1. Focus on good nutrition – Eat fresh, nutrient dense foods like green leafy vegetables, grass fed meats, eggs, nuts, and seeds.
2. Focus on getting up to 1 gram of protein per lb of body weight.
3. Throw away or smash your scale. Instead, take measurements (waist, chest, thigh, and arm) and a full body picture every 2 weeks to track progress. You’ll start to see size reduction in places that the scale could never show.
4. Make sure you’re doing some form of strength training. Heavy weights, and intense exercise seems to work the best for building muscle. More muscle = more fat burning.
FAT LOSS TIP: LISTEN TO YOUR BODY!!
We can apply a hefty dose of common sense to nutrition by listening to our bodies in three ways.
1: Eat when you’re hungry
Do you wake up hungry in the morning? Then eat. Not hungry first thing after you wake up? Then don’t eat. Just because someone offers you food or it’s technically “time for lunch” (or any other meal) doesn’t mean you have to eat. Eat if you’re truly hungry. Otherwise, wait until you are.
This is a great way to reduce the unnecessary stress that can arise from thinking you “have to” do something, such as eat breakfast or lunch, just because it’s “that time of the day”. Eating when we’re hungry, rather than when we’re “supposed” to, also gives us greater flexibility in our daily schedules—no more forcing yourself to take a lunch break at noon if you’re not hungry until 2:00 or 3:00, and no more restricting yourself past 7:00pm if that’s when your body is asking you to eat.
Eating whenever you’re truly hungry means less stress, a better relationship with your body, and no more random restrictions on when you can and can’t eat. Period.
2: Stop eating when you’re satisfied—and before you’re stuffed
We don’t need to eat until we’re on the verge of discomfort. We can stop eating when we’re satisfied and before we’re stuffed, because we can eat again whenever we’re hungry.
When most people think about dieting, they assume they’ll be in a constant state of deprivation—and this can lead to over-eating at meals, since we’re not “allowed” to eat another meal for at least three hours (or whatever arbitrary number a diet plan calls for). In contrast, knowing we’re free to eat whenever we’re truly hungry should help us realize there’s no need to eat a ton of food all at once.
3: Pay attention to how you feel after you eat
This point is particularly crucial. The next time you eat, really pay attention to how you feel afterwards. Do you feel energized? Lethargic? Bloated? Gassy? Pay attention to how certain foods and food groups make you feel. If a given food makes you feel terrible, stop eating it (or at least eat it less often). If a food makes you feel energized and nurtured, eat it on a regular basis. Easy-peasy