SECRETS OF THE WEIGHT LOSS WINNERS
A SURVEY OF MY CLIENTS REVEALS SOME GREAT INSIGHT ON WHAT REALLY WORKS TO GET THE WEIGHT OFF AND KEEP IT OFF PERMANANTLY
Over the past few months I have been talking to my one on one training clients to see what their best strategies were for winning the weight loss game. Of the hundreds of responses I received, there were a few that had a common and universal theme among successful”losers”. I have norrowed down the list to the very best behaviors, tools, mindset and activities that can help you too in your quest for an ideal body.
MIX IT UP
Exercise at home, outdoors, in the gym with a group or with a partner. Vary your routines, keep them fun and interesting and you are more likely to persevere.
DON’T LOOK BACK
If you hit a setback in the pursuit of your goals, adknowledge the mistake and get right back on track. Mostly everyone said it was important to recover quickly from a set back. Keep the mindset “NO MATTER WHAT HAPPENS IN MY LIFE I MAINTAIN MY HEALTHY HABITS AROUND EATING.”
SURROUND YOURSELF WITH LIKE MINDED SUCCESS ORIENTED PEOPLE
Your friends, family and people at work are the biggest influences on your eating habits. Be aware of the power that dining mates have on your choices. Stand your ground and find health focued friends who will support and surround you with positive energy about your goals. Begin to associate with like minded people and your eating habits become easier to maintain.
STOP DIETING
Think of your eating plan as a strategy and a “LIFESTYLE”, not dieting. It has been shown that people who go on restrictive diets lose less weight and gain back substantially more because of the high failure rate. Also the dieters are more likely to deprive themselves ( and then have a binge down the road) and they generally didn’t feel good about themselves especially on the downside of the dieting cycle when their will power and resolve wore thin.
HAVE BREAKFAST
Research and dozens of studies show that eating breakfast – especially one that is high in protein, helps to lessen hunger later in the day, prevent binging at night and maintain a steady level of energy in the afternoon.
EAT MORE FRUITS AND VEGGIES
Several of my 100 pound+ weight loss guys said this was their number one nutritional strategy. They added an abundant amount of fresh fruit and frozen veggies to their meals throughout the day. Produce fills you up on less calories, provides fiber and a multitude of nutrients that boost health, energy and immunity.
COOK AT HOME – EAT OUT LESS
This was the second most common response to the survey. Preparing your food at home assures that you know how many calories and nutrients are in your meals. Restaurant and fast food is a land mine of hidden fats, carbs and processed unhealthy ingredients that need to be avoided at all cost. Most saved the restaurant meals for a splurge day treat.
JOURNAL YOUR DAILY INTAKE OF FOOD
This is the number one tool for successful long term fat loss. It creates awareness around your choices and accountibility to sticking with your goals. It can also help when you hit a plateau and remind you to stay on track.
FOLLOW THE 80/20 RULE
Having good days and bad days is a normal part of the lifestyle. Progress not perfection is the mantra. This means that 80% of the time you are following the rules and eating clean, 10% of the time is for planned splurges, and the other 10% is for the places, people and cicumstances you just can’t control. In real life you do your best in the situation you find yourself in and get back to your ideal when you can.
EXERCISE
Okay this is a no-brainer. Everyone know this one inside and out , but truly doing it on a regular basis is the key to keeping the weight off. The studies all point to one conclusion- Those who exercise when they first start the diet and maintain it will keep the weight off for the rest of their lives. 90% of my successful clients exercise or are active four to six days a week.
LIFT WEIGHTS
Strength training is the key to raising your metabolism and helping your body to automatically burn more fat all day long. Also having more strength increases your enjoyment of everyday activities and keeps your feeling energized and confident
For more info on long term strategies for success, go to the national weight loss registry and see what their members have done to keep the healthy lifestyle going. There are so many ways to realize this in your life. Incorporate at least one of these ideas into your life this week. Practice it and repeat it over the next two weeks and your improvements will dramatically increase.
Healthier Fast Food Options That Promote Faster Fat Loss
Dining out has become a national pasttime and now accounts for about 43% of the food we eat in this country. A large majority of that food comes from fast food restaurants and chain sit down restaurants ( Applebees, TGI Friday etc ) This is one of the reasons we’re all getting heavier and having problems keeping the fat off our bodies. Fast food is notorious for having way too many calories, fat and starch, not to mention a lack of nutrients and fiber.
Although most of you who are reading this are not likely to frequent Burger King , there are times when we’re faced with no other choice . I would like to give you some advice on how to navigate the menus of our most popular eateries. Keep in mind these are more calories and fat than I would normally recommend , but in comparison to the other menu items they are lighter in carbs, fat and sodium.
SUBWAY
Subway has led the way in promoting healthier eating choices with their Jared campaign. He was the guy who lost over a hundred pounds on eating mostly subway sandwiches. I admire this company for taking the initiative to promote sensible calories when their competitors were still super-sizing.
Just order from the under 300 calorie menu and you are good to go. Be careful though- if the sandwich maker asks if you want cheese, mayonnaise or any of the creamy sauces , say no! They are not part of the 300 calorie total- in fact your could easily add an additional 300 calories if you give them the nod. One of my favorites is the Grilled chicken sub- I load it up with lots of tomato and veggies- delicious!
TACO BELL
This southwest chain offers items that can be healthier if you skip the condiments like guacamole, cheese and sour cream. Try two Rancehro soft tacos for only 340 calories and 8 grams of fat.
WENDY’S
One of the best choices here is a cup of chili and a baked potato. Just leave out the sour cream. Also considering the junior or kids sized burgers and meal deals. They are more sensibly portioned and in line with what a regular meal should be.
MC DONALDS
They are currently revamping their healthy happy meals for children , but adults are still limited to a few options. Try the salad with lowfat dressing ( the regular dressing is a high calorie bomb), or the premium grilled sandwich ( hold the mayo) for 350 calories and 10 grams of fat.
BURGER KING
The best option here is the Tendergrill chicken sandwich at 380 calories and 7 grams of fat ( again ask for no mayo).
CHAIN RESTAURANTS
APPLEBEES
Look for the Weight Watchers menu for the healthiest meal options that offer calorie and fat breakdowns as well as conversions to the points system. You can enjoy garlic herb chicken for 370 calories and 6 grams of fat.
TGI FRIDAY
Their newest ‘RIGHT PORTION RIGHT PRICE menu paved the way for smaller portions at lower prices. They also have a “BETTER FOR YOU” menu section with meals that contain no more than 500 calories and 10 grams of fat.
UNO PIZZA
This is my personal favorite although the healthy choices are not as plentiful as the other chains, there are a few worth mentioning. I love the blackened Mahi mahi and the grilled tilapia. You can choose low carb sides like roasted vegetable and steamed broccoli. They also have several salads that are good provided you only use about 1/4 of the dressing provided. Stay away from the deep dish pizza and cheese quesadillas.
OUTBACK STEAKHOUSE
This chain has a reputation for some of the biggest calorie bombs the the restaurant world. Their “Blooming Onion appetizer tops out at around 2600 calories and 135 grams of fat!- It has been rated as the worst in America by Men’s Health magazine. However new to their menu is the “Heart healthy selections”. A visit to the restaurants website will give you suggestions on how to make the chains regular menu items healthier and how to order by asking for garnishes , sauces and dressings be removed before cooking.
THE CHEESECAKE FACTORY
Large portions and oversized desserts are the trademark of this popular chain. Their carrot cake is 1500 calories and 80 grams of fat! But they are coming around to a new menu called the WEIGHT MANAGEMENT SELECTIONS. It features grilled items and entrees with lighter fat and carb contents.
So there are a few ideas you can use next time you are staring down one of those over sized menus at a chain or fast food restaurant. Take your time to peruse and ask the server if you can eliminate sauces, butter and dressings. Go with grilled items and simpler preparations. Don’t be afraid to ask for what you need and by all means enjoy everybite- you should be proud of yourself for ordering smart and keeping your healthy eating goals intact.
Hang in there!
CHANGE YOUR MIND – CHANGE YOUR BODY
HERE ARE TEN SELF DEFEATING BEHAVIORS THAT ARE CERTAIN TO SLOW DOWN YOUR EFFORTS AND MOMENTUM IN YOUR QUEST FOR AN IDEAL BODY. DO YOU RECOGNIZE YOURSELF HERE? IT’S TIME TO CHANGE YOUR MIND AND THE BODY WILL FOLLOW EFFORTLESSLY. GIVE UP THESE WAYS OF THINKING STOP STRUGGLING ONCE AND FOR ALL.
1) Give up the latest fad diet from the hottest guru, miracle supplement( goji berries? acai?), and tv infomercial program. Find ways to eat that match your lifestyle preferences and tastes. Trying to make a strict diet fit into your life is a recipe for failure. DO what works best for you and your body. You will have longer and more lasting results. Turn it around – make the diet work for !
2) Stop seeking a magic solution – Accept that common sense eating- moderate portions, healthy choices and regular exercise and movement are the true workhorses of long term diet success. They aren’t glamorous or slickly packaged and marketed programs but they still work better than anything else out there.
3) Give up eating unconciously – KEEP A FOOD JOURNAL- It’s the #1 tool for helping you to maintain your range of calories so you can burn fat and lose weight .
4) Stop reliving your past failures and unsuccessful efforts at weight loss. The past is over – it’s time to plug into the future and make good choices right now. Now is where all the power is and you always have a choice to move closer to your goals or move further away. Everyting you have done up to this point is a learning experience. Live your life lessons- don’t make the same mistake twice.
5) Stop belittling yourself because your body is not cover model perfect. Be grateful for the gift of life and do what you can with the body you have been given.
6) Give up the diet mentality- Thinking you are on a diet assumes that sometimes in the future you are going to go off the diet and start back with your old ways. Think of your eating as a new program and a lifestyle choice. Start with maintenence in mind and act as if you were maintaining a long term weight loss goal. See the national weight loss control registry for more info on how others maintain their long term weight loss.
7) Stop trying to be perfect- Accept that you will make progress, backslide and then come back again and again,
Don’t go it alone- Get into a support group, hire a trainer or find a buddy.
9) Stop blaming your genetics, lack of time or medical issues- Take responsibility for your life and your time and do whatever it takes to make it happen.
10) Stop thinking of yourself as having a problem. View your efforts at weight loss as a period of self exploration and an exciting journey to find a new you. Don’t think or yourself as a lazy fat person- see yourself at your best and ask who would I be if I woke up tomorrow morning and all my excess weight was gone? What would your day look like? What would you be thinking when you looked in the mirror?
SPEED UP FAT LOSS WITH THESE COMFORT FOOD SUBSTITUTIONS
LEARNING TO EAT THE FOODS YOU LOVE WHILE STILL LOSING FAT
I am a carb lover and don’t want to give them up. I get cranky and irritable when I try to get too strict with carb restrictions. I have found some of my favorite carb foods have easy substitutes that save hundreds of grams of carbs and lots of calories overall.
So DON’T give up your favorite high carb comfort foods just yet – Try these substitutes and enjoy fearless eating again.
MASHED POTATOES
Substitute cauliflower for potatoes
Microwave a 20oz. bag of frozen cauliflower and then mash it up using a hand mixer or an immersion hand held blender.
Add some spray butter substitute ie- “I can’t believe it’s not butter spray” or land of lakes low fat butter quarters and a 1/4 cup of fat free half and half-mix throughly and serve it up hot. For an Irish version called COLCANNON my grandmother would make for St Pat’s, day add a cup of Chopped cabbage ( sauteed or steamed ) and a bunch of finely chopped scallions after you mash the cauliflower. Add salt and pepper to taste
Save about 35 grams of carbs percup and about half the calories.
LASAGNE
Substitute zucchini slices or yellow summer squash slices for lasagne noodles
Slice the squash lengthwise into 1/2 ” slices. Season with Italian herbs and some salt and pepper and bake in a 400 degree oven for 20 to 30 minutes, or just until starting to brown. They should be somewhat firm soft not soggy soft.
Follow the directions for your favorite lasagne recipe – Also to cut additional calories use fat free mozzarella , fat free ricotta or cottage cheese and ground turkey for beef. Follow your favorite recipe making these substitutions and save about 40 grams of carbs per serving.
SANDWICHES
Substitute low carb low calorie bread like 40 calorie a slice pepridge farm, Arnold, weight watchers or Wonder or go bread free by using portobello mushroom caps – briefly sautee or heat in the oven for 3 minutes to soften them up and then add your favorite sandwich fillers turkey and low fat Swiss, Roast beef and low calorie cheddar. Beef up the sandwich with tomatoes, spinach lettuce and pickles or roasted peppers.
Carbs saved -about 30-40 grams
CHEESE FLAVORED CHIPS
Substitute parmesan and low fat string cheese. Cut string cheese into 1/2 inch slices and place on a microwave proof plate that has been sprayed with PAM cooking spray. Place a generous teaspoon of grated parmesan cheese on top of each slice and microwave on high for 1 minute. Allow to sit for a minute then peel off the plate and enjoy.
Carbs saved -about 50 grams
Substitute parmesan and low fat string cheese. Cut string cheese into 1/2 inch slices and place on a microwave proof plate that has been sprayed with PAM cooking spray. Place a generous teaspoon of grated parmesan cheese on top of each slice and microwave on high for 1 minute. Allow to sit for a minute then peel off the plate and enjoy.
Carbs saved -about 50 grams
ENJOY COMFORT FOODS WHILE LOSING UGLY BODY FAT
TASTY SUBSTITUTIONS FOR THOSE CARB HEAVY FAVORITES
Although we hate to admit it most of us still have a warm place in our hearts for the comfort foods we grew up with. Even if you’ve adapted a healthy eating style and consistent exercise schedule there are times when you are going to crave those yummie goodies mom used to whip up . Many foods are attached to fond memories and happy times so when we’re looking for comfort and deeper nourishment it not unusual for us to crave those favorites. Unfortunatley they tend to be heavy in calories, fat and Carbs.
I have a solution for you. By making tweaks and ingredient substitutions you can substantially lower your risk of going overboard and blowing out your eating program and gaining weight.
COMFORT FOOD RE-DO
SANDWICHES
Swap out the bread and use napa cabbage, low carb tortillas, or low cal low carb breads. Use mustard, low fat mayonnaise, peppers rings, relish and tomatoes for added flavor and texture. Lowfat luncheon meats and cheeses can make significant differences by cutting calories and fat in half.
PIZZA
Use a low carb tortilla, giant portobello mushroom cap or pita bread to replace the crust.
Avoid the pepperoni and meat based toppings and opt for extra chunky tomato sauce, lite cheese, fresh vegetables, roasted red peppers, carmelized onions or fresh greens like arugula.
CHEESE FLAVORED CHIPS
Here is a terrific substitute for those cheesy crackers you love to scarf down by the handful, Place a tablespoon of grated parmesan cheese in a little mound on a plate that has been sprayed with Pam cooking spray. Place in the microwave on high for about one minute. remove and allow to cool and firm up. Scrape off the plate and enjoy.
PANCAKES
Substitute oatmeal and cottage cheese for white flour. Mix a half cup of oatmeal, a 1/4 cup of cottage cheese with two eggs. Add a dash of cinnamon and vanilla extract, then whirl in a blender or food processor until smooth. Cook in a pan over medium heat just as you would a regular pancake.
MAC AND CHEESE
Use the new FIBER GOURMET low carb pasta substitute product or make regular Kraft mac and cheese but eliminate half the pasta and substitute black beans or mixed vegetable, mushrooms, squash or onions for the macaroni.
Those are a few of my favorites. I’ll have more in weeks to come.
Try one and write back to tell me how it turned out.
5 EASIEST WAYS TO BREAK THROUGH A FITNESS PLATEAU
If you are new to exercise or you are an experienced veteran you eventually will hit the dreaded “Fitness Plateau” . You’re doing everything right and yet your body stubbornly stays right where you don’t want it to be. You may look pretty good and feel great but that is just not cutting it- you are frustrated and discouraged.
The desire to grow and change is built into our species and we are rarely happy staying in the same old routine. We are designed to always be moving upward, improving and adapting. This is what makes stagnation in your muscle growth and fat loss so frustrating
I have expereinced this with hundreds of clients over the past 20 years and I have found ways to overcome this problem once and for all. CONTINOUSLY CHANGE THE TRAINING VARIABLES! Although this is not a new or revolutionary idea it’s not surprising to see people at the gym doing the same routine year after year and looking the same year after year. Insanity as the old saying goes is doing the same thing over and over and expecting to get different results.
-Here are my top 5 ways to break through a fitness plateau and to see new levels of muscle growth and enhanced fat free definition.
MOVE QUICKLY AND MINIMIZE BREAKS
Lift lighter weights at a faster speed- The faster you lift the weight the more muscle fiber you must recruit. It also jacks up your metabolism for hours after so you burn more fat all day long. It also has a cardio vascular effect your body and increases the number of capilaries you recruit so you grow and recover faster. Increased blood flow also provides more nutrients and to get into the muscle so you muscles are not as sore the next day.
Try doing sets of 10-25 or 30 reps at a time
ADD MORE SETS AND REPS TO YOUR WORKOUT
The more you stimulate your body the more your hormones work in your favor. Each time you work out you release growth hormone, testosterone and a cascade of chemicals that help to regulate body composition, hunger, fat storage and energy useage.
If you are currently doing 2-3 sets perexercise add 2-3 more . Keep the reps the same but increase the weight if possible.
WORK ON YOUR WEAK AREAS
If you have an orthopedic problem that prevents full range of motion in a muscle group, identify the situation and take the steps to strengthen and rehabilitate. Work with a good orthopedic doctor physical therapist or chiropractor. Don’t allow it to impede your progress or worse lead to a chronic injury that will slow you down even further because of surgery or extensive rehab.
RUN THROUGH YOUR CURRENT ROUTINE BACKWARDS
This will challenge your muscles in a new way because you are always stronger in the beginning of a workout and the muscle groups that are done first get the better stimulation.
HIRE A TRAINER ON A MONTHLY BASIS
A good personal trainer can give you a new program to do each month and keep your body off that plateau. About one third of my clients are “monthly update” guys who get a brand new muscle stimulating , fat burning exercise program from me each month. It’s cheaper than hiring a trainer full time and keeps you accountable to someone who can monitor your progress on a regular basis.
BURN BELLY FAT WITH 5 MINUTE BREAKFASTS
FIVE EASY RECIPES THAT WILL MOVE YOU CLOSER TO A TIGHTER FLATTER STOMACH.
Here are a few recipes that are good for those mornings when you wake up and say holy S#* I don’t have time to eat!
Anyone can put these breakfasts together in five minutes or less.
CHEESY BACON MUFFIN
Layer 1 slice of Canadian bacon and a slice of low fat cheese on half of a whole grain English muffin. Microwave for 15 seconds or until cheese melts. Top with remaining muffin half, wrap in foil and go.
BREAKFAST BRUSCHETTA
Cut three thin slices from a whole grain baguette and spread with low fat cream cheese. Top with fresh cherry tomatoes or 3 tablespoons of Trader Joe’s Roasted red pepper spread. Eat and enjoy.
WAFFLE PARFAIT
Toast a whole grain waffle, cut into cubes and small sticks. Place the cubes in the bottom of a parfait glass or bowl. Add chopped fresh fruit or berries. Spoon in one small container of lowfat greek yogurt, a sprinkle of cinnamon and some sweetener. Top with remaining waffle sticks.
CREAMY AVOCADO TOAST
Toast a slice of whole grain bread ( try Ezekial sprouted bread or Alvarado street flax seed loaf) In a small bowl mash 1/2 an avocado with a small squeeze of lemon juice and a pinch of salt. Spread on the toast. Top with two slices of smoked turkey and sliced tomatoes.
HAM AND CHEESE PITA PIZZA
Top a whole grain pita with 1/2 cup each diced ham, chopped red peppers and shredded low fat cheese. Bake or microwave just until the cheese melts.
What could be easier or more delicious? Try at least one this week and let me know how you make out. I’ll have more quick and easy ideas coming up soon.
THE BEST FOODS FOR YOUR 40′S AND BEYOND
Baldness, wrinkles, and excess nose hair are the least of your worries; your body may be a walking time bomb. That’s because 30% of men in their 40’s have asymptomatic prostate cancer. The cancer is there but nearly indetectable. This is one of several issues that come up in your forties -”the decade of silent diseases” The reason: up intil age 44 accidents are the most likely cause of death in men, but once you hit 45, heart disease,cancer, diabetes and a host of other problems emerge as your body ages .
It doesn’t get any easier as we age with all the aches and pains and the battle to keep the waistline in check.
There is hope. The good news is you can start today and battle these problems with two simple weapons- A knife and fork!
Here are some eating strategies that will help you minimize your risk and keep you healthy for the rest of your life
NARROWING ARTERIES
Grab a handful fo red grapes. The antioxidants in the skin of the grapes have been shown to lower LDL cholesterol and prevent clogged arteries. A daily baby aspirin or a glass of red wine(for drinkers only) has also been proven to be helpful.
WORSENING VISION
Mom was right about eating your green vegetables, especially carrots. They have been scientifically proven to fight macular degeneration . The substance leutin, a carotenoid in plant foods like carrots and greens, has found to lower vision problems by 43% Leutin helps to filter blue light which prevents damage to retinal tissue.
Eat at least 2-3 servings of carrots and greens each day.
RISK OF PROSTATE CANCER
Sex will never kill you but your sex gland can. Harvard researchers found that men with the highest levels of selenium have a 48% lower incidence of prostate cancer than those with lower intakes.
Eat three brazil nuts each day. They give you 200 mcg of selenium. Mushrooms are also beneficial. Combine the two and you have a powerhouse of cancer fighting agents that will keep you healthy and vital for many years to come.
YOU ARE A WORKAHOLIC
Don’t let long days at work or in your car commuiting to work undermine your healthy eating habits.
Pack portable snacks in your brief case and have a mini fridge and a microwave installed at work. Eat things like 100 calorie pack nuts, string cheese, low carb protein bars, jerkey, and lean cuisine type entrees that you can zap quickly on busy days.
SHRINKING MUSCLES
The average guy loses six pounds of muscle by the time he’s fifty. In addition to lifting weights you can protect your hard earned muscle by eating a steady supply of high quality protein.
Best sources of protein are eggs, low fat cottage cheese, meats, poultry, fish, nuts and tofu. Protein powders like whey are also great and an easy way to make smoothies more healthy.
EATING OUT
You just don’t have as much control over your calories when you eat at restaurants and fast food joints.
Your best strategies – Make a meal out of an appetizer and a salad with grilled chicken or fish on top. Skip the starchy carb and double the vegetables. Skip the bread basket. Order salad dressing on the side. If you must eat dessert, split it or eat three small bites. Never trust any type of sauce ( unless it’s salsa)- Always order grilled meats or fish whenever possible. Follow these basic rules and your will never have a problem.
Healthy eating is not just for appearance sake anymore. Eating well can save your life and increase the quality of the life you’ve been given as you age into the 40’s and 50’s.
FIVE ALMOST INSTANT FAT BURNING BREAKFASTS
HERE ARE FIVE OF THE EASIEST AND MOST NUTRITIOUS BREAKFASTS YOU CAN SQUEEZE IN EVEN ON THE BUSIEST MORNINGS
Remember breakfast is the metabolism booster that increases your body’s ability to burn fat all day long. It will also make you feel less hungry later in the day and keep you from eating too many calories at night when you need them the least.
1) SMOKED SALMON ON A LOW CARB BAGEL OR TOAST WITH LOWFAT CREAM CHEESE -to make it more nutritious add a few slices of tomato, fresh spinach, capers and some lemon zest.
2)KITCHEN MC MUFFIN- toast a low cal English muffin, or “Sandwich Thins” roll. Place a whole egg in a coffee cup or small bowl scramble it up and then microwave on high for one minute. When the toast and eggs are done, place a slice of canadian bacon or ham on the muffin then add the eggs and a slice of low fat cheese,salt and pepper. Eat on the spot or wrap in foil and take it with you.
3)Cook up a packet of plain instant oatmeal according to the package directions. While the oats are cooking, chop up half an apple into small dice size pieces. When the oats are finished stir in the apples, a tablespoon of peanut butter and your favorite no cal sweetener.
4) GREEK YOGURT PARFAIT- In a small round tupperware container or bowl, empty a small container of yogurt and mix in a tablespoon of agave syrup,( a low glycemic honey like sweetener available at Trader Joe’s), a half cup of frozen or fresh berries ( blueberries, raspberries, blackberries or strawberries) and top it off with a crushed wheetabix or shredded wheat biscuit and a tablespoon of ground flax seed.
5) Breakfast bruschetta- Top two slices of sprouted whole grain bread ( ezekials or Alvarado flax seed bread are excellent) with a half cup of low fat ricotta or whipped cottage cheese , one tablespoon of walnuts and Schmuckers Brand no sugar raspberry preserves
That should get you off to a good running start with a nice combination of carbs, protein and healthy fats.Experiment with one this week and see how it goes. Add another next week if you feel adventurous. Look for lots more ideas in my upcoming coaching program from www.realmensfatloss.com
HOW TO ENJOY YOUR CARBS WHILE STILL LOSING FAT
Here are four secrets to enjoying your favorite carbs while accelerating your fat loss.
Why does everyone think carbs are the enemy in the pursuit of of a lean body and washboard abs? We have been brainwashed for years by Dr. Atkins and the cult of the low carb – no carb eating style. I don’t know about you, but I have been on extremely low carb diets before entering bodybuilding shows and was totally miserable. I lasted for about 6 weeks and held out until the show was over, but boy was I glad to get back to eating my carbs.
Yes it’s true – the low carb eating works beautifully – for a while- and then it starts to break down. It’s one of the most difficult things in the world to maintain. I have yet to meet anyone who has been able to stick with the super low carb eating style for more than a year.
I believe there is a lot of merit in reducing the amount of starchy carbs for health and appearance reasons. But you need to find a balance between eating pork rinds and heavy cream and downing sugar breads and pastas with abandon.
As always the best way is the middle road. Having a few smart strategies like the ones I am going to share with you here will keep you happy and looking good .
Secret #1
Pair your starchy carbs with protein.
If you eat starchy carbs alone you will most likely wind up storing it as excess fat. So if you are craving a nice hunk of Italian bread, first eat an appetizer of grilled shrimp or make a sandwich with low fat tuna salad. Adding the protein( shrimp or Chicken) slows down the absorption of the sugars in the bloodstream and keeps your insulin levels nice and low avoiding any chance of fat storage.
Secret #2
Eat your starchy carbs with fiber.
Consuming high fiber foods like beans, barley, oatmeal and vegetables will also keep the insulin levels low. Fiber acts as a barrier to the absorption of excess carbs in the small intestine. If you know you are going to have a dessert with dinner eat the beans and the broccoli with dinner and skip the mashed potatoes. Fiber is your friend in the fight against fat.
Secret # 3
Eat your starchy carbs with good fats
By adding peanut butter, olive oil, butter, fish oils avocado, nuts, and nut butters you can also slow down the harmful effects of excess starchy carbs.
Spread peanut butter on a low cal cracker. Add avocado to your burrito, eat a 100 calorie bag of nuts with dried apricots, spread reduced fat butter on waffles or toast.
Secret #4
Ask yourself two questions before you eat.”What is my protien and what is my carb?” Your goal is one serving of protein, one serving of starchy carbs and one serving of fiberous carbs like vegetables,beans or apples. This is the ideal portion ratio that will prevent blood sugar spikes and keep the body in a fat burning mode not a fat storing mode.
This is a simple way to enjoy the foods you love without all the deprivation and teeth gritting will power that is unsustainable in the long run. Try this for a few days and see what happens.
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