Strategies on how to lose fat normally centers on specific dietary approaches. However, there are many factors aside from controlling how many grams of fat you consume each day that can help accelerate your fat loss. In this article we will look at two different nutrition research studies that reveal key strategies for effective and permanent weight loss.

Weight Gaining Behavior - A 2004 study published by Dr. David Levitsky examined the eating behaviors of college freshman at Cornell University. He found that the students whom gained the most weight had 3 common characteristics:

1. "All You Can Eat" Dining
2. Snacking On High Fat Junk Foods
3. Increased Frequency of Snacking on Junk Foods

The problem here is that humans don't snack well. We don't regulate our caloric intake over time such that if we eat an extra 300 calories as a snack mid morning then we won't eat 300 calories less at lunch.

You need to be careful when it comes to snacking. Most snacks are carbohydrate and/or sugar based. AVOID these snacks at all costs. They will balloon your calories and carbohydrate intake, pulling you right out of the fat burning zone. Instead focus on eating protein and fiber rich snacks. This one behavior change will make a huge different in your journey to lose more weight.

In regards to "All You Can Eat" Dining, this is just a bad idea. Control your environment. We are very sensitive to visual cues such as plate size, amount of food, glass size/style, etc. "All You Can Eat" Dining is setting yourself up for dieting failure - avoid it at all costs so you can control your calorie intake with ease.

Stress, Exercise, and Support - Another famous study, the Lifestyle Heart Trial, reveals to us 3 crucial behavior changes that we must make for permanent and fast weight loss. Between 1977-1980, a group of people were put on the Ornish Diet as part of the Lifestyle Heart Trial. The Ornish Diet is a vegetarian diet that is very low in fat (less than 10% of calories from fat). Because of the severe fat restriction many find this diet hard to adhere to for the long term. However, during the Lifestyle Heart Trial the participants experienced phenomenal results such as regression of heart attack causing plaques in their arteries. Ever since this original study, similar results using the Ornish Diet have never been replicated.

Why?

Because the people in the study were implementing more than just a diet; they also did regular exercise (3 hours per week), meditation and relaxation (1 hour per day), and participated in 2 group support sessions each week. The addition of the other factors made the diet so much more effective.

Most people are probably already adding exercise to their weight loss plan but many miss regular stress management and developing a strong support system. These are make or break pieces to your fat loss puzzle. Adding exercise, stress management techniques, and finding a support system will greatly enhance your weight loss results.

If you are having trouble losing weight or if you have hit a weight loss plateau examine your current fat loss efforts. Do you actively manage the stress in your life? Do you have a support team? What kinds of foods are you snacking on? Do you control the portions you eat by avoiding "All You Can Eat" events?

Honestly answer these questions. Find the holes in your plan. Change them and get your fat loss back on track.

About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss. Mike Roussell is a nutrition doctoral student at Pennsylvania State. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Cardio exercise is such a strange thing.  In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks.  That's a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour.  They classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio?  If it does, research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines.  And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at Turbulence Training for Fat Loss. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

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I have almost broken the Top 100 in the Health & Medicine category. So be sure to go check out my lens and vote for me .

Feeling fat or just want to lose a few inches?

Then you need to keep reading. I am going to show you fast and easy weight loss tips that will help you to lose the fat and give you the body you desire.

Before you embark on this weight loss journey you need to understand that there are no lose weight fast diets that work. Yes you can lose 12 lbs in a few days but it will be 90% water, and you know what, you'll gain it right back. If you want to get rid of that extra fat without the work then go see a plastic surgeon and get liposuction.

Dramatically speed up your metabolism and weight loss with these fast and easy weight loss tips.

Fast Weight Loss Tip #1:

Put down those cupcakes.

My number one most important tip for everyone starting out, that is serious about losing weight, is to cut out the sugar. If you want to start seeing dramatic changes around the waste and thighs then you must start here. Don’t even waste your time with diets until you get your sugar cravings under control.

Fast Weight Loss Tip #2:

Drink Water

Water is one of the best appetite suppressants known. A fast and easy way to start losing weight is by drinking a glass of water before each meal. The added volume will fill up your stomach, causing you to eat less, and consume fewer calories. If you want to lose weight faster then you need to drink water.

Fast Weight Loss Tip #3:

Eat More Frequently

No, I didn’t say eat more food. I want you to eat smaller amounts of food more frequently. The best way to lose weight is by speeding up your metabolism and one surefire way to do that is to let your body know that it has a steady fuel source. Losing weight is all about getting the body to burn more calories. If it knows that it has plenty of fuel then it won't worry about storing calories as fat.  Read Insulin: The Fat Hormone to understand why.

Fast Weight Loss Tip #4:

Bust out the Metamucil

All kidding aside you really need to eat more fiber in your diet. Like water it helps to fill you up without all of the extra calories. Make it a habit that when you go grocery shopping to check the food label and see how much fiber is in it. If you want to see those pounds melt away add some fiber to those meals.

Fast Weight Loss Tip #5:

Lose the Scale

Do you walk around with your weight tattooed on your forehead? Then why would you use it as a measure of how you look?

Your scale doesn’t read: skinny-just right-fat-OMG you’re huge

Then why do you care what your weight is? You need to ditch the scale and start measuring your problem areas or better yet buy a body fat analyzer. They have scales that measure your percent body fat, weight, and percent water. Most body fat monitors even have built in trackers. The question you should be asking yourself is do I want to weigh less or look better?

That ends my fast weight loss tips for today. These weight loss tips are meant as a starting point. Once you have mastered these you will have already lost a lot of unwanted fat. Be sure to read my other articles for more fast and easy weight loss tips.

Now go out and start looking good.

You will want to check out this post too:
Top Picks for Body Fat Monitor Scales

Recommended Reading:
Burn Fat Fast
Lose That Fat Belly! 5 Simple Steps
Calculate How Many Calories You Burn
Free Weight Loss Ebooks

Trying to Lose Fat?

Then you need a scale that tells you more than just weight.

Does your scale tell you your body fat percentage?

Well now it can. I went through and checked out a bunch of body fat monitor scales and was amazed at how far they’ve come since I bought my first hand held body fat analyzer.

If you want an accurate way to track your body fat percentage then you definitely need to check these out. Any person who is serious about making progress should really invest in one of these body fat monitor scales.

Body Fat Monitor Scales - Top Picks

1. Tanita Body Fat Monitor With Body Water %
   $79.99

   Tanita's new Scale plus Body Fat monitors with Body Water % calculate body water levels using bioelectric impedance analysis (BIA), the same highly accurate method used in all our body fat monitoring products.

   • Tracks 10 previous weight and body fat% readings with calendar date.
   • Easy-to-read 2.25" 2-line display.
   • 4-person memory with athlete mode.
   • Power: AA batteries x 4 (included).
   • Capacity: 330 lbs (150 kg).
   • Weight Increments: 0.2 lbs.
   • Body Fat Increments: .1 %.
   • Modes: Adult, Children, Athlete.
   • Memory: 4 people.




2. Homedics Body Fat Monitor Scale
   $39.99

   The Homedics body fat monitor and scale uses BIA to measure body fat to the 1.0% and has up to 4 user memories. It has a 300-lb weight capacity and is designed with an LCD readout and body fat range graph.

   • Uses BIA to measure body fat to the 1.0%
   • Up to 4 user memories
   • 0.8 in LCD readout
   • Body fat range graph
   • 300 lb weight capacity
   • Reads to the 0.5 lb
   • Scale only mode-instant on and auto zero
   • Requires one 9 volt batter (not included)




3. Omron HBF-306 BodyLogic Pro Hand Held Body Fat Monitor
   $39.95

   Omron Body Logic body fat body fat monitors accurately measure body fat percentage in only 7 seconds!

   • Slim design for easy travel
   • Comfortable contoured design and large LCD readout for ease of use
   • Advanced technology for fast and accurate results
   • Advanced technology for fast and accurate results
   • Storage of up to 9 personal data profiles
   • Includes athlete mode and body mass index reading
   • Displays body fat percentage in only 7 seconds!

I've personally used the Omron for several years now but after seeing the Tanita body fat monitor scale I think it's time for a change. Any one serious about losing weight should make buying a body fat monitor a number 1 priority.

How to Lose Weight Quickly
How to Choose Diet Pills That Work
How to Speed Up Metabolism
How to Lose Belly Fat
How to Measure Body Fat Percentage
How to Burn More Calories Interval Training

Most of us could bare to lose a few pounds.  Since searching a blog for easy and quick weight loss tips can be frustrating, I decided to put together a squidoo lens to make it easier to find information about weight loss.

For those of you not familiar with Squidoo it's a site where you can create what are called lenses. They are like mini blogs.

You can see my new lens Quick Weight Loss Tips for even more weight loss tips.

First we need to clear up a big myth.

Abs are made in the kitchen not in the gym.

What do you need to do to lose that fat stomach then?

What you need is a solid diet strategy that involves a healthy diet plan. Changing your diet is crucial because you can do crunches/sit-ups till you’re blue in the face but you won’t get that toned stomach until you change how you eat.

So what works? With the endless advice from books and web pages and TV commercials on how to lose the belly fat, I keep coming across people who have little to no success. With all of the advice out there you would think that everybody would look like a celebrity.

Here are some tips to help you burn that fat off your waistline:

1. Cut sugar out of your diet.

   If you don’t understand why sugar will make you fat then read Insulin: The Fat Hormone to see why.

2. Stop skipping breakfast.We live in a fast paced society and breakfast is the easiest meal to skip. You are only doing yourself harm by skipping breakfast. This is the most crucial meal of the day to get your metabolism started and out of conservation mode from sleeping all night.
3. Eat 5-6 meals a day.Nothing will help more to keep your metabolism fired up and burning calories than eating several small meals a day. Skipping meals only sends your body into fat storage mode to conserve energy and slows down your metabolism.
4. Cut out the bad carbs.We are a lazy nation and the food industry loves to cater to lazy people. We fill ourselves with processed foods that don’t require cooking and then wonder why we have fat bellies. Stop and look at all of the junk you eat everyday. Cut out those bad calories and start eating less high Glycemic carbs.
5. Move your body.You don’t have to be a gym rat to slim down that waistline. There are plenty of things you can do right at home to burn calories. Go for a walk or play wii with the kids and stop lying there on the couch watching reruns of lost.

Life is short so stop wasting it by doing nothing.

Recommended Reading:

• The Truth About Abs
• How to Lose Belly Fat
• How to Speed Up Metabolism

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