Be prepared to be less effective and waste your own time, if your weight loss programme does not contain these quick lose fat tricks.
1. Must have a Change in Lifestyle
Every effective weight loss programme will help clients change their lifestyle. This is absolutely critical to long term success of programme. Unfortunately, it is now fashionable to pop slimming pills or go for cellulite treatments to lose weight.
The results from such programmes will never be permanent because person’s lifestyle would effortlessly put back all weight. The very moment that these artificial programmes are halted, weight will come rushing back.
When a person changes his/ her lifestyle, unhealthy food and weight gaining activities will be eliminated from their daily lives. Hence, an effective weight loss system MUST have an in-built mechanism that helps clients refine their lifestyle.
2. Must include a Water Drinking plan BEFORE Meals
Drinking at least a glass of water half an hour before meals is critical to weigh loss and maintenance of a healthy body. The water replenishes fluids that will be used to make bicarbonate solution on mucus membrane of our stomach lining. This protects stomach from being burnt by its own acid fluid.
Similarly, a well hydrated body reduces urge to drink unhealthy drinks which introduce more toxins to your body. Furthermore, body does not need to excessively retain water, thus making body fatter than necessary.
Lastly, a majority of people are chronically dehydrated though they seem to be leading normal lives. It is a common sight to see my clients reduce amount they eat after they begin water routine. Many people have lost ability to differentiate between food hunger and water hunger. A systematic water plan will help them regain this lost touch.
3. Must include a systematic plan for reduction of sweetened and diuretic beverages.
Sweetened drinks are beverages like soda, cola, diet cola, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.
Caffeine – This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body then amount you drank. If you drink one cup of coffee, you would lose all fluid from coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In long run, your body’s instinctive reaction is to retain water, hence giving out round water-filled appearance. Diuretic drinks are coffee, tea, most colas, most sodas and beer (though it technically has no caffeine, it is a diuretic).
Sugar – Besides numerous health damaging effects of sugar on your body, it also adds useless calories to your diet. When sugar enters body it is broken down into glucose and calorie that is created is termed “empty calorie”. It has absolutely no vitamins or minerals, hence it does not do any good to your body besides adding calories.
Sugar substitutes – Sugar substitutes like Aspartame (sold as nutrasweet) and Splenda cause you to overeat sugars (including carbohydrates) because receptors in tongue have been trained, through years, to expect “sugar” when it tastes “sugar”. Products like nutrasweet always tout that you get taste of 8 (figurative number) spoonfuls of sugar but only half spoonful of calories. In theory this sounds great, however, our receptors in tongue will stop glucose production in body and expect to be able to take it from incoming food. So now it is expecting 8 times worth of sugar calories! But sugar only provides 1/16th of that. The body now hungers for more food since it has shut down glucose production. All “diet” drinks that claim to be sugar free and sweets that are sugar free contain either nutrasweet or splenda, you can confirm it on labels.
4. A Muscle growth programme
You need a proper muscle growth plan if you ever want to stop spiralling back to your heavy weight. Programmes that are based on pills and nutrition tend to neglect or gloss over muscle building plan. This is very dangerous because your muscle acts as a buffer for excess calories and helps maintain your weight and figure. Furthermore, there is no such thing as eating to build muscles as popularly believed. Muscles can only be built in good old fashioned way – make it do work.
5. A programme that focuses on growth of aerobic Type 1 muscle fibres.
On other extreme there are programmes that are excessively focused on going to gym. That would mean they ask you to go twice or three times a week to gym for weights. This is a waste of your time and probably they are building up Type II (a/b) muscles instead of Type 1 muscles fibres. This difference is important because Type II muscles are big and showy, but they require a lot of maintenance and have poor fat burning abilities. Type 1 muscle fibres hardly bulge but contain highest amount of mitochondria, an essential enzyme in fat burning.