Tony Hsieh speaks at the closing plenary session of the Clinton Global Initiative America at the Sheridan Downtown Denve

If you don’t exercise, start. Exercise is the number one way to boost your metabolism and promote fat-burning. To continue the analogy, when you use your muscles during exercise, insulin doesn’t have to knock as loud for muscle cells to let it in. Exercise doesn’t have to be complicated. See #2. Also, add some components of resistance training a few days a week.

Also, by definition, you are training your body to be metabolically inflexible. When you give up carbs for a period, your body becomes less efficient at using them whenever you add them back. We evolved to eat both fat and carbs for fuel, so why not train your body to do both?

But if you ask me, all of us need to get as much of that as we can, as fast as we can. We were put here to love. As much of life, in all its forms, as we can hold, in the achingly brief time we have. That is what “we’re social beings” means in the most essential, simplest form.

But if you ask me, all of us need to get as much of that as we can, as fast as we can. We were put here to love. As much of life, in all its forms, as we can hold, in the achingly brief time we have. That is what “we’re social beings” means in the most essential, simplest form.

Continue to eat carbs (or add them back) for your high-intensity exercise. You’ll feel and perform better with healthy carbs on board. You can also consider eating most carbs before and after your workout, as this is when your body is most primed to use them. Have a sweet tooth? Eat your candy before your workout.

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There is also truth to the claim that your body will burn more fat by eating mostly fat and protein. The keto diet is about 70–75% fat. The problem is few people stick to it long-term. It turns out giving up carbs forever is hard.

I don’t recommend high-intensity work on an empty stomach. You may get away with a few times, but mostly you’ll feel like dog poo — no energy, and you can’t push as hard. I also don’t recommend lifting weights fasted. Protein before a workout will increase muscle protein synthesis — the process by which our bodies repair muscle tissue torn by exercise. This is how our muscles grow.

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be. I want chemistry to come before the financial for me. That’s the difference. Whereas the other way around, it’s, Give me money, and then I’ll spend time with you. When there’s no feeling behind it, no desire to be with someone because you have a semblance of attraction, you’re just providing a service. I could just hire a hooker for an hour, it’s the same thing. And it’s not just about sex; if the only reason she’s spending time with me is because she’s getting paid, then it doesn’t matter if we’re having sex or not, that’s not something I would undertake.

Even for moderate to advanced athletes, training at low to moderate intensity can help push the crossover point further to the right — meaning you’re able to burn fat longer before your body switches energy sources. If you’re not sure what low intensity means, keep your heart rate around 50–70% of your max heart rate. Your max heart rate is generally around 220, minus your age.

Slowly extend the amount of time you can go between meals. There are many ways to try intermittent fasting. I prefer to stop eating at around 7 p.m. and eat breakfast at around 10 a.m. I also do a 22–24 hour fast once per week. Work up to it, or it will be crazy difficult in the beginning.

I’ve seen clients lose up to eight pounds in a week. That’s motivating! Forget that giving up carbs (keto diets require 15–30g of net carbs per day) long-term is incredibly hard and that it rules out healthy foods like fruits, whole grains, and starchy vegetables.

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Why so popular? Because most people lose weight — and fast. Each gram of glycogen — the stored form of carbohydrates in the muscles and liver — is accompanied by three to four grams of water. Drive your muscle glycogen super low without replacing it, and you’ll drop water weight.

That’s it. If you’ve tried many different ways to lose body fat and none have worked, give these tips a shot. It won’t hurt, and you may find yourself dropping that stubborn body fat after all!