Top Nutritional Strategies For Maximum Fat Loss

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.

Chad Cannon is the owner of Shaping Concepts fitness studio in Bluffton, SC.

No more sabotaging! Eat to Lose Weight!

Why do people work so hard with their exercise, then totally blow it with their nutrition?

Here's a quick FACT for you:

Proper nutrition is just as important as the exercises when it comes to losing weight! In fact it's even more important than the exercise is.

You can workout all day, everyday, but the fact is if you're not eating correctly, results just won't happen!

So again I ask, why is it that people work so hard in their workouts, then totally blow it with eating like crap? Yet, most people know it to be true that eating is just as important, and the bad eating continues over and over. It's almost like sabotage! I hear from people, as I'm sure you have also "I workout so I can eat bad". No people! It doesn't work that way. Yes, you can cheat hear and there, but if you are wanting to lose 5 pounds, 10 pounds, 50 pounds, or even 100 plus pounds, you should be eating to make your workout better, to increase your metabolism. Not eating badly because you worked out. Like you feel you deserved something bad, because you did something amazing. No! All you are doing in that scenario is ruining what you just accomplished.

Eat to lose weight. That's the name of the game when it comes to weight loss.

Imagine what a workout could feel like if you ate really well for one week. Don't you think your energy level might be a little higher? Your stamina would last longer. You would have better strength. Your blood sugar would be in range. Your metabolism is faster. The list goes on and on. And with all this combined, you get a better workout, making you burn more calories, thus losing more fat!

No imagine if you did this for two weeks. What about one month? Is that so impossible?

No, it's not impossible! You CAN do it! I know you can. You know you can. You just need to make up your mind and do it. No more sabotaging!

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC.

Views On The New Kentucky Grilled Chicken

This has been all over the news. Kentucky Fried Chicken is trying something new…Kentucky GRILLED Chicken. Dietician Jayson Hunter and Trainer Holly Rigsby wrote a small piece for you on their views on the new Kentucky Grilled Chicken...

This is taken right from a press release off their website:

Jayson Hunter, RD, CSCS

“The introduction of Kentucky Grilled Chicken is a defining moment in our brand’s storied history,” said KFC President Roger Eaton. “KGC is the latest menu innovation that showcases our commitment to meeting our customers’ ever-changing needs while staying true to the standards of high quality and great taste pioneered by Colonel Sanders. This product will transform the industry.”

Well, at least they’re trying.

Or is it too late? Are they just doing this so they don’t get sued some day for their role in the obesity epidemic?

What do YOU think about the new “KGC”?



Holly Rigsby - Gotta love it!

Fast Food is Fast Food - whether it is grilled, comes in a “fit and active” happy meal or paired with a side of apple fries.

We need to stop looking for reasons to eat fast food - period.

“KFC says the grilled chicken has significantly fewer calories and fat, plus much less sodium, than its Original Recipe fried chicken…”Well no duh!

If you do not fry something it is going to be less….but how much less? When you take out the Fat you have to make it taste just as good another way…hmm, increased sodium?

Meals come with 2 pieces -a breast and a wing for ex - you are looking at 260 calories and 8 grams of fat - 600 mg of sodium……..not horrible right?

Maybe, but you order GRILLED KGC and are still eating up the biscuits, butter, mashed potatoes and cole slaw.

Where is the difference again???

The healthy options that are provided are a great way to save face, but the reality of it is that 1. this option is not that much better for you and 2. the majority of KFC’s sales comes from FRIED chicken anyway.
I remember when they were advertising “zero grams of trans fat” - and seeing commercials of families digging in to a big bucket of fried chicken - hello? just because you remove one “bad” ingredient does not mean that all of a sudden this is good for you.

Wasn’t their a similar trend with McD’s …adding healthier options? Sure they have salads and grilled chicken- but what else is being ordered with the salads (not to mention the ridiculous calories from salad dressing)…FRIES …and moms cannot deny this…I DO even do this once in a while.

And how many trips does it take to a place like this before you go back to ordering what you have always ordered?

If you MUST eat out, sure grilled is better over fried - however, let’s use common sense on this one and see the big picture effect that this will have on your fat loss efforts as well as your health.

Chad Cannon is a certified personal trainer, fat loss expert, speaker, author, and founder of Shaping Concepts Fitness Training Studios. Learn more about how you can receive a FREE no obligations trial of his Shaping Concepts of Bluffton Fitness Programs and Boot Camps.