Nov. 12, 2011
7 Sneaky Holiday Fat Loss “Secrets”
1) Stop counting calories!
I get this question all the time
How many calories should I be taking in daily?
Before I answer that question, let’s define what a calorie is. The calorie is a metric unit of energy or commonly called a unit of food energy. So in order for our bodies to function each day we have a certain requirement of calories needed for energy output.
But let’s talk about where we get those calories from.
All of the calories from our food are divided into proteins, fats and carbohydrates. How many calories are in a gram of each?
1 gram of protein = 4 calories
1 gram of fat = 6 calories
1 gram of carbohydrate = 4 calories
What does this tell you right off the bat? That a diet high in fats will contain a lot of calories right. Does this mean you can automatically eat a low fat diet and lose weight?
No! Doesn’t really work that way.
Now it is said that in order to lose weight you should take in less calories than you expend. This is true to some extend, but it is not a very clear statement and that is what I hope to clear up with this post.
First thing you need to ask yourself is how much weight do you really need to lose compared to if you just need to tone up and lose some access body fat. If you are currently considered obese than focusing on generally lowering your caloric intake is probably a good idea. If toning up and losing body fat percentage is your goal, then focusing on calories is probably not the best plan and can become complicated.
Let me explain further.
First thing you need to pay attention to before you even worry about calories is the quality of the calories. Many of the weight loss products and systems out there like weight watchers spend a lot of time on calorie counting and point system while sometimes allowing the person to eat empty calories.
Again I’m going to stress that the quality of the calorie is more important than how many.
A diet that is evenly balanced and full of clean whole foods will end up working out to be lower in calories in the long run. Even if you’re eating 5-6 meals a day, if you are eating clean well balanced meals, your total caloric intake will be at a sudable amount.
The problem comes when people restrict their calories way too much in hopes of losing weight. What this ultimately does is waste away the tissue in our bodies which drives our metabolism. This tissue is known as “muscle”. I’m always telling my clients to feed your muscles, not your stomach.
Your level of exercise and what types of exercise will also determine how many calories you need. Because even though you might be watching your calorie intake, your exercise expendure plays a major role. If you are eating fairly low in calories, then maybe you just need to step up your training
2) Use your day off wisely
Sunday or what ever day you have off from work is a good time to cook a nice batch of quality healthy food and place them in separate containers to be used for lunches or dinner during your week.
What I like to do is cook a fair amount of brown rice, sauté some good veggies and grill or bake a bunch of chicken breast. From there I just put the right serving size in each tupper ware and keep them refrigeratored. I bring them to work with me and just reheat.
It’s quick, easy and I’m not scrambling all week to find something healthy to eat.
3) Have a short term tangible goal every week, month and 2-3 month cycle
Set a challenge for yourself. One that you really WANT. Make it a part of your core value, and then create habits that are in line with what you want, find support and like-minded people. Then it’s a part of your lifestyle.
4) Perform drop sets in your strength training
I’m not sure if many of you out there are incorporating strength training in your regimen, but you better be if you are trying to lose weight or tone up. Besides your diet, this is I think the second most important thing you should be doing for fat loss.
But as you know me, I always believe if you’re going to do something, do it the right way and do it great. One great way of exercising with resistance for better results is performing what’s called drop sets. What you’re going to do is 3 sets of a particular exercise, then on the third set go a little heavier with less reps. Immediately finishing that set, strip the weight to about half the weight you have and continue going until failure.
OUCH!! This will by far push your muscle further than before and also hit that endurance factor. I just started implementing this on myself as well as my clients and it works great for building strength and burning fat!
5) Carb cycle
Basically eat your whole grain complex carbs more on your intense training days. On your off days eat a diet high in protein but low in carbohydrates. This will allow your body to have the efficient fuel for your harder workouts but also begin to get leaner at the same time.
Stress loves fat. It’s all has to do with hormones that release and cause your metabolism to slow and belly fat to form. So…if you want to lose that belly fat, you can’t be a stress monster everyday!
Let me make this very simple for you so reading this doesn’t stress you…
Unprepared = unorganized = worry = STRESS
Preparation = organized = peace of mind = SUCCESS
7) Find support from like- minded
Doing anything alone in life, especially nowadays, is very hard to do. That’s why it always helps to have not only the right support system in place like fitness coaches, life coaches , friends with the same core values and family or spouses that believe in what you’re doing.
Whether you hire a coach or have a good friend keeping you accountable and on track, is really “THE KEY” to fat loss. Why? Because knowing what to eat and knowing how to train the right way is not always going to keep you consistent which is what’s need in order to see those results.
I’ll finish this post with a quick action list for you to implement right away if you’re serious about having the body of your dreams.
- Go home and throw out any unhealthy foods that will tempt you to eat when you’re stress or depressed
- Make a new shopping list of whole foods, fruits, vegetables and protein based foods
- Hit the super market and stay away from the middle aisles for the most part, get only what’s on your list!
- Go home and cook your meals for the week.
- Pack a bag/cooler with fruit, protein shakes and make room for Tupperware.
- Figure out who your support team will be. If you need the best, then call us!:) 1800-535-8172