How to lose weight safely and permanently

Did you know that the best way to burn fat is counter-intuitive to conventional weight loss programs?

Do you dread pulling out the bathroom scale in the morning, knowing that the read out will be higher than you want it to be?

Do you suck in your stomach when you look in the mirror after brushing your teeth?

The fact is – body fat is fat. It is like a unwanted guest that takes over your home and doesn’t want to go home. Your stomach, thighs, hips and rear feel like they are invaded for good.

As much as you may see it, body fat is both good and bad. The right amount of body fat insulates your body from cold. The proper amount of body fat gives your skin a healthy glow and avoids a “gaunt” look.

If you are pinching a lot of fat around your midsection, you may have excessive body fat. Your body may become a sitting duck for sickness. Too much fat can cause high blood pressure, diabetes, heart disease, and many other maladies.

The better news is that you can burn fat quickly, every hour of the day, which is the best way to burn fat in your body. And you can get started in as little as 12 minutes a day. Would you like to know how you can do that?

The first thing you need to know that burning fat and keeping it off – the best way to burn fat- requires both exercise and a change of diet. No matter what weight loss program you buy, it all comes back to one way to safely burn fat fast. The secret is to burn more calories than you take in. All the time.

Exercise is the key ingredient in the fat loss soup. This is especially true if you have a sedentary lifestyle and work at a desk most of the day. The good news is that you don’t have to exercise for hours at a time. And you can exercise effectively as well without having to buy expensive gym memberships.

Let’s make sure that before you start an exercise program, you check in with your doctor to make sure the exercise regimen is okay for you. So, see your doctor, make sure he or she understands your goals and your personal health history.

Then, select the type of exercise that you can safely do for at least 12 minutes – with a varied intensity. Choose something that you like to do – walking, running, biking, rowing, roller skating or even climbing stairs.

Walking programs are fairly safe for anyone to get started with. In fact, most doctors recommend walking for cardiac patients quite frequently. So walking is a great way to get started right away. The general principle for Dr. Al Sear’s PACE program is to walk at a moderate pace for one minute, then walk very fast for a minute, then walk at a moderate pace for two minutes, another minute walking fast, and so on.

The beauty of this system is that you have short bursts of exertion which strengthens both your heart and your lungs. And it keeps your metabolism in a fat burning-mode for much longer than aerobic exercise. The problem with aerobic exercise is that your body “remembers” to keep weight on – because fat is only burned during the exercise period itself.

You can find the best way to burn fat by alternating moderate and more intense exercise, as Dr. Al Sear’s PACE program teaches you.

Then, when you step on the scale, you will see a number that will please and delight you.

Doing a brisk walk is a moderate-intensity type of exercise which has some meaningful purpose in improving one’s cardiovascular health and overall quality of life.  While walking, you exercise both your mind and body.   This is a healthy experience that rewards your whole self.

 
The importance of arm swing while walking

Walk briskly and let your arms swing freely at your sides.  Swing your arms at the same pace as your legs, like a pendulum.  Walking briskly includes your arms for movement – keep them moving, not inactive or with your hands in your pockets. Allow them to swing naturally, but never crossing in front of your naval.    Forcing your arms to move at too fast of a rhythm will not speed up your walk.

Proper leg swing enhances rhythm

Proper technique is required to walk at a consistent and brisk pace.  Keep your rear leg straight as you move it to the forward position. As your back foot pushes off, you are propelled forward. As your front leg moves to the back, keep it straight. Although some walkers bend the knee as it passed underneath, this will cause the walker to bob up and down, which in turn makes it difficult to maintain your pace and stride. Unless you are jogging, do not bend your knees.

Heel plant to toe off

When your front foot plants the heel, the ball and toes should be at a comfortable angle.   You should never make contact with the ground flat-footed. When you make a proper arc with your legs, keeping the knees straight, the way you move your body weight onto the front foot will determine whether you walk smoothly or not.

Proper walking alignment includes toeing off and landing the front foot properly.  Walk with your toes pointed forward, not off to the sides.  Your toes will spread a little as your foot touches the ground. If your toes spread too far, you will have a problem increasing the pace of your walking.  To ensure proper walking form, it is critical to wear high-quality walking shoes.

The benefits of walking

Now that you’re ready to walk, let’s discover the many benefits of walking. Besides the apparent benefits of losing weight and getting in better shape, walking daily for six weeks brings the following results:
Can reduce body fat by up to 15 pounds
Raises your metabolism
Lowers risk of heart disease
Lowers blood pressure
Decreases your bad cholesterol (LDL) while increasing your good (HDL)