Most people will lose fat basically by adding a regular exercise routine to their schedule and by “cleaning up” their diets. By “cleaning up” your diet, I mean that you?ve mastered all the nutritional basics like eating small frequent meals, controlling portion sizes, cutting down on harmful fats, avoiding sugar and refined foods, etc. Low carb diets can accelerate fat loss. But if you choose the low carb approach to dieting, the best quick weight loss method for most people is to decrease your carbohydrates fairly and add in some of the ?good fats.? Cutting out carbs completely is not necessary, it’s probably not healthy, it’s hard to stick to, and it’s no fun! It’s usually not wise to go to too much in anything and that?s as true for nutrition as anything else in life: moderation is the key.

A full-page ad in a recent issue of the National Enquirer featured this headline:

?Yeah right! And you’ll gain a million dollars a day too…without working! That’s a whopper of a lie if I’ve ever heard one.?

Trying to lose fat with no exercise is like trying to sit on a chair without four legs. If one leg is missing, your chair is going to fall over.

An effective fat burning program must have four crucial components:

1. Aerobic exercise
2. A nutrient dense diet with a mild calorie deficit
3. Weight training
4. Goal setting and motivation

Except for those genetically gifted, fast-metabolism categories (that we all love to hate), it?s extremely difficult (if not impossible) for most people to lose fat permanently without exercise. It?s always better to BURN THE FAT than it is to strive to starve the fat (refer back to Fat Loss Lie #2 for the reasons why). To lose body fat, there must be a calorie deficit. Such are the laws of thermodynamics and energy balance. However, there?s more than one way to create a calorie deficit. One way is to decrease your calorie intake from food. The other is to increase the amount of calories you burn though exercise. Of the two ways to create a calorie deficit, burning the calories is the superior method. This is because large calorie deficits cause muscle loss and trigger the starvation response. Ironically, most people do the contradictory:

They cut their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the ?starvation response.? Paradoxical as it seems, the most effective fast diet approach to fat loss is to consume more (keep the calorie reduction small) and let the exercise burn the fat. You don?t have to starve yourself ? you just have to choose the right foods and get exercise a part of your lifestyle. Why would anyone resort to starvation diets when they can burn fat more efficiently through exercise? Maybe they believe that eating more food and working out at the same time will ?cancel each other out. Maybe they shy away from the hard work involved in exercise.

There?s also a trend these days towards avoiding too much aerobic exercise because of the notion that it will make you lose muscle. Quite to the contrary, aerobic exercise ?combined with weight training - is the only method of fat loss that allows you to create a calorie deficit and burn fat without slowing down the metabolism. If any person ever tries to sell you a program for losing weight and it doesn?t include exercise (it?s just a ?diet?), hold on to your wallet and run for cover. Even if you could obtain lean without exercise, you should be working out for your health anyway, not just for cosmetic reasons.

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