So there are many things we can do nutritionally to burn fat. Of course you know that a good amount of cardiovascular and resistance training are also needed. However, speaking nutrition only below are my Top Nutritional Strategies For Maximum Fat Loss…
1) Increase meal frequency in order to stabilize blood sugar levels and thus minimize insulin secretion (the fat storing hormone). Eat small servings of food every 3 ½ to 4 hours instead of 1-2 larger meals during the day if you want to lose weight.
2) Increase fiber in your diet to reduce sugar cravings, improve digestion and provide a sense of fullness at meals.
3) Increase fruits and vegetables which contain phytonutrients and antioxidants that are essential for protecting and maintaining thousands of functions at a cellular level including fat burning.
4) Avoid the whites including white pasta, white bread, white potatoes, white rice, cakes, cookies and basically any food that is lacking color.
5) Increase the colors by eating more fruits and vegetables with a wide variety of colors. The more color in your diet the better.
6) Avoid foods which contain “enriched, high fructose corn syrup or hydrogenated” in their ingredient lists. These three words are a main culprit with today’s obesity epidemic. Stay away from foods that contain these ingredients as much as you can.
7) Avoid fried foods by choosing baked, grilled, broiled, seared, sautéed or other more healthy options. This is an absolute must if you’re serious about losing weight.
8) Use flax seed oil to increase the amount of healthy omega 3 fats in your diet. Taking just 1 tbsp per day can add 14g of healthy fat to your diet. When combined with protein and high fiber carbohydrates you’ll feel fuller longer, reduce sugar cravings and raise your metabolism for increased fat burning.
9) Minimize dairy products for best results. Yes they’re high in calcium but so are leafy green vegetables which will help you lean out much better. Bottom line is milk is for growth, that’s why we drink it as babies. Choose skim milk for your cereal or look at alternatives such as soy milk.
10) Increase water intake while minimizing or eliminating sodas, sweet tea, Gatorade, fruit juices and alcoholic beverages. Multiply your weight by .55 to determine the desired number of ounces of water per day to drink.
11) Keep a food journal to track your habits and discover what improvements can be made with your diet. People who journal their diet habits in the beginning are several times more successful than those who do not. Success leaves clues.
1) Increase meal frequency in order to stabilize blood sugar levels and thus minimize insulin secretion (the fat storing hormone). Eat small servings of food every 3 ½ to 4 hours instead of 1-2 larger meals during the day if you want to lose weight.
2) Increase fiber in your diet to reduce sugar cravings, improve digestion and provide a sense of fullness at meals.
3) Increase fruits and vegetables which contain phytonutrients and antioxidants that are essential for protecting and maintaining thousands of functions at a cellular level including fat burning.
4) Avoid the whites including white pasta, white bread, white potatoes, white rice, cakes, cookies and basically any food that is lacking color.
5) Increase the colors by eating more fruits and vegetables with a wide variety of colors. The more color in your diet the better.
6) Avoid foods which contain “enriched, high fructose corn syrup or hydrogenated” in their ingredient lists. These three words are a main culprit with today’s obesity epidemic. Stay away from foods that contain these ingredients as much as you can.
7) Avoid fried foods by choosing baked, grilled, broiled, seared, sautéed or other more healthy options. This is an absolute must if you’re serious about losing weight.
8) Use flax seed oil to increase the amount of healthy omega 3 fats in your diet. Taking just 1 tbsp per day can add 14g of healthy fat to your diet. When combined with protein and high fiber carbohydrates you’ll feel fuller longer, reduce sugar cravings and raise your metabolism for increased fat burning.
9) Minimize dairy products for best results. Yes they’re high in calcium but so are leafy green vegetables which will help you lean out much better. Bottom line is milk is for growth, that’s why we drink it as babies. Choose skim milk for your cereal or look at alternatives such as soy milk.
10) Increase water intake while minimizing or eliminating sodas, sweet tea, Gatorade, fruit juices and alcoholic beverages. Multiply your weight by .55 to determine the desired number of ounces of water per day to drink.
11) Keep a food journal to track your habits and discover what improvements can be made with your diet. People who journal their diet habits in the beginning are several times more successful than those who do not. Success leaves clues.
Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.
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