In my last article to you, I was able to help you understand the main reason why we grow fat and why following the examples of our hunter gatherer ancestors is the best way to finally lose weight and keep it off.
In today’s article, I will be discussing with you some of the signals you need to send to your body to trigger consistent and permanent weight loss.
However, before we do that, I want you to understand a basic fact of life when it comes to the behaviours of our body.
“Our bodies know exactly how to naturally heal itself and how to burn excess fat when given the right situation and signal”
In other words, as complex as the body is, it is surprisingly predictable. Given a set of signals, our body reacts predictable every single time.
For example, I know that if I take an energy drink, I will experience a rapid rise of sugar in my blood stream, and a temporary rush of energy which lasts for a short time.
I also know that almost immediately, my body recognizes this as a threat to my health too, (too much sugar in the bloodstream can be dangerous) and it will signal my pancreas to release a flood of insulin to drain away the excess blood sugar, which are now stored in the fat cells as accumulated fat.
Draining away or mopping up the excess blood sugar regularizes the blood sugar level so that normal metabolic processes resumes.
This is just one of the predictable responses that our body makes based on the signals we give to it.
Now there are other signals that we give to our bodies everyday to elicit different responses from it. And some of these responses can be signals we make every single day in the form of food choices, our activity levels, the rest we take or even the level of our thoughts processes.
Each of these activities elicit a level of predictable responses from the body.
Based on the issue at hand, which is how to control our body when it comes to fat loss, the hormones that you need to know about are:
1. Insulin: This is the primary hormone responsible for mopping away sugar from the bloodstream and transferring or storing them in the fat cells as fat. It’s also called the fat storage hormone.
2. Cortisol: This is known as the stress hormone, and this hormone can actually sabotage your weight loss efforts if you do not properly manage it.
3. Growth Hormone: This is the hormone which helps to preserve the lean muscle tissues so that rapid fat burning is activated when the right signal is sent to the body.
A good understanding of the roles that each of the above hormones play in our body will help us to know how to manage them, and use these hormones to send the right signals to our body so that we can elicit any predictable response we want.
And in this case, our ultimate goal is to maintain a healthy life, and burn excess body fat.
Now that this is out of the way, let’s now explore the 7 fat loss keys or principles that you need to ingrain in your mind to help you live a life of full health while burning any excess fat in the process.
Here are the essential fat loss keys.
Key #1: Keep Your Insulin Levels Low And Constant
I know we all know about the role Insulin plays in our body. If we want to maintain a healthy state of body or lose fat on a continuous basis, we must learn how to keep the insulin levels in our body low.
In my last article, I made a very vital statement, and I said: “There’s a difference with eating the same calories of bread and that of fish. While eating less calories of bread may not cause any weight loss because of the presence of insulin inducing ingredients, that of fish will certainly lead to weight loss, even if the calories are exactly the same.”
The reason is calories are NOT created equal and the above statement is powerful because, that is one of the principles of effective weight loss.
It also means that if you eat less amount of food that is loaded with insulin responsive ingredients in the hope of losing weight, you will not succeed because, insulin will rise to the occasion, and instead of using your stored fat (which will result in weight loss), the body will make use of that food as energy and your fat burn will be zero.
Alternatively, if it’s a less amount of food in the same calorie with non-insulin responsive ingredient, the body will use the energy produced by that food in addition to your ALREADY stored fat, and weight loss is achieved.
And the secret to achieve this is by maintaining a body that has a constant low insulin levels.
The reason why insulin rises all the time in the body is because the body is bombarded with “foods” that are not found in nature.
What are some of these foods not found in nature? They are processed “carbohydrates”
Here are some examples.
- All Pasta foods
- All Flour foods
- All Processed drinks
- All Processed grains
- All sugar made foods
These foods have been processed using industrial methods that dramatically reduces the original nutritional value of the components, and they end up creating foods that quickly turns to sugar in your blood stream.
So if you want to keep your insulin level low and lose fat each time you put any piece of food in your mouth, you must EXCLUDE the above foods.
Key #2: Consume Protein Foods To Protect Your Lean Muscles
The muscles is very important and form the strongest organ responsible for burning fat in the body.
If you have weak muscles, weight loss or burning fat becomes extremely difficult.
Think of it, every part of your body has a muscle attached to it, even your heart has some muscles (the cardiac muscle), and so does every part of your body.
The muscles allows movements of body parts and mobility on a continuous basis.
To achieve effective weight loss, these muscles must be fed and protected as well.
To give the muscle the needed protection in other for it to achieve its optimal capacity of fat burning, you need to eat enough protein foods to strengthen and protect the muscles. The reason is, the muscles is made up of protein cells.
When you feed on good amount of protein based foods, you nourish the muscles, you grow it, and it gets toned and this reflects when you exercise to achieve rapid weight loss.
Key #3: Use High Intensity Exercises
Think about our hunter gatherer ancestors, they never engaged in exercises or physical activities that takes them longer than 2 hours or more.
Instead, their physical activities were limited to hunting and when running away from danger of animal predators.
At other times, they spend their energy on physical activities like farming and lifting heavy logs of wood and bricks when building their houses.
All of these form high intensity exercises.
In our time, we can mimic this activity as high intensity exercises done occasionally few times in a week.
This reduces the amount of time spent at the gym, and also dramatically increases the long lasting fat burning effects of high intensity exercises.
The good thing about this exercises, is that you can do it in the comfort of your own house, and with your body weight and the effect lasts as long as 48 hours. Above all it helps your body become a fat burning engine.
Key #4: Consume ONLY High Quality Natural Foods
What are high quality foods? These are natural foods. Any food that is cultivated from the ground whether cooked or uncooked that doesn’t undergo any type of “processing” is called a natural food.
Others are meats from nature. They can be flying creatures, land animals, or sea animals.
All of these were what form the food chain of our hunter gatherer ancestors.
In the forth coming 30 days weight loss contest, I’m going to show you how to select a combination of the best quality foods that will help you to get a high amount of energy and “fullness” from the food you eat, and that will simultaneously help you avoid the toxins and chemicals that are present in the “processed” foods.
I’ll show you how to keep a food journal, exercise, rest and recovery.
Key #5: Maintain A Weekly 16-18 Hours Intermittent Fasts
If you’ve never fasted before or experienced its benefits, this time around you need to learn how to do that at least once every week.
It’s been scientifically proven that short intermittent fasts of less than 24 hours are a powerful weapon to destroy stubborn fat.
It has been discovered that no slow down in metabolism occurs if you fast less than 24 hours, instead there’s a rapid speeding up of the metabolism and fat burning process.
So to be able to maintain a weekly fast in a day of the week, we can do this for 16 – 18 hours.
Now, do not panic yet, nobody is saying you will fast for 16 hours during your waking period. To achieve this type of fasting without feeling you fasted at all this is how to do it.
Let your last meal of the day be by 8pm latest. Two hours later (10pm), you can go to bed and sleep.
Let your first meal be taken by 12 noon or 2pm of the next day. That way you will not feel you fasted at all. (That’s 16 – 18 hours fasting).
Many people will not even feel they fasted or missed food at all when they fast this way, for example, I personally don’t feel it when I do.
If you can do this, at least once every week, there is a rapid fat loss during this period of short intermittent fasting.
Key #6: Plan For Enough Rest And Recovery
Many people do not talk about the role resting or sleeping enough has on weight loss, but trust me, this is as important as the other key facts I have just revealed to you.
For every healthy human, a resting period of 8 – 10 hours of sleep is good. If you are doing less hours of sleeping, you’re doing your body no good because you’ll be sabotaging your weight loss efforts, even if you sleep for 6 hours every day.
Remember the other hormone I talked about the other time, the Stress hormone Cortisol.
Each time you undergo stress at your work place or you do not sleep enough, your body releases this stress hormone which completely sabotage your efforts to burn fat.
The reason is, a stressed person will never have the motivation to do any activity that will help him to lose weight, be it eating healthy or working out.
When you rest enough, you undergo a recovery process that helps you to de-stress yourself.
So you need to rest and sleep enough as well so that you will reduce the stress level in your life and successfully lose weight.
Key #7: Prevent Dehydration, Drink Enough Water Daily!
Many people suffer from dehydration without knowing they’re dehydrated. And the solution to dehydration is simply taking enough quantity of water. Water on its own is a very powerful natural medication.
The human body is made up of at least 70% water, and by increasing the amount of water you take daily, hunger pangs will naturally disappear, toxins will be flushed away, and even symptoms like headaches will disappear.
Do you know that by taking at least 1 litre of cold water very early in the morning before anything can actually help your body to burn fat and detoxify your system?
If you can do this EVERY day, then you’ll never suffer from dehydration, and above all, with the proper amount of water in your body, critical hormonal functions works better and fat burning becomes very easy.
With the absence of good water intake, the body is compromised.
Applying all the above will help you to take your health to the next level and get the shape or weight you dream of.
Also know that nutrition alone plays a vital part in all of this. In fact, 80% success you have in losing weight is on your nutrition.
I know you may know this already, but it’s always good to hear it again so that it will continue to make impression in your mind.
In my next newsletter which is a follow up to this, I’m going to show you how all of this ties together and how to create a program that will include all of this signals so that you can achieve your desired result.
I will also be discussing the 3 MOST IMPORTANT nutritional skills you need to have to be successful. Along with it, I will answer such questions as
- 1. How much food should I eat?
- 2. How much protein per meal?
- 3. How much fat per meal
- 4. How much carbohydrate per meal?
- 5. And how much water should I be drinking per day?
Watch out for it, it will be one of the most revealing newsletters you’ll ever read from me.
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