Have you noticed how it’s much harder to lose that last few pounds of fat than to lose 50 pounds when somebody is over 200 lbs?
Believe it or not, our body doesn’t like losing weight!
It’s unnatural and against its own purpose of trying to survive.
Luckily there are a few effective strategies that can help you get rid of that last stubborn 10 pounds of fat.
High-intensity exercise & recovery
It’s not about how long you train but how you train.
If you wander around and do a few reps here and there with no resistance you won’t initiate the most powerful weight loss hormone.
I am talking about the growth hormone.
The magic happens in the recovery stage.
No wonder why Roger Federer, one of the best tennis players in the world, sleeps for 12 hours a day:
Yes, it’s important to exercise and do a whole-body workout, but the weight loss will happen not by overtraining but during the recovery in the sleep.
So if you feel tired and sore the next day after working out, then give your body more time to recover.
Combination of high-intensity full-body training with proper recovery will increase the secretion of growth hormone and speed up the fat burning.
Sleep 8+ hours
People who sleep less than 8 hours greatly reduce the chances of losing weight, because most of the fat-burning and recovery from exercise happens while we sleep.
I am not talking about 6 hours of sleep a night and then taking a few naps during a day.
It has to be 8+ hours a night.
For recovery to be effective sleep has to be quality and long enough. Keep in mind that alcohol impacts sleeping quality in a negative way.
So if you are wondering why you still have that stubborn belly fat, maybe it’s not just because of the calories from alcohol but from the negative effect that alcohol has on sleep.
Keep your insulin levels low
This can be achieved by getting rid of sugars.
Insulin is the number one enemy that blocks the fat burning process.
Any food that is high in the glycemic index increases the secretion of insulin in order to reduce the blood sugar levels.
Simply put, in the presence of insulin, you won’t be able to lose belly fat.
That means getting rid of hidden sugars in pasta, crackers, bread, waffles, pancakes, muffins, juices, alcohol, etc. Go ahead and spend some time learning about the impact of every food that you eat on insulin.
By removing food with high sugar contents and high glycemic index you will get rid of excess insulin and clear the path for weight shedding process.
Fruits are essential for maintaining healthy levels of fibers, minerals and vitamins, but if your goal is to lose belly fat then you should be careful with fruit intake.
Have only 2 meals a day
I hear ya!
Most nutritionists recommend 5 or even 7 meals a day.
Isn’t this going to starve me to death?
Let me give you an explanation about why having fewer meals is beneficial to losing weight.
There is a very effective regime of eating called intermittent fasting where you eat during a certain period of a day and then fast during the other.
I am not talking about starving by cutting calories or being hungry all the time. That doesn’t work!
Starvation is not the key to long term weight loss, it is a key for yo-yo effect and many diseases such as anorexia.
Intermittent fasting triggers the growth hormone that I mentioned earlier.
Every time you eat, your pancreases increases insulin levels which blocks the production of growth hormone.
By eating 2 times a day you’ll clear the path for the production of this hormone.
To avoid starvation between meals, you should increase fatty food into your diet. Of course, I am talking about olive oils, avocado and such.
When should you have those two meals?
If usually, you are not hungry in the morning then don’t have breakfast. Have lunch and dinner at around 6-7 pm.
If you are always hungry as soon as you wake up then have breakfast but then eat the next meal also around 6-7 pm, basically, in this case, you would have breakfast and dinner.
Forget about snacks between meals
Even the healthy ones!
Again, we go back to the story of insulin spikes.
If you constantly increase insulin levels throughout a day, you’ll never lose weight.
Have nuts or any healthy snack during a meal, never in between.
Careful with proteins
Another claim that goes against what most people say.
Too much protein (more than 35 grams) actually increases insulin levels.
I suggest taking proteins to increase satiety but don’t go over 3-6 oz per meal.
10 cups of veggies
What are you going to do with all those proteins if you can’t metabolize them?
Our body needs 4700 milligrams of potassium per day.
Vegetables contain a lot of essential minerals that our body needs to metabolize other ingredients, curb cravings, build stomach acids and function properly.
I recommend 10 cups because that is roughly 4700 mg of potassium.
Potassium is the most important hormone for losing weight.
Which veggies to eat?
Well, your body will tell you.
If you eat vegetables that your body is not used to or doesn’t respond well to, your stomach will bloat.
Gut microbes eat fibers, so if you overwhelm them with too much fiber that they are not used to, you are not going to lose weight.
Eat veggies that you can digest properly without feeling bloated.
If you think 10 cups is too much, then get yourself a blender. It doesn’t matter in which form you eat.
You don’t need any complicated diet plans if you follow all of these rules of eating. A lot of people follow only a few rules.
I have a challenge for you!
Try following everything that you read for 30 days and then come back here and let me know your results in the comments below 🙂