Any effective weight-loss plan should include both exercise and dietary strategies to optimize fat-burning. The big picture tells us that it takes caloric restriction to lose weight. However, not all calories are created equally. For example, proteins have a thermic effect, meaning that it takes many more calories to digest them than it does carbohydrates or fat. Further, not all carbs and fats are created equally because some are stored as body fat more easily than others. The future of weight loss is not counting calories, but optimizing metabolism so that you can take in the most amount of calories possible while still losing weight.
Step 1
Throw out all the junk food in your pantry and/or refrigerator. Anything processed, containing flour, high-fructose corn syrup or trans fat goes in the trash. This is an important step for changing your lifestyle and eliminating temptations.
Step 2
Go out and have a pre-diet "cheat meal." Have a few slices of pizza and an ice cream sundae. The calories spike will get your metabolism revved for your new diet plan. You can repeat this cheat meal one day a week for one meal. According to the "Muscle Nerd" Jeff Anderson, a best-selling fitness author, this practice will keep your body from downshifting metabolism in response to dieting. In this case, cheating will help you succeed.
Step 3
Go to the grocery store and pick up some staples for your new meal plans. Choose lean proteins with low saturated fat, such as lean pork and beef, chicken, turkey and fish. Carbohydrate choices will include plain oatmeal, brown rice, whole-grain bread (flourless) and pasta and sweet potatoes. Buy some fresh or frozen vegetables and fruits, such as broccoli, green beans, peppers, blueberries, strawberries, raspberries and grapefruits. Also, pick up some healthy fat options like unsalted nuts and seeds, olive oil, avocados and natural peanut butter.
Step 4
Eat six smaller meals throughout the day, structured as three main meals (breakfast, lunch and dinner) with three snacks in between. Each snack and meal should contain 15 to 30 g protein, an equal portion of carbs and a serving of healthy fats. "The Fat Burning Bible" recommends 30 percent protein, 30 percent fats and 40 percent carbohydrates, but you do not have to count. Rather eat slowly, starting with your protein and carbs, then finishing with a handful of nuts. Drink a full glass of water with each meal. Hunger becomes nearly nonexistent when you eat more frequently.
Step 5
Begin or continue an exercise program that includes both resistance training and cardiovascular workouts. "The Abs Diet" recommends weight-training three days a week--Monday, Wednesday and Friday, for example. Follow these sessions with 30 to 60 minutes of cardio to burn extra fat. Add extra days of cardio training if you have a lot of weight to lose. Take at least one day off per week from all formal training.
Step 6
Weigh yourself once per week in the morning upon waking. Even better, have a personal trainer test your body fat percentage every two weeks. If you are not losing weight fast enough, try eating a smaller portion of carbohydrates at each meal or timing your carbs for meals earlier in the day. You must learn to adapt the plan to your personal metabolism and fitness goals. Keep a journal to document these numbers as you go, taking notes on how you feel and what changes you plan on making after your next weigh in.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
Member Comments