6 Scientifically-Backed Ways to Burn Fat Revealed Here

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

No “lose 10 pounds in 5 seconds” gimmicks here – just real advice on how to burn fat, backed by science!

Fat loss: is there a more coveted health goal in the world? Many of us are not losing weight for somewhat obscure reasons, so be sure to read my article (4 reasons you are not losing weight), before proceeding further here. Once you’ve done that, take a look at these steps, and if you’re feeling extra bold – start doing all six of them regularly – to really ramp up your fat loss!

No scams here – just real advice, that works! I’ve personally helped thousands of people lose weight, and I know what works, and what doesn’t. These are real tips, which I follow myself. So without further ado, let’s get to burning off those love handles!

1. Walk Anywhere You Can

This is an easy one, and anyone can do it! Besides work (where you may get fired if you’re continually late) walk anywhere and everywhere!

Have to go to the grocery store? Guess how you’ll be getting there! Forgot to pick up your allergy medicine at the drug store? That’s another mile of walking!

Though this may not be terribly fun, this will be very effective, and after one month, you will truly see results from just using your legs more.

On top of the weight loss benefits, walking more will cause around a 3% growth in brain tissue after a year. Those who do not walk? They will lose 2%. Pretty big difference, when you get right down to it! Think of all the places to which you drive or take transportation.

Those are (potentially) quite a few steps you could be taking, with each step leading you closer and closer to that coveted six pack you want (and no, I don’t mean beer here). Walking can lead to a 3% growth in brain tissue, while not walking can lead to a 2% loss.

When we were kids, we walked everywhere. Sure, we may have indulged in a delicious treat from time to time, as well, but we likely walked somewhere to get it!

This concept is easy to incorporate into your adult life, and if you do nothing else on this list, make sure you take this step. If you are worried about the environment, you’ll be happy to know that this is an environmentally-friendly move as well, since you’ll be reducing your carbon footprint.

If you’re having trouble getting started, bring a friend with you, and make it part of your daily routine. A walk around the block after work will help you to de-stress, and also allow you to make some healthy social connections. So do your brain and waistline a favor, and start using your feet to hit the pavement, instead of the gas pedal!

2. Drink Green Tea

Though green tea is not the hyped “mega-ultra weight loss super-cure” that everyone wanted it to be, it does show a little bit of promise when it comes to fat loss.

Having a cup or two in the afternoon, rather than your regular cup of coffee, will allow you to enjoy the thermogenic effects while avoiding the drawback of not being able to sleep later that night. Green tea contains L-theanine – an amino acid which has a calming effect.

This will give you all the energy of coffee – minus the jitters and horrible crash. Don’t overlook how effective green tea can be as part of a more comprehensive fat burning regimen.

Green tea also contains polyphenols, which have been shown to possibly help prevent cancer and cardiovascular disease, as well as being anti-inflammatory, antiarthritic, antibacterial, antiangiogenic, antioxidative, antiviral, neuroprotective, and helpful in lowering cholesterol.

3. Strength Train

If you are not already exercising – what are you waiting for!? Building muscle will help shed away all that extra fat around your belly, as well as help to tone up your arms and legs. Not to mention, you’ll get an awesome rush of beta-endorphins which will make your brain quite happy!

I have seen too many clients who are scared to pick up any weights – but this does not have to be the case. You don’t have to start like Arnold – just start going to the gym regularly and do some push-ups, pull-ups and bench presses.

Follow that up with a few sprints, and you’ll be feeling better and burning more fat in no time! You are the sum of your closest friends, so pick healthy comrades to keep you in line.

A partner or personal trainer here can also be a good way to get a nice kick in the butt – resulting in better results and an improved social network. You are the sum of your closest friends, so pick healthy comrades to keep you in line.

Strength training also aids in bone health as we age, and keeps the body and brain stimulated. Even if your exercise routine consists solely of walking and strength training, you will be doing much better than if you had stayed sedentary!

Watch this video – Intense 25 min Full Body FAT BURNING Workout | No Jumping Beginner Friendly

4. Drizzle Your Food with EVOO

Studies have shown that after 8 weeks of an olive oil-enriched diet, dieters will lose more weight than by following other methods. Since extra virgin olive oil (EVOO) has many other benefits as well, it makes total sense to drizzle every meal with some EVOO.

Having a big Paleo omelet for breakfast? Drop some olive oil on it! Having a spinach salad for lunch? It’s not complete until it’s covered in extra virgin olive oil!

The 1-2 punch of a generous serving of protein and extra virgin olive oil at every meal will help you to rapidly drop pounds – and your newfound abs will thank you for it!

Eating healthy and losing fat doesn’t have to be bland and boring. EVOO can bring up the taste meter on just about any food. No more bland salads or chicken dinners here!

And remember that dietary fat is necessary for the absorption of vitamins, nutrients and phytochemicals from fruits and vegetables.

And remember: fat doesn’t make you fat, meaning dietary fat doesn’t add to body fat. The right kind of dietary fat will actually help you burn body fat! Avocados are another good choice here, so to help burn off those love handles, load up on good fats!

5. Eat Fewer Carbs

This is the classic “easier said than done” way, but if you are consuming lots of healthy fats, this shouldn’t be a problem. The high satiety levels of protein and fat will help keep the carbs out of your mouth, and the promise of weight and fat loss should further slap that spoonful of ice cream away from your lips!

Don’t go overboard here, though – you can actually gain weight if your metabolism gets out of whack from going too low carb. 100-200 grams of starchy, fibrous and nutrient-dense (read: not sugary) carbohydrates per day will keep your body and brain happy.

When eating fewer carbs, be careful not to go overboard. Going too low carb can throw your metabolism out of whack and cause you to gain weight.

Stick to sweet potatoes, white potatoes, and some lower-sugar fruits. Stay away from juices, soda, dried fruit and candy. If you get an even dispersion of carbohydrates throughout the day, and they are the right kind, your hormones and fat-burning furnace will be firing at full tilt!

And remember – lower is not better here! Make sure you are eating at least 100 grams of carbs per day – unless you are exercising furiously – in which case you need even more!

6. Use MCT (Medium-Chain Triglycerides) Oil

MCT oil is a supplement made from a type of fat called medium-chain triglycerides. MCT molecules are smaller than those in most of the fats you eat (long-chain triglycerides [LCT]). This makes them easier to digest. You can absorb MCT in your bloodstream quickly. This turns it into energy you can use

This is even the case for the studies involving Alzheimer’s. But the fact of the matter is, MCT oil leads to greater weight loss than even extra virgin olive oil does, so you need to be loading up on this fat!

Your brain will thank you for this step, too, as the lauric acid in coconut oil (which has an MCT content of 54%) turns into monolaurin inside your body, eventually turning into a great source of fuel for your brain, without any glucose needed.

Some people even like to ingest MCT oil strictly for its reported mental benefits. But the truth is, all of the steps on this list will help you shed the fat, and by lowering your sugar intake, the neurons in your brain will be firing better, too!

The Bottom Line

In conclusion, I hope I have inspired you to go out and get rid of any excess body fat you may have. The process isn’t that hard – it is well within your grasp! By simply making a large amount of small, miniscule changes – we can see big results!

The hidden secret to fat loss is one dirty word: patience. You will not melt all the fat away overnight – but you will get there! Do not be discouraged or give up – consistency and patience are what will really get you to your goal! Keep all six of these tips in mind, and go forward – as a leaner and meaner fat-burning machine!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Major Problems with Low Fat Diets that No One Knows

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Fat is a key part of any healthy diet – whether it’s Paleo or not. While fats have gotten a bad rap in the past, new research continues to prove that low-fat diets pose a huge risk to your health.

A common concern about following a primal diet is the abundance of high fat foods on the menu.

From coconut oil and grass-fed butter to nuts, red meat, and wild game, the Paleo diet is anything but low-fat – and that’s a good thing.

As an essential nutrient to cognitive function, hormone production, blood sugar balance, and nutrient absorption, leaving fat out of your diet has the potential to seriously damage your health.

Doesn’t Saturated Fat Cause Heart Disease?

Low-fat diets came in hot decades ago, when the saturated fat found in animal products was thought to be the leading cause of heart disease.

This theory emerged based on an incomplete study – Dr. Key’s Seven Countries Study – which found the rate of heart disease to be higher in countries that had diets high in saturated fat. While these results initially lead society to believe that a low-fat diet is healthier, the results of the study were flawed.

The Seven Countries Study showed a correlation between countries that had high fat diets and a high rate of cardiovascular disease. But it failed to include any information about any of the countries that had a low risk of heart disease and ate high fat diets – or the countries that had low fat diets and high rates of cardiovascular disease.

For this reason, the “cherry picked” findings of the Seven Countries Study are considered inconclusive, and the results are still heavily debated and criticized.

Trans fat and refined sugar is the real cause of heart disease — not saturated fat.

Today, there’s still no evidence that saturated fat increases the risk of heart disease, as stated in a recent study published in the American Journal of Clinical Nutrition. 

In fact, the inflammation caused by diets high in refined sugar, starches, and trans fats is now becoming recognized as the primary culprit in heart disease – not saturated fat.

Doesn’t Fat Make You Fat?

Fat has also been a victim of the infamous “you are what you eat myth”, which lead many people to believe that eating fat is a direct cause of obesity.

In addition to the saturated fat theory, the “fat makes you fat” rumor caused low-fat diets to sweep the nation – and left many people avoiding an essential nutrient like the plague. Healthy fatty acids play a key role in memory, growth and development.

Unfortunately, all dietary fats got a bad name from the fat and obesity myth – including the health-promoting omega-3 and omega-6 essential fatty acids found nuts, seeds, fish, grass-fed meat, olive oil, and avocado.

This is particularly devastating because omega-6 plays a key role in memory, growth, and development, while omega-3 has been shown to reduce inflammation, lower LDL cholesterol, and promote weight loss. Both of these essential fatty acids must be obtained from dietary sources because our bodies cannot produce them on their own.

While it’s becoming more accepted that fat isn’t the enemy, there’s still a lot of confusion around dietary fats based on previous theories. If you have any doubts of the importance of dietary fat, here are 7 major problems with low-fat diets that no one talks about.

1. Promotes a Decline in Cognitive Function

A low-fat diet can promote a decline in cognitive function. As mentioned above, omega-3 and -6 essential fatty acids help promote memory, but they’ve also been shown to prevent neurodegenerative diseases such as Alzheimer’s disease and dementia.

Omega-3’s in particular have been shown to improve overall brain function, as they’re involved in the synthesis and function of brain neurotransmitters.

The best dietary sources of omega-3 essential fatty acids are grass-fed meats, hemp seeds, chia seeds, organic eggs, wild fish, algae, and flaxseed. Nuts such as walnuts and almonds also contain small amounts of omega-3’s.

2. Promotes Hormone Imbalance

Steroid hormones, such as estrogen and testosterone, are produced from cholesterol, which is found in fat. Therefore, a low-fat diet can contribute to hormone imbalance. With a lack of fat in your diet, your body won’t be able to produce all of the hormones you need for optimal health.

Your hormones act as chemical messengers and work closely with one another to perform nearly every function in your body. This means that when one or two hormones aren’t being produced, the communication can get confused between all hormones. Your hormones aren’t just responsible for functions such as fertility, but for regulating your metabolism, sleep and wake cycle, and your mood – just to name a few.

3. Encourages You to Eat More Sugar

When low-fat diets became all the rage, low-fat dairy products, low-fat cereal, low-fat muffins, and even low-fat gummy bears graced the shelves of grocery stores.

But here’s the thing: removing fat from a food causes it to lose most of its flavor, which makes it unappealing. To solve this problem, extra sugar is added in place of the fat.

In addition, low-fat diets are typically high in carbohydrates such as grains. Whether they’re whole grains like brown rice, or refined grains such as white bread, both varieties break down into sugar.

There’s nothing wrong with eating whole grains once in a while (although they’re not tolerated on a Paleo diet), but when you’re eating grains at every meal to compensate for a missing food group, you’re bound to consume more carbohydrates than your body actually needs.

4. Can Increase Your Consumption of Common Food Sensitivities

Glutenous grains, such as whole wheat, oats and spelt, are one of the main components of a low-fat diet, as are beans and legumes. The only problem is that these foods are common food sensitivities (which is why they’re not part of a Paleo diet).

Now, not everyone is sensitive to these foods, but the vast majority of people report significant relief from digestive symptoms once they remove gluten-containing grains, beans, and legumes from their diet.

Gluten is a protein that’s difficult for some people to break down. And when consumed for prolonged periods of time, it can promote inflammation in the GI tract, which causes digestive symptoms and nutrient malabsorption. Too much gluten can cause inflammation in the GI tract.

As for gluten-free granola, waffles, cereal, or granola bars, many of these products are heavily processed and contain high amounts of refined sugar – which, as you now know, is more damaging to health than saturated fat.

All grains, beans, and legumes also contain a protein called lectins. Lectins have been linked to intestinal damage because they can be difficult for the body to break down and digest, especially if an enzyme deficiency is present or the digestive function is already weakened.

5. Promotes Overeating and Carb Cravings

Because it’s slow to digest, fat is a nutrient that keeps your appetite full and satisfied for longer periods of time. Carbs, on the other hand, are the quickest nutrient to digest.

Since low-fat diets are high in carbs, you’re more likely to reach for a chocolate bar, cookie, or even another meal only a few hours after you’ve eaten. This promotes you to consume excess calories throughout the day. The more sugar you eat, the more you crave it as an energy source. 

And have you ever heard the saying, “the more you eat it, the more you crave it”? This is especially true with carbs and sugar. Refined sugar can cause cravings for more sugar because it causes a rapid spike and crash in your blood sugar levels.

When your blood sugar levels crash, you’re left feeling groggy and tired – and in need of a sugar fix to get your energy back up. This is a vicious cycle that not only creates constant cravings for sugar, but leads to metabolic syndromes such as type 2 diabetes.

6. Can Promote Dull, Dry Skin

Fats are the building blocks of healthy skin cell membranes, and they also provide internal moisture and hydration to the skin. This is why a common symptom of a fatty acid deficiency is dull, dry, or flaky skin.  As a natural anti-inflammatory, omega-3’s has also been linked to reducing the swelling and redness associated with acne.

7. Prevents You from Absorbing Vitamins A, D, E and K

Vitamins A, D, E, and K cannot dissolve in water like most vitamins. Instead, they need fat in order to be absorbed. Therefore, a low-fat diet can cause deficiencies in these essential nutrients, which can cause permanent damage to your health.

For example, vitamin D deficiency has been linked to osteoporosis because it aids in calcium absorption for strong, healthy bones.

As you can see, fat is an integral part of any healthy diet – whether it’s Paleo or not. And while it isn’t necessary to avoid saturated fats, the best fats to regularly include in your diet are omega-3 and omega-6 essential fatty acids from quality food sources such as wild fish, wild game, olive oil, nuts, and seeds.

These fats are essential for reducing inflammation, promoting a happy mood, balancing your hormones, and boosting your brain power.

Needless to say, without a diet full of fat, it’s difficult to feel your best.

Watch this video – Major Problems with a Low Fat Diet

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Heal the Harmful Effects of Vitamin B12 Deficiency?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Are you suffering with fatigue and low energy? Do you struggle to get through your day? Are you no longer motivated to hit the gym? You might have a vitamin B12 deficiency.

While there are many causes of fatigue, we’re going to dig a little deeper and look at how a vitamin B12 deficiency can lead to fatigue and low vitality.

What Does Vitamin B12 Do?

Vitamin B12, or cobalamin, is one of eight essential B-vitamins, and essential for maintaining your energy levels via the production of your red blood cells, the oxygen- and nutrient-carrying “taxis” traveling through your bloodstream.

However, you may be surprised to learn just how many other key processes are regulated by this essential vitamin. B12 plays a crucial role in melatonin production, your sleep hormone critical for recovery, rejuvenation and building resiliency.

For example, B12 plays a crucial role in melatonin production, your sleep hormone critical for recovery, rejuvenation and building resiliency. It’s also important for myelin formation, which keeps your nerves and nervous system running on all cylinders.

Vitamin B12’s role goes right down to your DNA and RNA production, the genetic material that lays the blueprint for your health and performance.

B12 works together as a team with other B-vitamins to convert your food to energy (crucial for fighting winter fatigue) and also keeps your heart healthy by controlling pro-inflammatory homocysteine levels, a reliable marker associated with heart disease. 

If your B12 levels are low, you may suffer from increased fatigue, poor memory, lack of concentration, anemia, muscle weakness, low vitality and poor sleep. Let’s take a closer look at why you might have a vitamin B12 deficiency and how you can top it up.

Why Is My B12 Too Low?

Common causes of low B12 that you may have already read about are vegan/vegetarian diets, inability to absorb B12 (e.g. due to inflammatory bowel disease like Crohn’s disease or weight loss surgery), bacterial infection (e.g. h. pylori infection) and aging.

However, if we dig a little deeper and do some more detective work, we find a few more very commonly seen causes that go unnoticed by many doctors.

1. Your Stomach Acid Is Too Low

Your stomach plays a key role in supporting the absorption of B12 via the production of a protein called intrinsic factor (IF), which is needed to effectively take up B12 into your cells.

If your stomach acid levels are too low – due to stress, vegan/vegetarian diet, heartburn drugs, aging, etc – then your stomach can’t produce adequate IF, leading to vitamin B12 deficiency. A gentle fix for supporting optimal stomach acidity is to take apple cider vinegar before your meals.

2. Genetic SNiPs

Your DNA may be holding you back from achieving optimal B12 levels. Genetic single nucleotide polymorphisms (SNiPs, pronounced “snips”) are small genetic variants or blips that occur in your DNA can lead to inadequate production of key enzymes needed to absorb certain vitamins.

New research shows the genetic SNiP FUT-2 gene may strongly contribute to low levels of B12. However, it’s important to remember that even if you test positive for a SNiP on a genetic test, it doesn’t mean you’ll have lifelong vitamin B12 deficiency. It simply means you’ll need to take extra steps to ensure your diet is rich in B12 foods.

3. Medications

It’s not just the classic proton-pump inhibitor drugs and H2 blockers (i.e. drugs like omeprazole or ending with the suffix “–azole,” or ranitidine or drugs ending in “-tidine”), designed to treat heartburn by reducing stomach acid that can lower your B12 levels.

There is a whole host of other drugs that can lead to low B12 levels and fatigue; metformin (to treat diabetes), antibiotics, methotrexate (used in chemotherapy), colchicine (used to treat gout) and a group of cholesterol-lowering drugs (e.g. cholestyramine). If you’re on one of these medications, talk to your doctor about getting your B12 levels assessed.

How Do I Get Tested?

The classic method for assessing vitamin B12 status is to perform a blood draw. A frank deficiency is typically classified as blood levels below approximately 150-200pg/mL (depending on the lab). However, this level falls short of the ideal “functional range,” a term used to describe the amount needed to support good health (not just prevent disease).

Most functional medicine doctors aim for about 800-1,000pg/mL; anything less is considered insufficient. A dietary insufficiency reflects a level too low to promote and support your best health, and while not a frank deficiency, can still lead to many of the adverse symptoms associate with vitamin B12 deficiency.

Another key test to perform if you suspect low B12 is methylmalonic acid (MMA). If you have deficient or insufficient B12, you’ll begin to produce significant amounts of MMA, which may occur despite a “normal” finding of your blood B12 levels.

This can be measured via blood draw along with B12. Genetic testing can also be useful to identify any SNiPs in your DNA that may predispose you to insufficiency or deficiency.

What Are the Best Foods to Increase My B12 Levels?

The best way to boost your B12 levels is to follow a dietary approach that provides a robust source of dietary B12. A Paleo approach to eating is the perfect foundation for correcting low B12 for good, because animal protein is hands down the best dietary source of B12.

Boost your levels by including more of the following foods regularly in your diet; shellfish (which has 85g per 3oz. serving), organ meats, cold-water fatty fish (e.g. salmon, mackerel, herring, sardines), beef and wild game meats, and pasture-raised eggs.

Aim for 1-4 servings (3oz) per day of these nutrient-dense foods, depending on your level of deficiency.

What About B12 Shots, Are They a Good Option?

If find you have insufficient or deficient B12 levels and need to restore your levels quickly to fight off fatigue and low energy, then B12 shots can be a great option.

The injection is given intra-muscularly (IM), normally in the back of your shoulder, bypassing your digestive system (an area that may be compromising your ability to absorb B12) and dramatically increasing the bioavailability or your capacity to absorb it.

In short, B12 shots are a great way to increase your levels acutely, while you ramp up your dietary intake. B12 shots can help restore ideal levels and provide a nice energy boost.

But remember, your diet is the foundation for good health and performance, so be sure to include B12-rich animal protein to keep your levels topped up throughout the year.

It’s important to note that the typical form of B12 used in doctors’ offices is cyanocobalamin, an older form of B12 that is not actually found in nature.

While some of it does get converted to the active form in the body, those with conversion problems (i.e. digestive issue) or SNiPs will likely not absorb this form very well.

Instead, choose the methylcobalamin form, the “active” form of vitamin B12, that requires no conversion in the body and will give you the most benefit.

B12 shots are typically given in 1,000mcg doses, weekly for 4-8 weeks depending on your levels and clinical picture. (Ask your doctor for more information.)

Low energy, fatigue and brain fog are no fun any time of year, but they’re especially difficult in the winter months when colder, darker days and the hectic nature of the holidays can easily leave you rundown.

If you need a quick boost, a series of B12 shots can help restore ideal levels and provide a nice energy boost.

But remember, your diet is the foundation for good health and performance, so be sure to include B12-rich animal protein to keep your levels topped up throughout the year.

Watch this video to learn how to heal the harmful effects of Vitamin B12 deficiency – How to Naturally Overcome Vitamin B12 Deficiency | Dr. Josh Axe

Written by Dr Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance.

Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook