Below are 10 tips that have are the foundation of getting super lean and staying that way.
These babies will help keep your metabolism "jacked".
BUT, before I give you those I want to make sure you're in the right frame of mind.
Yes, eating “right” all the time is difficult and requires that you make some sacrifices.
There’s always a little give and take if you want something, right.
So when it comes to your nutrition, you’re going to have to make a commitment to yourself.
A commitment that your health and resulting fat loss are far more important than having those fleeting moments of ravenous food scarfing.
That greasy, buttery, sugary food that entices each one of us each day has to be sacrificed in order to accomplish our goal of getting lean
and staying healthy.
You can’t have your cake and fat loss too…it simply doesn’t work that way (I wish). Save it for your "off" meal or "cheat" meal because
it can actually help you...as you'll read.
With that said, here are 10 ways to keep on track and keep your metabolism burning up fat cells like Rush Limbaugh pops oxycontin! ;-)
(Yeah..I've used that one before, but it's funny!)
1 – Avoid drastic cuts in calories. A slight reduction of 200-500 calories is plenty and will help you retain the lean muscle you have.
2 – Eat frequently. 5-6 smaller protein rich meals is a “Must” to keep optimal metabolic function.
3 – Increase protein. Protein has a greater metabolic boosting effect than that of carbs or fat. 1 gram per pound of body weight is ideal
for those that exercise 3-5 times per week.
4 – Ditch the late night carbs! Instead, focus on lean proteins (meat, eggs, fish, cottage cheese, etc) and fibrous vegetables (asparagus,
broccoli, spinach, salad greens, etc).
5 – Water. Drink at least 80oz per day. With meals, between meals, before meals, during exercise, after exercise, before exercise…ok, you get it.
6 – Eat fat. Yep, fat. There are far too many studies showing the relationship between omega 3 fatty acids and fat loss. So be sure to take
3-8 grams of fish oil per day and/or 1-2 tbsp of Udo’s oil per day, but make sure to account for those calories.
7 – Include a “Re-Feed” day….also known as a Cheat Day.
Keeping calories suppressed below maintenance levels for more than 5-7 days can result in a cascade of potentially negative hormonal and
metabolic symptoms that will slow down fat loss.
The solution. Take one day per week and eat a few hundred additional calories from primarily carbohydrates. Yes, that can include foods not
normally on your “good” food list.
Enjoy yourself and at the same time, you’ll be keeping your metabolic rate on fire!
8 – Blend it. If you’re having a tough time getting in enough meals, whip up some power protein drinks.
One caveat….careful on the calories as drinking your nutrition can add up quickly.
My rule of thumb is to add a green vegetable (spinach) a berry (strawberry, blueberry, raspberry, etc) a ½ to full banana, some water and ice....
along with a couple scoops of whey protein powder.
If it’s not sweet enough, maybe add a little stevia to sweeten it up.
Just remember to know how many calories you’re putting in the blender because before you know it, that “healthy” protein drink can add up to
well over 500 calories!
9 – Keep grains to a minimum. Rice, pasta, bread, wheat products, etc.
Not only are they dense in calories, they cause your body to over secrete insulin and are high allergen foods.
So keep them to a minimum and early in the day if you choose to eat them at all.
10 – WRITE IT DOWN!!!
It’s a fact that those who write down what they eat, meal by meal, day by day, not only make better choices, but make far better progress.
It’s simple, but it’s soooo important for your long term success in losing body fat and keeping it off.
As Always...eat right, stay active and keep positive!