Weight Loss Made Simple
Here’s the “quick and dirty” regarding weight loss:
Weight loss is 80 percent diet and 20 percent activity. Focus on what you put into your body and less on how to burn ALL the calories you eat.
Weight loss is about BLOOD SUGAR REGULATION! If blood sugar levels fluctuate wildly, losing weight can be impossible. Avoid sugars and foods that cause rapid increase in blood sugar.
Eat REAL food. In order to burn fat, we must consume foods that we can use for energy. Eat real, nutrient-dense food.
Eat healthy fats. You must consume fat to burn fat. Starving your body of fat and consuming fat-free or low-fat foods will lead to WEIGHT GAIN.
Now, for a bit more detail:
Eat protein with each meal. This regulates blood sugar.
Occasionally, skip breakfast, known as intermittent fasting.
Eat three meals per day.
Drink half your body weight in ounces of water each day. (Example, 150lb/2=75 ounces/day).
Avoid all sugary drinks (soda, juice, etc.).
Eat 5-7 servings of vegetables/day (mostly non-starchy veggies).
Eat 1-2 servings of fruit/day.
Eat 3-4 servings of healthy fat/day.
Eat REAL FOOD. Avoid food in a box, can, or bag. Processed foods will be stored as fat and lead to weight gain.
Avoid ALL sugar (especially processed sugar). Limit fruit to 1-2 servings/day.
So, what should you eat and when should you eat it? Here’s a few tips:
Eat protein and healthy fat for breakfast.
Eat protein, a healthy fat, and a serving of healthy carbs for lunch.
Eat protein, a healthy fat, and 1-2 servings of a healthy carbs for dinner.
Eat protein and a healthy fat with every meal, period.
Avoid carbohydrates in the morning.
Eat dinner roughly four hours before bedtime.
Drink a lot of water between meals, NOT with meals.
Okay, so what’s good and bad?
Nut and seeds
Organic Butter (full-fat)
Bad fats (avoid any food that says “low-fat” or “no-fat”):
Seed oils (sesame, walnut, peanut, safflower, sunflower)
Trans fats (from fried foods)
Starchy vegetables (sweet potatoes, beets, carrots, root vegetables)
Whey- or vegetable-based protein powder (without added sugar of artificial ingredients)
Protein powder with artificial ingredients
Veggies, unlimited (eat an unlimited amount of these):
Veggies, limited (3-5 times/week, due to carbohydrate content):
Veggies to AVOID:
Limit fruits to 1-2 servings per day, due to sugar content. Here’s my fruit “rankings”:
Best fruit choices:
Decent fruit choices:
Fruit to avoid:
Okay, so we’ve discussed the 80 percent (food). Let's take a look at exercise (20 percent of weight loss:
High Intensity Interval Training (HIIT) is best for burning calories quickly.
Strength training is best for speeding up metabolic rate.
More weight loss tips:
Go to bed by 10 pm, every night. This habit optimizes the hormones that regulate metabolism.
Practice intermittent fasting. Fasting helps reverse insulin resistance, which is the root cause of weight loss resistance. Insulin resistance also contributes to the inability to lose stubborn belly fat.
Don’t overlook proper hydration; it is vital for weight loss.
Remember that fiber is essential for weight loss (consuming chia or flax seeds for additional fiber is very beneficial).
Lower stress (physical, chemical, and emotional).
Don’t forget: you must EAT FAT to BURN FAT.
Remember: weight loss is a lifestyle, not a temporary fix/diet. If you don’t like how you feel, and can’t maintain what you’re doing, change it so you can succeed!