Food is the cornerstone of your plans to lose weight.
As far as I’m concerned weight loss is simple: when you burn more calories than you consume, you’ll lose weight.
Two problems that occur though when using that logic is you more than likely underestimate how much you actually eat and overestimate how many calories you burn.
When it comes to your food intake, you need to track your food daily until you are comfortable with what a proper size meal and the total calories you are consuming actually look like. You might be surprised after a few days of tracking.
Now start eating 250 to 500 fewer calories per day. That doesn’t mean cut out a meal. It means cut down on the portion sizes you’re eating and make better choices to eat the best kinds of calories you can. HINT: You’ll accomplish this easily if you just get rid of processed food.
High protein foods are the most important for losing fat. They keep you feeling full longer and because they take longer for the body to breakdown eating protein has a thermogenic effect, which simply means you body is burning more calories to process the protein.
A rule of thumb for how much protein you need eat is one gram for every pound of body weight. Your protein sources should be lean choices like lean meats, eggs, fish, and high quality protein powders.
Foods that contain healthy fats don’t make you fat! In fact the right ones help you shed fat. Animal fats, butter, coconut oil, nuts, and avocados help reduce hunger. Healthy fats are essential to weight loss and overall health. The fats that you have to avoid are trans fats and anything that says, “partially hydrogenated oils” on the label.
Carbs are not the enemy. Sugar is the enemy. The problem is sugar is added to everything that is processed and carbs are sugar to the body. When you get too many carbs or sugar your body produces insulin to balance the blood sugar levels and that leads to fat storage. You need carbs in your diet. You don’t need sugar.
You need to cut back on carbs and cut out sugar.
Breads, grains, pasta are all types of carbs that should be minimal in your diet. Vegetables, leafy greens…those are the carbs that should be plentiful! Watch out for the dressings and sauces you put on your veggies though. They are usually jacked up with sugar, trans fats and chemicals that make them shelf stable.
One of the biggest mistakes you can make when you are trying to lose weight will be the subject of the next post…so make sure you follow my blog so you’ll have the information when it comes out.
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