Of the thousands of different diet plans available, the most successful diet for reducing weight and improving various markers of health has been the Paleo Diet. Several recent clinical trials have demonstrated that a Paleolithic style of eating can be extremely effective for dropping weight quickly and combating many common diseases such as Celiac, Diabetes and Heart Disease.

Because of it’s success in treating obesity and other diseases, Paleo has become somewhat mainstream, and as a result, received a lot of flack from proponents of other diets. This is understandable, especially given the misconceptions about what Paleo-style eating really is, and the fact that it goes against much conventional wisdom about health and diet.

What is Paleo-Style Eating?

When many people hear “eat Paleo” they think of mimicking cave men, and trying to go back to some idealized version of the past. The reality is nothing like that. Eating a Paleo-style diet simply means avoiding many of the highly genetically modified and processed foods that are so common in our diets today, and have been linked to many of our health problems.

The main distinctions between Paleo diets and other popular diets are:

• Elimination of grains, especially wheat
• Understanding that some fats are healthy and don’t cause obesity
• Avoidance of vegetable oils and legumes due to toxins and omega-6 fats
• Limiting sugar
• Eating plenty of fresh fruits, vegetables and animal products

This is somewhat of an oversimplification, but gives a basic understanding of what Paleo-style eating is about. More detailed information about what you should eat for weight loss and why can be found in this post.

As detailed in some popular Paleo books like The Paleo Solution and The Primal Blueprint, many people brought up with conventional dietary wisdom have a hard time accepting this style of eating, and an even harder time understanding why people who adopt Paleo diets lose weight so quickly and improve their health so dramatically. This is to be expected, since much of the new research on saturated fat, grains and vegetable oils flies in the face of much of what we’ve been told about diet for the past few decades. Nevertheless, the research studies and anecdotal results are hard to dismiss.

Are All Paleo Diets the Same?

Although all versions of Paleo generally operate under the same basic assumptions, such as the idea that we should eat how we evolved to eat and avoid neolithic foods that our bodies haven’t adapted to be able to handle, ideas about Paleo diets do vary to some extent.

Some of the original proponents of Paleo diets, such as Arthur De Vany and Loren Cordain, believed that because we ate wild game in the past, we should eat mostly lean-meat substitutes such as chicken and turkey. More recent research, however, suggests that the ratios of omega-3 fats to omega-6 fats are more important than the fat content alone, and therefore suggests that meats like lamb, beef and fish should make up the bulk of our fat and protein intake.

Furthermore, as with any diet that becomes popular, many spin-off versions can create misunderstanding and therefore reduce the effectiveness of the diet. Some Paleo enthusiasts, for example, don’t understand the need for safe starches, such as sweet potatoes, while others don’t fully understand the core differences between fruits and vegetables. Much the same as other diets, Paleo can be misapplied by uneducated marketers, which alters the diet and reduces its effectiveness.

Is Paleo a Healthy Diet to Lose Weight Fast?

As far as losing weight, eating in accordance with a Paleolithic style of eating is perhaps the HEALTHIEST way to lose weight quickly. It’s not a crash diet, so don’t start Paleo if all you want to do is lose 5 lbs in 2 weeks and gain it back a month later. Paleo is a way of eating that will help you lose weight quickly and steadily, and keep you lean for as long as you continue to eat healthy. In addition to weight loss, you’ll likely notice various other improvements to health, such as improved energy levels and reversal of some common diseases.

Get Started Losing Weight!

If you’re interested in losing weight and keeping it off for good, check out the rest of the site for more information on the science behind Paleo-style diets, suggestions for eating, and more ways to lose weight quickly and stay healthy.

The distribution of fat in the body is primarily dependent on genetics and hormones. Some people are genetically predisposed to gain weight in their chest or abdomen, while others gain weight in their legs, thighs and hips. Some people accumulate more fat in their arms when they gain weight, while others gain around their face and neck. A large part of this distribution of weight simply comes from your genes, but if you eat correctly to lose weight, you’ll most likely lose it from the places where the most fat is stored.

Despite the influence of genetics, fat distribution is largely based on hormones as well. We all naturally have hormones in our bodies, but our lifestyles greatly influence the prevalence and regulation of those hormones. You may have heard that intense exercise increases testosterone (most well known as the “male hormone”, although both males and females need testosterone), whereas other lifestyle choices affect various other hormones in the body.

Hormones Related to Weight Loss

Two hormones that are particularly important regarding weight loss in the thighs, legs and hips are insulin and estrogen.

Insulin is the primary hormone that regulates fat storage in the body. When you eat something that increases your blood sugar, your body produces insulin to compensate. Eating foods that raise blood sugar more frequently or in higher quantities leads to a greater insulin response, and eventually insulin resistance, a condition in which your body becomes so accustomed to insulin spikes that they no longer have the same effect. This works much like an opiate drug response, where frequent use leads to resistance, and therefore more is required to produce the same result.

What does this have to do with weight loss? As you eat foods that produce a significant insulin response, and especially when you develop insulin resistance so even more is needed to mitigate the spikes in blood sugar, your body is more likely to store the calories as fat (remember insulin is the hormone that regulates fat storage). Moreover, as your body becomes accustomed to burning foods that convert easily to sugar, you’ll experience more intense cravings when you don’t eat, since your blood sugar will drop an hour or two after eating.

The second important hormone relating to weight loss in the legs, thighs and hips is estrogen. Estrogen is commonly known as the “female hormone”, but like testosterone it is present in both males and females. Excess estrogen can lead to the development of feminine features in men, such as “man boobs” and, especially if the problems begin before a person is fully grown, a more feminine physique. Females tend to have wider hips and narrower waists, which is influenced by estrogen levels during development. Foods that promote excessively high estrogen levels may lead to a disposition of weight centered around the thighs, hips and legs.

What Foods Should I Eat to Lose Weight In My Thighs, Legs and Hips?

The most important thing is always to eat a healthy diet overall. If you eat healthy enough, you’ll lose weight regardless of where you’re carrying it. An overview of how to eat healthy can be found in this post.

Other than simply eating a healthy diet, the most important measures you can take are to limit foods that produce an increased insulin response, and those that lead to excessive estrogen levels (therefore promoting the storage of fat in the lower body and chest).

As far as insulin, do your best to limit sugary foods, snacks and deserts. Avoid excess fructose, sucrose and corn syrup. Additionally, you’ll want to cut back on grains and starches that promote a particularly high insulin response. One slice of whole grain wheat bread, for example, raises blood sugar more than a tablespoon of pure sugar. Frequently eating wheat products often leads to insulin resistance and weight gain. Wheat is also associated with regional weight gain, such as “man boobs”, belly fat, and lower body fat.

To avoid excess estrogen levels, one of the main food groups you’ll want to avoid is soy products. Soy, although touted as a health food for a long time, can have devastating effects on hormonal regulation and the reproductive system. Many vegans experience these effects since they use soy as a primary protein source. Avoid products that contain soybean oil, like some salad dressings and mayonnaise, and avoid soy milk and tofu. In small quantities some forms of soy are okay, but limiting intake is important.

A Word On Cellulite

One of the reasons so many people despise lower-body fat is that they often develop cellulite deposits, which make the fat look wrinkly and globular. Before we talk about how to get rid of cellulite, however, it’s important to understand exactly what it is.

Cellulite is composed of fat deposits that lack adequate collagen support. Because the fat lacks a support structure, it hangs down in globs, giving it that saggy look. Although eating a healthier diet overall will help, the best way to naturally reduce cellulite is simply to get more collagen-building nutrients. Bone broths, bone marrow and meat on the bone are the best natural sources of collagen. Some high-quality creams can work, but incorporating those foods into your diet is the healthiest and most effective way to get rid of cellulite.

Losing the Weight For Good

In sum, losing weight in your legs, thighs and hips follows similar rules to losing weight in general. The points that pertain specifically to losing weight in your lower body and getting rid of cellulite are to take control over the hormones that regulate weight gain and weight distribution, and eat collagen-rich foods such as bone broths and meat on the bone.

Check out the rest of this site for more information on eating well and dropping weight in a healthy, permanent manner.

Contrary to media portrayals and late-night infomercials, exercise isn’t necessary to lose weight. Although exercise can help increase insulin sensitivity and improve various other markers of health, it’s only a small segment of the overall picture when it comes to weight loss.

The truth is, weight loss is almost entirely dependent on diet.

Although you should certainly try to be somewhat active for various other health reasons, you really can lose weight without exercising.

How to Lose Weight Without Exercise

The first and most important step is going to be getting your diet in order. Start by eliminating junk food like fast food, processed frozen foods and sugary deserts. There’s no point in beginning a weight loss program if you don’t take it seriously enough to cut out the things you know you shouldn’t be eating. If you get hungry, eat something healthy. If you get sugar cravings, eat chocolate with a high cacao content, preferably 85 percent or above.

After you’ve taken this first step to prove to yourself that you’re serious, it’s time to really get your diet in order. Check out the post How to Lose Weight and Keep it Off for a detailed explanation of how you should be eating, and why it’s not what you think. Basically you want to eat plenty of healthy meats, vegetables, nuts, and some dairy, starches and fruits.

Losing weight without exercising doesn’t have to be particularly hard as long as you’re willing to eat the right things. You may experience cravings for certain foods, but contrary to popular belief, you don’t need to starve yourself to lose weight without exercise. When you eat healthy, nutrient-dense food, you’ll feel full much more quickly than if you were eating low-quality, nutrient-barren foods. In other words, if you eat well, you’ll naturally eat fewer calories.

Other Ways to Lose Weight Without Exercising

Although diet is by far the most important, and consistently eating the right foods will lead to dramatic weight loss even if that’s all you do, there are still several other measures you can take to increase weight loss. None of these will solve the problem alone – only proper diet can do that – but they’ll certainly speed up the process.

1. Get More Sleep

It sounds ridiculous, but the old phrase “lose weight while you sleep” isn’t so far from the truth. As detailed in T.S. Wiley’s heavily researched book, Lights Out, lack of sleep is a major catalyst of a wide variety of health problems, including overweight and obesity. Sleep has a major influence on appetite, and under-slept people have much more intense cravings for unhealthy foods. Moreover, lack of sleep disrupts the regulation of various hormones in the body, many of which influence weight loss and weight gain.

Many of us have hectic schedules, but do your best to squeeze in an extra hour of sleep. 8 hours is good, 9 is ideal. Most adults get 6 or 7. Whether it’s shaving off an hour of TV or guiltlessly skipping a morning exercise routine, try to find that extra hour of shut eye.

2. Get Cold Exposure

Although we tend to think of them in terms of flabby arms and beer bellies, calories are actually units of heat. To burn a calorie is to use a small unit of heat. Various research studies have demonstrated that we burn far more calories in cold climates than we do in warm ones. Frequently taking cold baths and cold showers will greatly increase the number of calories burned, and have been shown to improve several other markers of health as well (including a decreased stress response when you check your heating bill!).  You can also try swimming in cool water, or simply taking early-morning walks if you live in a chilly climate.

3. Try Intermittent Fasting

Fasting can be dangerous if you have any health conditions including, but not limited to, heart disease, diabetes and atherosclerosis. If you’re generally healthy and just need to lose a few pounds, however, intermittent fasting (in conjunction with proper diet when you’re not fasting) can be one of the most effective ways to lose weight. For one, intermittent fasting gives the psychological benefit of being in control of what you eat and when. This is can be very helpful for those with food cravings, albeit more difficult. Second, intermittent fasting improves insulin sensitivity and other health markers related to weight gain, and often leads to fewer overall calories consumed.

If you do choose to try fasting, it’s important that you only fast for 18-30 hours, and that you eat plenty of healthy, nutrient dense food between fasts to avoid malnutrition. Take a look at the post I linked to earlier, and make sure you’re eating in accordance to the recommendations before you try fasting. If you’re eating junk and you try intermittent fasting, you’re likely to develop nutrient deficiencies. Additionally, don’t fast too often. One 18-30 hour fast each week should be enough, two at most.

The Reality of Losing Weight Without Exercise

In sum, weight loss without exercise is definitely possible. Diet is by far the most important, but various other habits can be implemented to move you towards your weight loss goals more quickly.

This post should should give you strong basis for how to lose weight, and if you follow the recommendations effectively you should be shedding pounds in no time. It’s important to remember, however, that health and weight loss are very complicated subjects and it is impossible to distill all the necessary weight loss information into a single article. Make sure to check out the rest of the site to help you get started with your weight loss goals.

If you open up your web browser and do a search for weight loss, you’ll find over 6 million results, almost all of which will tell you the same thing:

• Eat Less
• Exercise more
• Eat Fruits and Vegetables
• Avoid Saturated Fat
• Get Plenty of Whole Grains.

It’s simple right? Isn’t this what we’ve been told for the last few decades?

But every year we get collectively fatter and sicker. As I write this, over 68 percent of adults in the US are overweight or obese. 34.4 percent have a Body Mass Index (BMI) of over 25, classifying them as overweight, and 33.9 percent have a BMI of over 30, classifying them as obese.

With such astonishingly high numbers of overweight people, it seems as though we’ve begun to accept this as the norm. Perhaps it’s just the way things are.

Just listen to people talk, and you’ll see this is the case.

We’ll I just turned 30 so my metabolism is slowing down

My parents are overweight, so it’s in my genes. There’s nothing I can do

But if you look back 50 or 60 years, overweight was incredibly rare. The women are thin and attractive, the men are youthful and energetic. Virtually no one has beer bellies or prominent love handles.

Yet, 50 years ago, barely anyone exercised and very few people were highly conscious of what they ate.

So What Gives?

Have we just lost our willpower? Have we suddenly become lazy and gluttonous? Or is there something else at play?

While it’s true that some people simply don’t care, if you’re reading this post  you most likely do. You very much WANT TO LOSE WEIGHT. You’ve probably tried eating less, exercising more, and doing everything else that conventional wisdom says will make you lose weight. And when it doesn’t work? You just didn’t try hard enough. You must have miscalculated your calorie intake. You just didn’t have the willpower to stay with it.

Sound familiar?

The truth is, you’ve simply been misled. You simply have poor or incomplete information about how to lose weight, which is no surprise given how much bad information is out there. If you’re looking to make a change and actually lose the weight and keep it off for good, you’ve come to the right place.

How to Lose Weight Fast and Keep it Off

What I’m going to tell you is going to contradict a lot of what you’ve heard about weight loss. I won’t tell you to eat less, exercise more and eat plenty of whole grains like virtually every other website you’ll stumble across. You may be skeptical at first, which is a good thing. Don’t take my word for it. I’ll offer detailed explanations that support what I’m telling you, but in the end the proof will come when you try it. That’s all I ask. Give it a shot, and the results will speak for themselves.

1. Don’t Be Afraid of Meat and Saturated Fat

In the 1950s, a researcher named Ancel Keys conducted a study in which he looked at the dietary habits of around 25 different countries and compared their overall health. Strangely enough, when the study was published it was titled The 7 Countries Study, the results of which suggested that saturated fat consumption was associated with heart disease. It was called The 7 Countries Study because Ancel Keys left out all the countries that didn’t support his hypothesis. Nevertheless, this study was accepted into the dietary literature (although it never would be by today’s standards) and has been the basis for most of our fears regarding saturated fat.

Moreover, when two other multi-million dollar studies, The Nurses Health Study and The Framingham Heart Study attempted to prove the dangers of saturated fat, they found that the participants that were instructed to limit saturated fat and follow the new dietary guidelines, were LESS HEALTHY and had higher rates of mortality.

Saturated fat is not bad for you. Start eating meat regularly, especially grass fed, pasture raise or organic meats (they have far better omega-3 to omega-6 ratios), fish and butter.

2. Eliminate Wheat

This step alone often leads to rapid weight loss.

In his landmark book, Wheat Belly, Dr. William Davis highlights the numerous negative health consequences of wheat. He details how wheat causes weight gain, Celiac Disease, and many other health problems. The primary way in which wheat consumption causes weight gain is through it’s effect on blood sugar (and therefore insulin, the hormone that regulates fat storage). A slice of whole wheat bread raises blood sugar more than a tablespoon of pure sugar. Is it any wonder that eating a bunch of “healthy” whole grains isn’t helping you lose weight? Moreover, evidence suggests that simply removing wheat from your diet typically leads to eating around 400 fewer calories each day without conscious effort. This is likely due to the addictive properties of wheat and sugar.

It’s likely a stretch for most people to believe that bread and flour aren’t particularly good for you. After all, haven’t we been eating bread like this for centuries? Not exactly. Over the past 50 years, wheat has been highly genetically modified. To say that today’s wheat is hardly related to the wheat of the past would be an understatement. Wheat is no longer a food, but a man-made product; a product that has never been tested on humans before being released to the public.

Stop eating wheat and preferably other gluten grains as well. However, avoid “gluten free” foods, as most of them are low-quality, sugar-packed substitutes.

3.  Eat plenty of vegetables, some fruit

Contrary to popular belief, fruit and vegetables don’t fall in the same category. They aren’t particularly similar. The main difference is in how they are digested by your body. Vegetables are mostly fiber and are broken down by your stomach bacteria and converted to healthy fats that your body can use. Fruits, on the other hand, are high in fructose, which is processed by your liver. While eating some fruit is good, high fruit intake puts stress on the liver and greatly increases blood sugar, therefore increasing insulin response and fat storage.

Eat lots of vegetables, including leafy greens, carrots, onions, asparagus, and so on. Eat some fruit, preferably high citrus fruits like kiwis and grapefruit, rather than high fructose fruit like watermelon.

4. Limit sugar and eliminate vegetable oils

Like fructose and wheat, sugar raises insulin levels, leading to increased insulin resistance and increased fat storage. You don’t need to reduce your sugar intake to 0; it’s good to get some from fruits or starches like potatoes and yams, but most people are getting much more than they need.

Vegetable oils should be eliminated completely in favor of olive oil, coconut oil and butter. Excess intake of polyunsaturated fatty acids (PUFAs), which are found in high quantities in vegetable oils, leads to inflammation, weight gain and other health problems.

Get sugar only in small amounts from starches like potatoes and yams, and some fruit, and avoid vegetable oils in favor of olive oil, butter and coconut oil.

5. Eat nuts and some dairy

Nuts are the ideal snack food. They’re very filling and healthy, and should curb any cravings you have while adjusting to the new way of eating. Dairy products such as milk, yogurt, butter and cheese are great too – just stay away from overly processed dairy products, and don’t buy reduced-fat products (remember saturated fat isn’t bad for you! Even vegetables convert to fat). Eating fat doesn’t make you fat, as demonstrated by the healthy and robust members of the Maasi and Inuit tribes, who eat extremely high fat diets.

Snack on nuts, drink milk, eat cheese and non-processed yogurt, and cook with butter. 

That should be plenty to get you started. If you simply follow those steps, you’ll lose weight. It’s certainly not the whole picture though, so check out the rest of the site for more information.