Did you know that 70% of winning the battle against stubborn body fat is directly attributed to what you eat, how much, and when? And only 30% is related to exercise, wheather you strength train in Gym or do cardio?
There’s a lot of confusion created by the media and big food corporations about proper nutrition and how to lose weight. Sadly, that confusion is created by design to keep YOU buying their products. You’ve been told to eat low-fat, no fat, low-carb, soy, whole wheat, and the list goes on and on…and it’s all WRONG! Those products will actually do more harm than good both for your health and fat loss.
With all the mis-information that you’re bombarded with every day, it’s nearly impossible for the average consumer to know what’s truly healthy and will help you lose weight. As a dietitian, I’ve made it my mission to shine the light on deceptive weight loss tactics and reveal the truth about how to finally lose stubborn body fat.
What are the 4 easy steps to loose weight?
There are 4 very simple, but specific steps, that when followed will accelerate your fat loss results. Over the last 5 years, I’ve helped hundreds of people lose kgs, and achieve the body of their dreams by following these 4 simple steps. I have listed down below the 4 steps you must take if you want to have lasting health, more energy and rapid fat loss results. Let’s dive right in…
1. Eat Protein at Every Meal
The amount of QUALITY protein in your diet is the single MOST important factor that influences your metabolic rate, which favorably influences weight loss. Quality protein helps you sustain muscle during weight loss, improves immunity, antioxidant function, and slows down blood sugar absorption. It also builds HDL (good) Cholesterol, and enhances insulin and leptin function – all of which contribute toward optimal fat loss.
Protein is made up of various amino acids. In terms of weight loss, scientists are finding that the most important amino acids are the branch chain amino acids, especially leucine. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss. The highest sources of leucine containing foods are eggs and red meat. Other sources include plain greek yogurt, pork, fish, chicken, legumes, nuts, and seeds.
Did you know that eating two eggs for breakfast has been shown to boost weight loss by 65 percent, compared to the same amount of calories from carbohydrates? Leucine (found in eggs) has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that eating protein in every meal promotes fat loss.
Following are some ideal protein sources for optimal fat loss:
- Chicken
- Eggs
- Plain greek yogurt
- Kefir
- Raw unsalted nuts and seeds
- Quinoa
- Chia
2. Eat Fat Every Day
Just because it’s called “FAT”, doesn’t mean it will make you FAT! In fact, not getting enough of the right kind of fats will make your body hold on to more fat and create a hormone imbalance.
Caution: when something is labeled “fat-free”, “diet”, or “low-fat”, the fat is often times replaced with sugar, which increases toxicity levels in your blood. Good fats such as raw nuts, avocados, and olive oil are high in HDL (high density lipoproteins). These foods help regulate your hormones and reduce bad cholesterol in your body, which decreases your body fat
Balancing your hormones in your body is the quickest way to creating a slimmer, healthier and more energized body! So avoid the “fat-free”, “diet”, and “low-fat” products for healthy fats and watch your belly fat melt away.
3. Eat The Right Carbs
Carbs are essential for energy and health, but when the wrong carbs are consumed (what most people eat every day) they have a TOXIC effect in our bodies and lead to weight gain. This includes so-called “healthy” carbs such as pasta and white rice.
As a general rule of thumb, AVOID these carbs: Candy, soft drinks, energy drinks, cakes and cookies, potato chips, pizza, french fries
Eating the right amount and type of carbs each day for energy is the key. Here’s a short list of preferred carbs you should consume each day:
- Amaranth
- Quinoa
- Lentils (beans)
- Pumpkin
4. Eat More Each Day
Yes, I said eat MORE. In fact, your body will burn fat most efficiently if you eat 5-6 times a day. There’s a big misconception that if you starve yourself and skip meals & snacks that you’ll lose weight. The fact is your metabolism, which determines how much fat you’ll burn, simply doesn’t work that way.
5. Duration of exercise is the key to your weight loss! So how much of exercise do I need to engage into in order to loose weight?
It has been found that 30 Minutes of daily exercise is enough to shed pounds. Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day. Strength training exercises can be done every alternate day for around 30 minutes and the remaining other days can be utilised for 30 minutes of cardio exercises inorder to loose weight. Post workout a healthy snack is a must for weight loss. Keep in mind these points if you want to loose weigh the right way which involves fat loss and not muscle loss or water loss.
Why do you need to eat 5-6 times daily?
Let me explain. Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, exercising, etc., your body is constantly burning calories. The higher, or more efficient your metabolism, the MORE calories your body will burn. What makes your metabolism most efficient is feeding it consistently.
Imagine your metabolism is like a small burning fire in your stomach. Food acts like logs on a fire and keeps the fire (metabolism) burning. When we eat too little (not enough logs on the fire), the fire goes out and our metabolism slows down. This causes the body to store energy so your body doesn’t burn extra calories, which ultimately turns into fat. This is the survival mechanism your body adopts to in case you provide less calories to your body. By eating 5-6 meals per day, you’ll keep the metabolism fire burning consistently so the body burns up extra calories.
Conclusion -Best is to find a long term solution and work with a specialized Dietitian at NutriSlim Diet Clinic, Goa- INDIA, who can help understand the relevant changes that you need to make in order to get your body frame of correct health and weight. If you want a healthy personalized diet for weight loss then please be free to enroll with us at NutriSlim Diet Clinic!
