Losing weight can be a daunting and frustrating process. You can spend hours and hours on a tread mill or stationary bike and still not see the results you want.
If losing weight is the primary goal of your exercise regimen, then you need to focus on your diet.
And when I say diet, I DON'T mean cutting calories.
Cutting calories for the sake of cutting calories is counterproductive to weight loss. If you do not eat the proper diet when cutting calories, you will lose muscle mass, which lowers your resting metabolic rate. Your body will then burn fewer calories at rest, causing you to have to do more and more cardio or additional exercise to maintain or lose weight.
A high protein, low carbohydrate diet is a great for weight loss. High protein meals are more filling and will help you preserve your lean muscle mass.
But don't stop with a high protein, low carb diet. Take note of these simple fat loss tips below to help you reach your weight loss goals.
1. Eat a high quality protein with each meal, especially breakfast to maximize weight loss.
High quality proteins are grass-fed beef, poultry, pork, wild game (bison and elk)and eggs.
Eating meals high in protein will help you manage your blood sugar and insulin levels, as well as preserve lean muscle mass.
Starting your day with a high protein meal, especially combined with nuts, will help you avoid those mid morning cravings and maintain your focus.
2. Eat foods high in indigestible fiber.
High fiber foods will fill you up faster and will help limit the calories that are absorbed by the body. Calories that are absorbed by the body eventually turn into fat, hindering your weight loss efforts.
The high fiber foods need to be from natural sources and not processed foods. Naturally high fiber foods include fruits and vegetables. Processed fiber does not have the same affect on digestion nor do they have the same filling effect.
3. Drink Green Tea
Green tea has caffeine and is rich in catechin antioxidants. This caffeine/catechin combination promotes fat loss by decreasing fat absorption and suppressing your appetite.
4. Eat foods rich in Omega-3 fatty acids for more effective weight loss.
You can find naturally occurring omega-3 fats in fish or grass fed beef. Cows fed a traditional grain fed diet do not have the same amount of omega-3 fats or CLA (conjugated linoleic acid). When drinking milk, opt for whole milk from pasture raised cows to optimize your omega-3 and CLA ingestion.
Omega-3 fats raise your body temperature which in turn helps your body burn more calories.
5. Eat a diet high in monosaturated fats.
Monosaturated fats are found in foods like avocados and olives (also olive oil). These monosaturated fats are filled with nutrients that promote metabolic health and raise your calorie expenditure.
Monosaturated fats work similarly to omega-3 fats.
6. Eat probiotic foods.
The health and number of the bacteria found in your gut actually determine how many calories that your body absorbs. As mentioned earlier, these calories that are absorbed can then turn into stored fat.
Good probiotic foods are pickled foods, yogurt, kefir and kim-chi.
7. Get your carbs from plants, not grains.
Get the majority of your carbs from vegetables, especially green leafy vegetables. They will fill you up but are not calorically dense keeping your calorie total lower and helping you lose more weight. Research has shown that if you start your meal with a vegetable or salad, you will eat fewer overall calories at that meal.
The higher antioxidants found in vegetables have a number of health benefits like cardiovascular health, lower incidence of stroke and better brain health. That's a great list of benefits to go along with their weight loss qualities!
Follow these simple nutrition tips and you will be well on your way to increased energy levels, increased mental focus and washboard abs!
If losing weight is the primary goal of your exercise regimen, then you need to focus on your diet.
And when I say diet, I DON'T mean cutting calories.
Cutting calories for the sake of cutting calories is counterproductive to weight loss. If you do not eat the proper diet when cutting calories, you will lose muscle mass, which lowers your resting metabolic rate. Your body will then burn fewer calories at rest, causing you to have to do more and more cardio or additional exercise to maintain or lose weight.
A high protein, low carbohydrate diet is a great for weight loss. High protein meals are more filling and will help you preserve your lean muscle mass.
But don't stop with a high protein, low carb diet. Take note of these simple fat loss tips below to help you reach your weight loss goals.
1. Eat a high quality protein with each meal, especially breakfast to maximize weight loss.
High quality proteins are grass-fed beef, poultry, pork, wild game (bison and elk)and eggs.
Eating meals high in protein will help you manage your blood sugar and insulin levels, as well as preserve lean muscle mass.
Starting your day with a high protein meal, especially combined with nuts, will help you avoid those mid morning cravings and maintain your focus.
2. Eat foods high in indigestible fiber.
High fiber foods will fill you up faster and will help limit the calories that are absorbed by the body. Calories that are absorbed by the body eventually turn into fat, hindering your weight loss efforts.
The high fiber foods need to be from natural sources and not processed foods. Naturally high fiber foods include fruits and vegetables. Processed fiber does not have the same affect on digestion nor do they have the same filling effect.
3. Drink Green Tea
Green tea has caffeine and is rich in catechin antioxidants. This caffeine/catechin combination promotes fat loss by decreasing fat absorption and suppressing your appetite.
4. Eat foods rich in Omega-3 fatty acids for more effective weight loss.
You can find naturally occurring omega-3 fats in fish or grass fed beef. Cows fed a traditional grain fed diet do not have the same amount of omega-3 fats or CLA (conjugated linoleic acid). When drinking milk, opt for whole milk from pasture raised cows to optimize your omega-3 and CLA ingestion.
Omega-3 fats raise your body temperature which in turn helps your body burn more calories.
5. Eat a diet high in monosaturated fats.
Monosaturated fats are found in foods like avocados and olives (also olive oil). These monosaturated fats are filled with nutrients that promote metabolic health and raise your calorie expenditure.
Monosaturated fats work similarly to omega-3 fats.
6. Eat probiotic foods.
The health and number of the bacteria found in your gut actually determine how many calories that your body absorbs. As mentioned earlier, these calories that are absorbed can then turn into stored fat.
Good probiotic foods are pickled foods, yogurt, kefir and kim-chi.
7. Get your carbs from plants, not grains.
Get the majority of your carbs from vegetables, especially green leafy vegetables. They will fill you up but are not calorically dense keeping your calorie total lower and helping you lose more weight. Research has shown that if you start your meal with a vegetable or salad, you will eat fewer overall calories at that meal.
The higher antioxidants found in vegetables have a number of health benefits like cardiovascular health, lower incidence of stroke and better brain health. That's a great list of benefits to go along with their weight loss qualities!
Follow these simple nutrition tips and you will be well on your way to increased energy levels, increased mental focus and washboard abs!
