Did you know that 80% of winning the battle against stubborn body fat is directly attributed to what you eat, how much, and when? And only 20% is related to exercise?
If you’re like most people, you’ve probably been led to believe that starving yourself and slogging it out in the gym for hours at a time is the most effective way to lose weight.
Unfortunately, that’s just a strategy for getting frustrated, burned out, and watching your weight yo-yo for the rest of your life.
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 certified nutritionist, fitness professional, and author, 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.
There are 4 very simple, but specific steps, that when followed will accelerate your fat loss results. Over the last 13 years, I’ve helped thousands of people lose dozens, even hundreds of pounds, and achieve the body of their dreams by following these 4 simple steps.
I have broken 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 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 ditch the “fat-free”, “diet”, and “low-fat” products for healthy fats and watch your belly fat melt away.
2. 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, like a bagel? 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:
- Grass fed red meat such as beef, bison, and buffalo
- Plain greek yogurt
- Raw unsalted nuts and seeds
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 whole wheat breads, pasta and white rice.
As a general rule of thumb, AVOID these carbs:
Candy, soft drinks, energy drinks, White and whole wheat flour, cakes and cookies, crackers, rice cakes, 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:
- Lentils (beans)
4. Eat More Each Day
Yep, 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.
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. By eating 5-6 meals per day, you’ll keep the metabolism fire burning consistently so the body burns up extra calories.
Yours in health,
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