Want to start burning some serious body fat?
Then you need to start getting serious with your nutrition.
That means actually doing it rather than talking about it.
We can all talk the talk with our friends and family but when it comes to down to business are we actually walking the walk as well.
I guarantee now if you actually follow the advice in this article and see it through for at least 30 days (combined with a good exercise program) you will see significant results if your trying to lose weight.
These are simple tips some of which you may have heard about before don’t underestimate how effective they are.
Tip 1 – If it isn’t in your house you can’t eat it.
It amazes me how people moan about struggling to eat healthy yet they have brought the food into their house. If you keep eating crappy food just don’t buy it. Also don’t justify buying junk just because you have kids. You know as well as I do that when you pick up the family sized bag of chips or the 2 for 1 biscuit offer you will eating as much of it as the kids do. We have all done it. If you want to lose weight you can’t have the fun food in the house simple.
Tip 2 – Have a small snack before any time you have to dine out.
If you are trying to lose weight I would advise declining from eating out as much as possible. If you do have to go out then try to eat a small, preferably protein snack to the take the edge of your hunger. I know it feels wrong when you are just about to go and eat but it will stop you going overboard and making choices that are driven by your stomach and not your head.
Tip 3 – Go easy on the condiments, dressings etc.
I love condiments and dressings but over the years I have learned which are ok and which are a big no-no for fat loss. If you get your condiment choice wrong it can ruin your healthy meal choice although no doubt it will taste better for it.
Tip 4 – Don’t allow yourself to get super hungry
If you set and stick with regular meal times this should not be a problem. However, when you don’t have this in place and allow yourself to get really hungry you increase likelihood you will make the wrong food choices and lose control resulting a good old binge. If you are doing this on a regular basis it will slow down, stop or even reverse any progress you have made in your efforts to lose weight.
Tip 5 – Have healthy snacks to hand at all times.
Work, family kids, life in general is going to upset your schedule from time to time so be prepared and have some healthy snacks available. Some good examples to choose are homemade protein bars, raw/organic nuts, beef jerky, leftover meat cuts or low glycemic fruit.
Tip 6 – Try to ensure you eat a good variety of foods, EVERY day
Every meal should include whole, natural nutrient foods from a variety of sources. The more different type of foods you can fit on the better. Not only will this benefit your health and energy, it will reduce any potential for cravings that may appear if you body feels it needs certain nutrients. If you struggle to eat a varied diet (especially fruits and vegetables) and want to cover all your nutritional bases then a good greens supplement can be a great addition to your diet.
Tip 7 – Have a cheat meal
I know you were hoping for this one. Yes you should allow for one cheat meal a week where you pick the foods you are missing the most and go for it. However the key is that it is only one meal and does not turn into a full day or even weekend binge. There are some fat loos benefits to having a cheat meal in terms of boosting certain hormones and increasing muscle glycogen but the main benefit is a mental one. Having a reward meal as I prefer to call it will in my opinion improve your chances of staying focused and keep you on track then if you go completely cold turkey.
Tip 8 – Focus on getting better and more quality sleep
Ok not an actual nutrition tip but one that is very important in helping us lose weight and stick with out diet plan. Lack of good sleep and feeling tired interferes with out hormones and puts us in an emotional state where rational thought is sent packing. We have all succumbed at some point to a quick hit of sugar or carbs when feeling tired and could do nothing about it.
Getting good quality sleep on a regular basis will not only keep you healthy but put your body in a balanced state where it can function at a much more effective level. Simply put if you better sleep you will experience quicker fat loss results,more energy and more mental focus to achieve your goals. Time to turn off the TV and get to bed early.
Tip 9 – Don’t Stress Too Much
Let’s face it you will mess up every now and then. Very rarely can anybody stay completely focused and nail their diet down with no mistakes. The trick is too accept the small defeat, pick yourself up and then get immediately back on track. If you win far more battles than you lose you will eventually get the results you want it just takes longer than you expect.
These are all great tips that if you use them together can all add up create a good foundation for helping you see consistent progress but one more important element is meal planning properly when you are trying to lose weight.
What a good fat burning meal should look like
This is the ingredient formula you want to think of when planning your meals
2- Healthy Fats
3-Non Starchy Vegetables.
Proteins – Start with your protein choice first when putting together any meal. Ideal choices of animal proteins are grass fed meat, wild fish, free range poultry and organic eggs. If these are not available to you then just get the best quality sources possible. In terms of protein amounts there are differing opinions as to how much you need but I would aim for minimum of 0.6 grammes per pound of body weight. If you are active and regularly doing resistance training I would increase this is to around 0.8 or maybe even 1.0g per pound.
Whatever level you decide distribute the total across all your meals and snacks for the day. To ensure you fit your quota in I would recommend eating 3 main meal and 1 or 2 snacks daily.
If you struggle to eat this much protein then think about using a high quality protein supplement like this one.
Healthy Fats- Once you have decided on your protein source next it is time to think about where your healthy fats are going to come from. Some of these may come from your protein sources like grass fed beef, game meats,salmon or sardines. The other main source is the cooking oil or dressing you use on your meals such as coconut, avocado and olive oil.
If you were to just this type of protein and cook with these oils that would be enough healthy fats everyday but the fact is most of our meals don’t look like that. Therefore to ensure we have a healthy balance of omega 3 fats to omega 6 fats consider supplementing with a good quality fish oil at every meal.
Vegetables – Finally pack out your plate with lots of lovely fresh green vegetables. As they nutrient dense with very few calories you can eat as much as you want until you are full up. Here are some recommendations.
Baby Bok Choy
If possible try and vary your vegetable choices at each meal and the more types you can try the better.
In terms of fruit limit yourself to no more than 2 servings per day and as for other carbs such as sweet potatoes I would only add these into a meal after an intense workout.
If you are not following a rigorous exercise program then you shouldn’t need that extra energy boost.
For liquids stick to water (at least 2 litres per day), black coffee or normal/herbal teas.
These are all proven tips that will definitely help you lose body fat if that is your goal.
In terms of meal planning if you stick with the formula above for at least 80% of the meals you eat across the week and combine them with an exercise program like this for at least 2 hours per week you should see results.
If can’t exercise for any reason then look to increase that figure to 90% and be very careful with portion control.
Thanks for visiting my site and taking the time to read this article.
If you have any questions or want to discuss anything else please leave a comment below.