3 Guidelines for Losing Weight
Most people want to shed a few pounds. More specifically, some of us would love to know how to lose face fat faster. But do you really want to go to the radical extremes of a supermodel to lose weight?
No. We’re not suggesting that you need to binge and purge. Fortunately, there are some very healthy and natural alternatives for losing weight quickly.
The solution focuses on determination, dedication, and diet. Follow three simple guidelines: (1) educate yourself about nutrition, (2) set an achievable goal with a schedule, and (3) have recurring positive feedback loops to keep you on track.
Execute these basic principles and you will lose weight fast -- and naturally.
1. Educate Yourself About Nutrition (and Exercise)
We’ve put the “exercise” in parentheses since it is a necessary component, but it is NOT the most important aspect of losing weight. You can exercise every day, but if your diet is unhealthy, then you will make no progress. A proper diet is the foundation for losing weight. Exercise will only help speed up the process.
When it comes to nutritional education, keep it simple.
Eat real food. Don’t eat processed food. Don’t eat junk food.
What is real food?
Anything that your ancestors ate before the agricultural revolution is real and natural. This means that most of us will need to wind back the clock before the 18th Century.
Just think. What did hunters and gatherers eat before we started planting rows of genetically-modified crops to feed mass populations? What did we eat before herding corn-fed animals with hormone imbalances into slaughterhouses? What did we eat before strolling down the supermarket aisles filled with highly-processed sugar food?
We ate REAL food.
Where do you find real food?
Real food is located in your garden, in sections the supermarket, and in the wild.
Any fruits, vegetables, herbs, and spices that you pull out of your garden is fair game. The same holds true for the supermarket, especially if it is organic. Not everyone can afford organic food, but eating a non-organic fruit or vegetable is much healthier than a potato chip.
Nuts and seeds are also real food. Our ancestors used to eat them, so you should eat them too. Extra virgin olive oil, coconut oil, avocado oil, walnut oil, and some other nut oils are all healthy to consume and cook with. However, avoid vegetable oils like the plague.
Grass-fed meat and wild-caught seafood are ideal if you have access to it. Again, consuming a farmed fish is better for you than a potato chip. Though, if you have the option, try to eat seafood that was caught in its natural environment.
Note, vegetarians should follow proper nutritional guidelines and supplement what they may lack from discontinued meat consumption.
2. Set an Achievable Goal with a Schedule
Now that you know which foods you should eat and which ones you should avoid, set a short-term goal and a schedule.
For instance, you may want to lose 5 pounds per week. This is very achievable if you stick to the task and simply follow the guidelines. Just remember not to cheat and stick to your plan.
Before you put something in your mouth, as yourself, “Is this real food?”
If the answer is yes, then eat it.
If it’s not real food, then throw it away.
How often should you eat per day?
Limit your meals to two meals per day if possible. If you want to speed up the process, eat one nutrient-dense meal per day. The most important factor is to avoid snacking throughout the entire day. You need to give your body a break so that it can digest the food.
Again, just think about how frequently your ancestors ate. Most likely they were not stuffing their faces with food every hour. Try to replicate an ancestral lifestyle throughout your week. Wait at least 12 hours between meals and do intermittent fasting. To speed up the fat burning process, extend your fast for 16 hours or longer if you can do it.
Can you eat carbohydrates and sugar?
Many nutrient-dense carbs are healthy to eat like vegetables, fruits, beans, sweet potatoes, and seeds. However, avoid sugar and flour-based foods if you are really dedicated to losing weight.
When you eat unhealthy high-carb foods with sugar, your body burns that for energy first. If it needs more energy, then it will use your body fat to burn next. However, if you are always snacking with excessive sugar-rich food, you will never burn any fat.
What’s worse, when you overload your body with sugar, then it will be added to your fat stores faster than Davey "Lardass" Hogan from the movie Stand By Me.
So, it’s best to stick with the natural blueberries and avoid the pie crust.
What about exercise?
Moderate exercise is important for losing weight too. Just remember that following a natural diet is paramount. You will lose weight eating proper food without much exercise. Though, you cannot lose weight with some exercise while devouring junk food all day.
Along with eating real food, avoid prolonged sedentary lifestyle habits. Go for a walk, jog, or bike ride for at least 10 minutes per day. Also, do at least 10 minutes of strength training every day. You will be surprised. A little exercise goes a long way -- as long as you remain persistent.
3. Have Recurring Positive Feedback Loops
A feedback loop is any strategy or device that tracks your progress. It provides positive reinforcement and encourages you to stick to your schedule.
For instance, by using something as simple as a scale and measuring tape, you can track your progress every week. Plus, by marking your weight on the calendar, it will indicate how much weight you have lost. This provides instant feedback and keeps you extremely motivated to stay on course.
Download nutrition/weight-loss apps on your phone. Sleep trackers will help optimize your sleep and circadian rhythm. To go a step further, invest in a blood glucose meter or a ketone meter to see how your body reacts to eating certain foods.
Below is a list of devices that you can incorporate with your weight-loss strategy.
Weight-Loss Devices for Positive Feedback
- Measuring tape
- Nutrition apps
- Weight-loss apps
- Sleep tracker apps
- Blood glucose meter
- Ketone meter
Conclusion and Key Takeaways
By following these guidelines, you will be one step closer to reaching your weight goals. You need to think less about temporary short-term dieting regimens that are unsustainable. Instead, think more about long-term lifestyle changes that will improve your overall health.
To sum up the key points, remember to educate yourself about nutrition, and eat real food. Set an achievable weight-loss goal with a realistic schedule. Limit meal frequency, avoid sugary food, and exercise for at least 10 minutes per day.
Finally, use positive feedback devices to keep track of your progress and propel you towards your ultimate goal.
More Tips About How to Lose Face Fat Faster
Do you have any tips on losing weight that have worked for you?
Please leave a comment and share your advice with others.
Also, remember to participate in the two polls below to see how your intermittent fasting habits compare with others.