Crack the Fat Loss Code
Crack the Fat Loss Code
By Karen Asp
If you want to lose weight, you've got to do more than just cut calories, you need to overhaul that metabolism, which is easier than you think, says Wendy Chant, author of "Crack the Fat-Loss Code." Here, Chant reveals her top 10 strategies for revamping that metabolism. Follow these rules, and you may never have to diet again.
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1. Pig out every 18 days
Your body gets used to the way you eat, which means if you're eating the same amount of calories at every mini-meal every day, you'll hit a diet plateau. That's why Chant suggests overeating every 18 days, especially if your metabolism is super sluggish. On that day, go crazy and eat whatever you want. "If you think of your body as a fireplace, the more logs you add, or food in this case, the hotter and faster the fire will burn," she says, adding that her clients love this strategy during the holidays.
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2. Vary your environment
People who live in warmer climates tend to have a slower metabolism than those who reside in colder regions. But don't think you have to relocate to stoke that metabolism. Instead, switch between hot and cold temperatures several times a day. For instance, if you live in the South, escape the air conditioning and sit outside in the warmth for a few minutes. Reverse that if you live in the North.
3. Eat every two to three hours
Whenever you eat, your core body temperature rises, which makes you burn calories. In a day's time, these small metabolism-revving spikes burn as many calories as a 30-minute workout, Chant says, citing a study from the University of Western Australia. So rather than eating three big meals a day, eat mini meals every two to three hours, keeping portions in check.
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4. Break free from stress
Whenever you're stressed, your body releases a hormone called cortisol, which slows metabolism and increases belly fat, upping your risk for heart disease, diabetes and other conditions. You know the solution: Dump that stress. Chant suggests doing deep breathing several times a day. Breathe in deeply and slowly for five counts and then exhale for five counts. Do this for a minute and repeat several times a day.
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5. Get the wiggles every hour
You know you need to exercise more, but just moving more throughout the day can prevent metabolism slow-downs and keep blood sugar stable, preventing weight gain. Any activity counts here: Walk to your colleague's office, stand to organize files, take the long way to the restroom, or rapidly tap your feet on the floor for 30 seconds.
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6. Up your fat intake
Don't freak when you hear the word fat. Chant's talking about healthy fats like omega 3 fatty acids in tuna, salmon and flaxseeds and monounsaturated fatty acids in olive oil, nuts and nut butters, all of which boost metabolism. After eating a meal with one serving of these healthy fats, your metabolism stays elevated for the next five hours. Chant also recommends ditching skim dairy and fat-free dressings in favor of low-fat or full-fat dairy and dressings.
7. Spice up your meals
Spices like cinnamon, nutmeg, clove and cayenne can increase your metabolism by as much as 78 percent. As little as half a teaspoon is all you need.
8. Pump up the protein
Because protein burns hotter than carbohydrates and fat, your body has to work harder to digest it. How hard? When you eat protein, your body burns five times as many calories as when you eat carbohydrates and fat. In the end, protein increases your metabolic rate by 36 percent. Choose protein you can chew like lean red meat, chicken, turkey and eggs, eating one gram of protein for every pound of lean mass you weigh.
9. Can artificial sweeteners
Artificial sweeteners in diet sodas and diet foods don't raise core body temperature to boost metabolism as other foods do, according to research from Purdue University. "When you eat them, you actually lower your metabolism which sabotages your weight loss goals," Chant says. To test this theory, she asked eight avid diet soda drinkers to go cold turkey on their soda habit. Without any other change, they each lost five pounds in a month.
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Pro teams 02:14:21 PM Dec 27 2008
The key to weight loss..is smaller meals and reduce sugar. Iost 8 pounds in around 10 daysjust by cutting out sugar. also i used a product where many have lost20 to 30 pounds in 90 days. Great product its at http://www.onehealthproduct.com/ great product safe ive used it for many years now. or email me at proteams@aol
RayKumba 11:34:51 AM Dec 27 2008
eat every 2 to 3 hours?? Where do you find the time to eat so often...especially at work. is it just a bunch of microwavables and healthy bars and cereal?
Lexpire 11:00:38 AM Dec 27 2008
I think this is great advice and it sure canât hurt. I know what it's like to try and lose weight. I lost 47 pounds in 6 weeks using the Rapidthin diet at www.rapidthin.com. Good luck to all. Use what works for you.
chargingdog 10:46:27 AM Dec 27 2008
If you look at one of the pics...you can see where they have a clothes pin holding her shirt taut in the back. The only one to me who looked like there was a real difference was the lady with the white hair. I have done a low carb diet and lost my belly fat. It just melted off. I felt so much better, too. I am off the "wagon" right now. but intend to get back on soon.
Twolumpsofclay 09:49:31 AM Dec 27 2008
Soy is horrible for a person. It is not a food! It has been approved as a glue! Read "The Whole Soy Story" at www.westonaprice.org Soy is FULL of plant estrogens which has a feminizing effect on boys and overloads children's bodies with estrogens they definitely don't need. It is even being outlawed in countries where a buck isn't the major reason for living. Question EVERYTHING the government tells you is good for you. It will not be the way people have eaten for thousands of years. It doesn't make sense when you see how disease has gone rampant since we left traditional foods and preparation techniques behind. Stay way away from soy. Don't say the orient has been eating it for centuries. They didn't eat genetically modified (90% of soy is) and they ate it fermented-----as a condiment! Not in these horrific quantities the soy industry is foisting on us. It is NOT a health food.
kermit230 01:34:46 PM Dec 24 2008
they missed the part about getting up off your fat *** and exercising.
Jsequantum 10:44:29 AM Nov 03 2008
the majority of food products on the market today contain high fructose corn syrup. What most people dont know is high fructose corn syrup is actually a byproduct of a chemical process. in the 1970s when the cost of sugar skyrocketed, it was realized that high fructose corn syrup could be used as a sweetener.this signifcantly reduced companies cost in making their products. Until this was found out, high fructose corn syrup was thrown away. just another thing to make a few extra bucks and fuel the greed of the pharmaceutical companies. too much high fructose corn syrup increases your risk for medical problems because our bodies do not recognize it as something we need therefore does not digest it properly. ditch the high fructose corn syrup, and weight loss will come a lot easier.
Janstorz 04:36:51 AM Nov 01 2008
I have to ask, why is the before pic darker, the woman's clothes less flattering, her posture not so good, and her expression so unhappy? In the after pic, all of the above is totally improved, good posture, happy face, better outfit and so forth, with or without any obvious weight loss. Do you think we can't see these things? I'm all for healthy diet and healthy weight. I just don't understand why all of the above has to be a part of the ad? If you have a valid plan, then the actual outcome should be adequate proof, shouldn't it?
bfshipton 03:55:15 AM Nov 01 2008
hahaha for a minute I thought it said eat every 2-3 minutes! This is interesting but I don't think I could be bothered with most of it. Eating small meals every 2-3 hours though is really good, maybe for losing weight, but mostly because it makes you feel good. I just started doing this recently and am amazed at how much difference it makes. Way more enjoyable than holding out for a meal and then pigging out.
Jsequantum 06:13:33 PM Oct 31 2008
I particularly agree with the protein aspect of this article. my wife and I conduct weight loss challenges in our area, educating people on the importance of protein. you should get half of your daily protein from animal sources and half from plant sources, particularly soy. The contestants in our challenges can use any system they choose(weight watchers, south beach, etc) We also offer a program to them if they are unsure of what to do. the products we offer are from Herbalife. Both my wife and I have used these with great success(15lbs lost for me and 25lbs for her, both in a month) We have multiple products that boost metabolism and give tons of energy!!!!! We see many people every day that are unable to do strenuous exercise due to their size. Many others are looking for the answer without exercise. whatever your lifestyle, we know that the Herbalife products work. If you would like more info about the weight loss challenge or Herbalife products, email me at jsequantum@aol.
