10 Tips To Burn Fat, Get Lean And Feel More Confident

Getting lean and staying lean doesn't have to be a difficult process.

Yes it will take time so you'll need to be prepared to be patient, committed and consistent.

Staying healthy and in good shape is a lifelong process not just a quick fling.

So if you're ready to commit to getting in shape and staying this way for life follow these 10 simple points.

1) Reduce sugar

Different foods affect the body in different ways and sugar is uniquely fattening. In fact, it converts to fat quicker than fat itself. Evidence continues to mount against sugar as the primary factor causing not just obesity, but also chronic and lethal disease.

There's really no doubt anymore that excess sugar can be toxic to your body, and it's only a matter of time before it will be commonly accepted as a causative factor of most cancers, in the same way as we accept that smoking and alcohol abuse are direct causes of lung cancer and cirrhosis of the liver.

Sugar has also been labeled by some experts to be as addictive and destructive as heroin…….. (This shit just got real!!!!)

Yet we consume stacks of the stuff it's hidden in tons of our food which is why it's so important to check ingredients or better still buy as fresh as you can.

Within the body, sugar creates drastic spikes in the hormone insulin. High levels of insulin promote fat storage, especially in the abdominal area.

High insulin levels also prevent fat being burned as fuel.

The best way to reduce insulin release is to limit the exposure of the pancreas to the chief that drives insulin up, which is glucose.

This means cutting back on refined carbohydrates. To reduce insulin sensitivity you must start reducing sugar consumption such as sweets, sugary drinks, processed junk food and cakes/pastries for example.

Another way to lower insulin is to eat more fibre, which reduces flux to the liver and the insulin response by eating more whole foods such as fresh fruit and vegetables as opposed their processed and often concentrated counterparts.

2) Consume Healthy Fats

The “war” on saturated fat is the biggest mistake in the history of nutrition. As people have reduced their intake of animal fat and cholesterol, many serious diseases have gone up. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.

If you are one of these people who are still under the impression that saturated fat and cholesterol is a dietary villain and a primary cause of heart disease, don’t worry if you are because I was one of those people as well along with millions of others who are attached to the same notion.

I bet you also avoid eating healthy animal foods like eggs, butter and grass-fed beef because of high cholesterol fears?

Good forms of saturated fat include coconut oil (94% saturated), Butter, Lard, Goose Fat, Bacon Fat, Beef Dripping.

All of these are very heat stable unlike many heavily processed vegetable oils which will literally go rancid and cause free radicals (horrible scavengers) in the body.

Olive oil is a good fat to have but only cook with on low-medium heat or ultimately drizzle it over salads and veggies once prepared or cooked.

Saturated fat and cholesterol are essential for good health, let me break it down for you and point out as to why they are vital nutrients:

• More than half the brain is fat and cholesterol and over half that fat is saturated

• Saturated fats and Cholesterol are the preferred fuel of the heart

• Saturated fats are a rich source of vitamins A, D and K2

• Saturated fat and Cholesterol are critical for healthy bones

• They both help to create a strong immune system

• Cholesterol acts as an antioxidant

• They can both reverse liver damage

3) Reduce the bad carbs and time the good ones

In general carbohydrate intake depends on numerous things such as:

- Goals ie: fat loss or muscle gain - Activity level ie: sedentary or strength train - Carb source ie: processed or starch - genetics ie: body types

Carbohydrates can make or break your success.

Carbs have come under attack over the last few years, I suppose a bit like fat’s they have been demonised.

In my opinion it’s completely wrong to categorise an entire macro – nutrient group as bad.

There are loads of crap quality carbs out there that I would recommend you try and avoid or drastically reduce at the very least.

Things such as:

- Waffles

- Donuts

- Chips

- Crisps

- Sausage rolls

- Chocolate

- Pastries

- White pasta

- Pizza

- Garlic Bread

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