiber. They also contain beneficial micronutrients, which are essential for health. Numerous studies have linked micronutrient intake to reduction in disease. The inverse has also been shown.
The third step to rapid weight loss is to learn the basics of a cleanse done right. If you think of something like The Master Cleanse you are barking up the wrong tree. You need to focus on eliminating dairy and wheat in particular, which helps to further reduce insulin levels.
This third step is the “secret sauce” to this rapid weight loss plan. Most people do not balk at the suggestion that they reduce sugar and carbs, and increase fiber. However, many of those same people will question the suggestion that they give up bread and dairy.
We will leave the science of why you should remove these foods for another post. For the time being just trust us- if you want to lose weight quickly, you are going to want to go cold turkey on those foods for a couple weeks.
The fourth step to rapid weight loss is a dramatic increase in vegetables. Green vegetables in particular help to clean out the cells. As long as you are consuming adequate protein in your diet, you will be able to clean out your fat cells, making them more available for fat burning.
Green vegetables contain high levels of important nutrients, which most people don’t get enough of. They are help reduce your hunger. It is thought that when the body has the nutrients it needs, this helps to reduce food cravings. This is very important because if you are getting good at reducing or controlling your insulin you will be burning fat. The last thing you want to do is start overeating, which will force you to start the process again.
The combination of portion control, reducing carbs and increasing your green vegetables is a proven one.
There is a ton more to losing weight, on top of the emotional issues surrounding weight loss. But these four steps will really help you burn fat quickly and get on the path to rapid weight loss.