30 Fat Burning Summer Secret Ways To Lose Weight Fast And Keep It Off

Calorie-burning is two-fold. Physiology determines how you burn calories, but there are ways to lose weight things you can do to kick your fat-burning into high gear. So, once you know what it takes to get results and how to improve those results dramatically, you’re on the fast track to weight loss!

That’s the goal of this article. How would it feel to kick your metabolism into overdrive? Imagine learning what you need to know to burn maximum amounts of calories even while you sleep!

Once you’re done reading this article, you will know how to:

• Burn a ton of calories even if your work requires you to sit all day
• Lower the fat content of foods you just can’t live without
• Get physical activity in, regardless of your other home and work obligations
• Kick your exercise sessions into calorie-burning overdrive
• Boost your metabolism by eating specific foods
• Lose weight easily by drinking the ‘right’ beverages
• Deal with food buffets without anxiety and stress

This article will teach you how to burn calories all hours of the day and night! Yes, it is possible if you know how and, once you read and share this article , you’ll know how.

Are you ready to begin your weight loss success journey? Good – let’s go!

Secret #1: Why Low-Fat Isn’t Always the Best Option

Low-fat foods seem like they should be a great choice when it comes to weight loss, but that isn’t always the case. Sometimes full-fat foods make the most sense.

Why?

According to Dr. Walter Willett at the Harvard School of Public Health, research shows that low-fat diets can hurt you more than help. They may increase your risk of health conditions such diabetes (due to their large carbohydrate consumption) and heart disease. They also impact your cholesterol levels, raising your “bad” cholesterol and lowering your “good”.

Ever notice that when you eat low-fat foods, you’re hungrier sooner than if you’d eaten a high fat meal? That’s because eating fat keeps your tummy satisfied longer. This allows you to easily control your portion sizes when you do eat and reduces the likelihood of those uncomfortable, hard-to-beat cravings.

 

 

Secret #2: Spices Are Metabolism’s Best Friend

 

When you eat foods that are spicy-hot, essentially it’s like adding gas to fire causing it to go from smoldering embers to flames that shoot into the air. Your body has the same result to some spices. They cause it to burn calories at a higher rate, which means that your metabolism is increased. This is known as the thermogenic effect.

Research published in Physiology & Behavior reports that eating red pepper increases the temperature of your body resulting in an increased calorie burn. It also reduces your craving for foods high in salt, sugar and fat.

If you’re already eating high-spiced foods, you probably won’t notice much of an effect because your body has adapted itself to that type of diet. But, if you’re the person who normally eats a pretty bland diet and you begin to introduce spices, you’ll likely see an increase in the amount of fat you burn!

 

Secret #3: Eat Foods With Negative Calories

Have you ever heard of negative calorie foods? These are foods that take more calories to digest than they contain, which means that you end up with a calorie deficit. A lot of negative calorie foods are in this category due to their high fiber content.

Some foods that qualify for this title include:

• Celery
• Oranges
• Tangerines
• Lettuce
• Cucumbers
• Strawberries
• Carrots

Eat these types of foods and you’ll be setting your calorie meter back instead of ahead. How great is that?

 

 

Secret #4: Why Fasting Isn’t Necessary

Although fasting does normally result in fast loss of weight, the results aren’t the kind that most dieter is seeking to find. The scale goes down simply because your body has suddenly had its food intake restricted. Why does this happen?

A lot of foods you eat have high water content. So, when you reduce the amount of food you consume as a whole, you get less hydration. The result is a loss in weight – but it’s only water weight so the results don’t last.

Some people feel that fasting is beneficial in that it gives their body a rest from processing foods. However, the human body is extremely adept at its functions and no rest is necessary for it to work as intended.

Still, if you’re insistent on fasting, choose one that focuses on raw foods. This is a fast that involves eating foods in their natural state, forcing you to give up your beloved fast food and foods that have been processed to the point where their nutrition is gone. Who knows, you may find out that you are sensitive to some of the additives that are often added to food.

Make sure that if you do fast, you get a lot of water. Your body will thank you for the hydration!

 

 

Secret #5: Avoid “Bad” Fat

There is fat that is relatively healthy for you and there’s fat that can put you at higher risk of disease and illness. The latter are called trans fats and are in a lot of processed foods such as baked goods, cereal and snack crackers.

According to the Mayo Clinic, trans fats increase your risk of heart attack. They do this because they affect your cholesterol levels, raising your “bad” cholesterol and lowering your “good”.

To give you an idea of how much they affect your body, health professionals believe that health care costs would reduce over the next two decades by $56 billion if trans fats were not available for consumption.

Make sure you read ingredient labels on foods before you eat them (preferably before you even purchase them). Trans fats have many names, such as hydrogenated oil and margarine, so be aware of this when you’re looking for them.

 

 

Secret #6: Not All Fruit Is Created Equal

When it comes to getting vitamins and minerals, fruit is right up there with vegetables. However, that doesn’t mean that you can eat unlimited quantities of every fruit available. There are some fruits that have an elevated sugar content, which can leave you fighting cravings because they send your blood sugar on a roller coaster.

Try to stick with the fruits that are lower in sugar. Some options include:

• Berries
• Melons
• Papayas
• Peaches

Apples are a little higher in sugar, but they’re also higher in fiber so they’re a great alternative. Try to stay away from bananas, grapes, mangos and tangerines because their sugar content is through the roof.

 

 

Secret #7: One Way to Gain Weight is to Eat “Diet” Food

If you want to reduce calories, you stock up on “diet” food, right? Those who manufacture foods and drinks for the diet industry would like you to think so. What if you found out, though, that this isn’t the case?

There are two substances most dieters want removed from their food: sugar and fat. When you remove sugar, most manufacturers replace it with artificial sweeteners. However, your body reacts to them the same way it does to the real thing by creating insulin. The bad thing is that your insulin has no purpose because there is no real sugar for it to counteract. What happens?

You lose energy and your appetite swells, causing you to take in more calories than you need. Also, if you continue to put your body through the production of insulin when there was no real need, eventually you could find yourself with a diabetes diagnosis.

If you feel that removing the fat from your food is better than removing sugar, think again. To make the fat-free food more pleasing to the palate, manufacturers add MSG and, likely, sugar. That means you still end up with high blood sugar and sometimes high blood pressure. Either way, your overall health is compromised.

 

 

Secret #8: Increased Protein Equals Reduced Fat

Why does an increase in protein consumption cause a reduction in fat? The more muscle your body has, the more calories it burns on a day-to-day basis. Since one of protein’s primary functions is to help your muscles repair and grow, you’re essentially turning your body into a fat-burning machine.

The best protein sources are those that are high quality and low-fat, such as chicken and turkey, fish and shellfish, lean beef and pork and nuts. One thing to remember though is that nuts have a higher fat content, so eat them in moderation.

Don’t think that eating a lot of protein is going to make you look like a pro body builder because it won’t. It will just trim and tone you and make you burn calories all day and night. So, eat your protein ladies!

 

 

Secret #9: Eat Foods That Boost Your Metabolism

To reiterate what was slightly covered in the second secret, you’re your body uses its fat stores for energy, its called thermogenesis. So, the key to boosting your metabolism is to incorporate foods that fuel this process.

There are products on the market, like ephedra, that claim to have the same effect but their safety is questionable. Therefore, it’s best to just stick with foods that are thermogenic as they’re natural and won’t hurt your body. What foods fall into this category?

Ginger is one of them. While research is contradictory as to how well it helps your body get rid of unwanted fat, it does have positive benefits on your circulatory system. The more blood you can get to your liver so that it effectively processes fat, the better off you are. It also eases your digestive system functions, so adding it to your meals or pre-workout tea will do your body good.

Ginger isn’t the only food that’s good for your body. Increase your metabolism by eating more fruits (of the citrus variety), peppers loaded with heat and sipping on some tea, preferably green. When you heat up your insides, it melts the fat off your outsides!

 

 

Secret #10: Improve Your Sluggish Metabolism

If you’re a yo-yo dieter, you probably understand what it means to have a sluggish metabolism. Every time you lose weight, it gets it harder to keep off and easier to regain, right? That’s because your metabolism isn’t functioning at maximum capacity.

When you get used to a restricted calorie intake (as you do with a diet) and then increase your calories (what you do when you go off your diet), your body still thinks it’s being restricted leading it to store the food as fat. It doesn’t realize that it should be burning more calories with your increased consumption.

If this is you, all is not lost. You aren’t stuck with a faulty metabolism. In fact, you can repair it quite easily by eating several mini-meals throughout the day. Just let go of the three-meals-a-day mentality and instead aim for five or six little ones.

Even though you’ll be eating several times a day, you still want to aim for a restricted calorie intake in the process. So, until your body adjusts by burning more calories, don’t worry about a little gain in weight. Once your body gets used to eating this way, it will begin to metabolize the fat at an increased rate and you’ll start to drop the weight.

Also, make sure you stay hydrated for proper kidney function. If you don’t, they’ll rely on your liver. And, if your liver is too busy doing the job of the kidneys, it can’t do what you want it to do – which is burn fat!

You can also increase your level of physical activity to boost your metabolism. Do all these things and you’ll drop your weight in no time!

 

 

Secret #11: Cut Down On Butter Using These Substitutes

When it comes to butter, and margarine for that matter, they are high in trans fats, which you’ve already learned is bad for your body. So, instead of continuing to keep butter in your diet, try these healthy alternatives:

• Olive oil. Try regular virgin olive oil, or choose a flavored variety. If you keep it cold in the fridge, you’ll be able to easily put it on toast or any other manner which you normally use butter.
• Hummus and tahini. These make great, flavorful alternatives to butter. You can find them in most grocery or health stores.
• Applesauce. This is a great substitute for butter in baking recipes. Don’t have applesauce? You can also puree fruit such as bananas. In addition to cutting trans fat, they’ll also make your baked goods extra moist!

 

 

Secret #12: Cut Fat in Your Favorite Foods

Take cheese, for instance. Although most people love it, most people watching their weight don’t eat it because it is high in saturated fat and also high in calories. Eat an overabundance of cheese and you’ll risk heart problems.

However, you don’t have to avoid cheese forever to have a healthy diet. Simply choose cheeses that are healthier for you, such as cheeses made from fat-free or low-fat milk. That way you have fewer calories and still get to eat one of your favorite foods without sacrificing the taste.

Of course, you can still use regular cheese if you wish. Just throw it in the microwave for a few seconds and remove any excess oil. You’ll still have the taste of regular cheese without all the heart-damaging fat.

If you’re kitchen savvy and want to make your own low-fat cheese, here is a video that will get you on your way!

 

 

Secret #13: Drink More Water, Lose More Weight

When it comes to beverages that promote weight loss, water wins hands down. It keeps your body running effectively so that nothing health-wise will stop your weight loss efforts.

Drinking at meal time will benefit you two ways. First, it helps fill you up so it takes less food to satisfy you. Second, it helps your body better digest your meal and metabolize all those calories you just took in.

In addition, drinking in between meals is important because it’s easy to confuse feelings of thirst for feelings of hunger. Therefore, when you make sure your feelings of thirst are satisfied throughout the day, you’re less likely to eat in an attempt to satisfy a hunger that doesn’t even exist.

Try to drink at least eight 8 ounce glasses of water daily to help you shed excess pounds. And, don’t try to down excessive amount of water to increase your metabolism as there is such a thing as too much water harming your body instead of helping it.

What about the theory that cold water is better to drink than room temperature water? According to Dr. Roger Clemens from the USC School of Pharmacy, there is truth that drinking water that is cold does burn more calories but not enough to really matter.

 

 

Secret #14: Why Veggies Are Best When Not Consumed Alone

Some people eat veggie sandwiches in an attempt to lose weight. However, while they may be low in calories, they’re also low in fat and protein – two things that will satisfy your hunger, keep you full and build your muscles.

Remember that these two nutrients also help keep your blood sugar from going on those craving-inducing spikes and lows. So, if you want to make losing weight and staying in shape easy, you’re going to want to add them to your diet.

Some healthy protein and fat options to add to veggie sandwiches are lean ham, shredded chicken breast and canned tuna. Choosing a sandwich with more sustenance will keep your hunger at bay longer!

Are you a vegetarian and want non-meat options? You can always add heart healthy avocado, olives, low-fat or fat-free cheese or an olive oil based spread for the same benefits.

 

Secret #15: How to Beat Belly Bulge

When it comes to fat, abdominal fat is the most damaging to your health. The more fat you carry in your midsection, the greater your risk of certain serious diseases and illnesses such as heart disease and cancer. The American Journal of Clinical Nutrition cites a study that suggests that it also puts you at risk of type 2 diabetes.

How do you fight this dangerous fat? Try eating foods such as these:

• Chicken, turkey, fish, lean beef and lean pork
• Olive oil, avocado and olives
• Fruits and veggies – the more the better
• Almonds and walnuts
• Low-fat milk, cheese and yogurt

Basically, you want to limit your intake of carbohydrates that contain a lot of sugar and flour. Eating in this way will encourage your body to lose the fat!

 

 

Secret #16: Have a Cup of Tea, Green Please!

Does green tea live up to its reputation as weight loss guru? A lot of studies, like one conducted at the Department of Physiology, Faculty of Medicine at Khon Kaen University in Thailand, give a resounding ‘yes’. What makes green tea so great when it comes to weight loss?

It has caffeine which is known to reduce your appetite, give you energy and make it easier to accomplish your daily to-do list. It elevates your heart rate slightly when you’re engaged in physical activity, such as doing your exercise program.

In addition, Swiss researchers state that it is full of different natural ingredients that increase your body’s calorie burning potential – up to 60 extra daily. So, you can melt fat off your body just by sipping a few cups of the green stuff daily!

Plus, if you regularly choose green tea (preferably at least two cups a day) over some other not-so-healthy beverages, such as sodas and lattes, you’ll likely consumer fewer high sugar calories and fat. The more you drink, the more you lose!

 

Secret #17: Fast Food Doesn’t Have to Be Fat Food

Most people watching their weight try to avoid fast food restaurants. Not only do their foods contain the very things that most dieters avoid, such as sugar and fat, but the portion sizes are enough to make weight gain absolutely inevitable.

However, you don’t have to absolutely eliminate fast food restaurants from your future when you’re trying to watch your waistline. Just make these simple suggestions part of your fast food ordering agenda:

• Choose grilled over fried when it comes to sandwiches. Also, load it with veggies and steer clear of high fat condiments.
• To practice portion control, order the smallest possible size you can get – even if it means that you’re looking at the kid’s menu. Speaking of kid’s menu, the sides are usually healthier so they’re a great place to purchase from.
• Choose a beverage that is sugar-free, such as tea, coffee or water. It’s not that diet sodas are bad, but the artificial sweeteners in them may lead to cravings, making it harder to stick to a healthy diet the rest of the day.

 

 

Secret #18: Surviving Dining Out

Watching your diet shouldn’t mean that you’re stuck at home. You can still enjoy your favorite restaurant, but you may have to tweak the way you order. Here are some calorie-saving options:

• Tell the waitress or waiter to not even bring the bread basket. You’ll remove the temptation for carbs that will bulge you up, not slim you down.

· Choose foods that are cooked healthy; think grilled, broiled and baked. And pick sides just as healthy, such as vegetables that are steamed.
· Stay away from buttery sauces and fried appetizers and entrees. It’s not that you can never eat them, but eat them too much and your waist will get bigger instead of smaller.
· Practice portion control. Split your meal with someone else or take half home. Save yourself the extra calories and you’ll arrive at your weight loss goal faster than ever!

 

 

Secret #19: Keep Snacks Low-Calorie

If you’re eating to stoke your metabolism, you’re eating several mini-meals daily. But, remember that you still want to watch your calorie intake. The best way to do this is to have some of your mini-meals lower in calorie. Here are some great options that will reduce your calories without sacrificing taste:

• Veggies (such as cucumbers, broccoli and cauliflower)
• Fruits (like as apples, berries and melons)
• Sugar-free Jell-O cups
• Low-fat cheese wedges or cheese sticks
• Low-fat yogurt or frozen yogurt
• Air popped or microwave popcorn

While it may be tempting to go for the low calorie ‘treat’ packs of cookies and crackers, save those for times when you’re trying to satisfy a craving, not true hunger. Options like the ones above will keep hunger at bay longer and make weight loss easier than ever!

 

 

Secret #20: Yummy Sweets That Are Low-Fat

Losing weight doesn’t have to mean never enjoying something sweet and savory. You still have plenty of options that will satisfy your sweet tooth and keep your waistline in check. They include:

• Weight Watchers frozen desserts
• Full-fat versions of desserts served in portion controlled packages
• Low-fat snack cakes
• Sugar-free pudding with whipped topping
• Reduced-calorie pound cake with berries and sugar-free Cool Whip

If you’re going to eat something sweet, do it after you’ve already eaten something substantial. This will help keep your blood sugar stable and keep cravings at bay.

The main thing to remember is that you can have the pleasure of an occasional dessert as long as it is occasional, portion controlled and eaten in conjunction with a food that will help stabilize your blood sugar.

 

 

Secret #21: Surviving the Holidays

There’s no worst time to be trying to slim down than when food is most abundant. Not only do you have those cherished seasonal meals, but you have leftovers for days on end. Trying to commit to healthy eating can become a nightmare.

You have to look at the big picture. You can eat however you want over the holidays, but you’re only going to end up with more weight to lose. Why take that route?

Enjoy time with your family and friends and keep your weight under control by doing things such as these:

• Allow yourself one or two indulgences so you don’t feel restricted.
• Never go to a holiday party famished. Eat something light beforehand.
• Watch your portions and keep yourself hydrated, preferably with water.
• Increase your time at the gym during the holiday season.

 

 

Secret #22: Buffet Eating for the Weight Watcher

If you are watching your weight, a buffet is probably your nightmare scenario. Not only do you have too many choices, but you are responsible for your own portion sizes. While it may be a little more difficult when you’re prevented with a plethora of food, there are still things you can do to escape the situation with your weight relatively intact. They are:

• Eat something small before you go so you’re not over-hungry.
• Load your plate with veggies and salads, not bread and breadsticks.
• Choose quality proteins, such as roast beef, baked fish and grilled chicken breast.
• Select beverages that are sugar-free such as tea, coffee and water.
• Go for the lowest fat dessert option available, such as frozen yogurt. Some places even have sugar-free options which are healthier than the full fat versions.

 

 

Secret #23: Which is Worse: Carbs or Fat?

Since there are many proponents of each, it can be hard to decide which you need to avoid more: carbs or fat. Some health experts suggest that you should opt for low-fat because it’s better for your heart. Others would lead you to believe that carbs are the enemy as they are often high in sugar and have profound effects on your blood sugar levels. Who wins?

Shockingly enough – neither. If you eat low-fat, you risk consuming more calories to try to quench your hunger. In addition, you don’t want to eliminate all fat because some is necessary for your body to function efficiently and
effectively.

If you eat low-carb, on the other hand, you likely have reduced energy, feel a little sad and may even feel upset to your stomach.

If you want to lose weight and make the loss permanent, you have to live and eat in a way that includes all sorts of foods. It has to fit into your lifestyle and budget and not make you feel like you’re withholding from yourself. For this reason, you’re going to want to practice selectivity and moderation.

Enjoy foods that have both fat and carbs, but select ones that are healthier for you. Eat complex carbohydrates, such as oatmeal, fruits and whole wheat and pick foods that contain unsaturated fats, such as olive oil, fish and avocado.

The best diet to follow is one that you’re willing to follow forever!

 

 

Secret #24: Practice Mindful Eating

When it comes to eating, there are ways to lose weight easier and more sustainable. And, the more mindful you are when you eat, the more satisfied you are with less food.

Try these tricks that will not only have you eating less but, subsequently, weighing less:

• Sit down when you eat. Eating on the go often results in eating more because you’re not paying attention to what you’re putting in your mouth.
• Eat slowly. Take the time to actually taste your food so your body can fully understand that it has just eaten.
• Don’t multitask. When you eat, just eat. Don’t read the paper or watch TV so you’re fully engaged in the process.
• Pretend someone is watching you. We tend to make better choices and eat more rationally when we feel like we’re being scrutinized. So, eat as if someone, maybe even me, is there with you.

 

 

Secret #25: Combat Food Boredom

One of the biggest reasons that people give up on eating healthy is that they get bored. You can’t eat the same foods day in and day out without getting burnt out on them. So, how do you add gusto to your eating plan?

• Add variety. Eat as many different types of foods as possible. Make it a goal to add one new food to your diet weekly. Either decide what you’re going to get before you go grocery shopping, or just pick something up and look it up on the internet when you get home to figure out what to do with it. You may be pleasantly surprised!
• Use spices. Experiment with your spice rack to make your food stand out. For example, it’s amazing how different chicken breast tastes when it has some cumin and chili powder on it as opposed to garlic and onion powder.
• Cook using different methods. There are many healthy cooking options. You can broil, boil, bake and grill. Each one adds different texture and a different taste dimension to food. If you want help in this area, consider taking a cooking class to expand your culinary horizons.

 

Secret #26: Get Your RDA of Vitamins and Minerals

Don’t skip getting your Recommended Daily Allowance (RDA) of necessary vitamins and minerals to help your body process and metabolize your foods. Some nutrients that enhance weight loss include:

• Vitamin A – Promotes a healthy immune system functioning, keeping you away from colds and illnesses that can slow or stop your weight loss progress.
• Vitamin B – Improves metabolism which means more calories burned on a day-to-day basis.
• Vitamin C – Limits the body’s exposure to stress effects and enhances metabolic function.
• Calcium – Studies show that this people who have adequate amounts of calcium in their diet lose more weight. Choose a multi-vitamin that has 100% of your daily calcium and drink your milk!

 

 

Secret #27: The Truth About Carb Blockers

While it’s easy to fall prey to carb blockers, also known as cortisol blockers, their idea is much better than their reality as there hasn’t been adequate research to show that their claims are valid. Also, they create some pretty uncomfortable side gastrointestinal effects, such as gas and diarrhea.

An alternative to these questionable supplements, according to WebMD, is to increase your fiber intake. It satisfies your hunger and stops your cravings to eat foods that won’t make you healthy.

If you want to digest less carbs, just eat less. Stay away from foods make with sugar and white flour and focus on healthy foods such as lean proteins, fruits, veggies and low-fat dairy.

And, if you want to lower your cortisol levels, you need to lower your stress. Get in regular physical activity, make sure you have adequate sleep and participate in any relaxation exercise that gives you peace and contentment.

 

 

Secret #28: Natural, Ephedra-Like Herbs

Because of its negative side effects, Ephedra was banned by the FDA. But, you can still get metabolism boosting results from natural substances such as guarana, ma huang and bitter orange peel extract.

Even though they’re natural, you still need to realize that these types of substances can have negative consequences, particularly for someone with a problematic heart as they increase your blood pressure. It’s always advisable to get the green light from your doctor before taking any supplement, especially one like this.

 

 

Secret #29: Lose Weight in Intervals

There’s no doubt that walking and running both are very good for you. But, if you want to kick your burn into overdrive, it’s best to combine them. This is called interval training.

Well respected institutions such as the Mayo Clinic are huge proponents of interval training as it increases the amount of calories you burn, improves your level of fitness and doesn’t let you get bored with your exercise routine. What exactly is it?

When you exercise using interval training, you change the intensity many times during the course of your exercise session. For instance, you may follow a routine such as this:

• Walk for 5 minutes at a relaxed pace
• Lightly jog for 4 minutes
• Walk for 3 minutes
• Sprint for 2 minutes
• Walk for 3 minutes
• Lightly jog for 5 more; and so on.

Interval training stops your body from becoming used to your workout and it kicks your metabolism up. And, since you’re not consistently working at a high intensity, you can do the exercise for longer periods of time.

 

 

Secret #30: Increase Muscle, Improve Metabolism

Just as with cardio, when you do the same weight training routine time after time, your muscles quit progressing. They don’t grow and strengthen like they did in the beginning. How do you stop this effect?

Work your muscles in a sequence, not the same ones day after day. For example, you might work your upper body on Monday, your midsection on Wednesday and lower body on Friday. Do aerobic exercises on the in-between days so that you’re still burning calories but not overworking your muscles and stopping their growth.

By varying your weight lifting regimen, you’ll continue to see muscle gaining results. And, as you learned above, the greater your muscle mass the greater number of calories you burn even when you aren’t doing anything active.

Move your muscles and they’ll move the fat!