BY EMMET RUSHE: This is the first in a 2 part article. It is simply too big a subject to fit into a single article.
It’s probably the most asked question when it comes to health.
‘How can I lose weight and keep it off for good?’
First things first;
If you are hoping that I will tell you that you can keep doing what you are currently doing and I’ll give you the recipe to some magic potion that will miraculously help you lose 3 stone in a day, sorry, but you are clear out of luck.
The second thing that I must address when it comes to answering this question is, are you actually ready for the answer?
I know 99% of the people reading this will be saying that they are more than ready, but if your New Year’s resolutions are a distant memory, you have to ask yourself if you are actually ready?
It’s one thing to know how to do something. It’s another to actually get up off your ass and do the work that will get you the results.
Let’s get one thing straight. If you want change, you have to be willing to change.
With that said, let’s get to it.
1: REDUCE YOUR CALORIE INTAKE
Calories in vs calories out ultimately determines weight loss or weight gain.
If you eat fewer calories, you will lose weight.
But what about my…….(insert reason here)
STOP, LET ME MAKE THIS CLEAR!
It’s not your Metabolism, or your Hormones, or Gluten, or Carbs or any other fallacy that floats around the internet, that is stopping you from being in the shape you want to be in. It’s the amount of calories you are eating.
If you genuinely have a disorder, you will be getting medical attention for it.
If Sally at the office diagnosed you because of what she read online yesterday, you don’t have a disorder.
How do you reduce calories?
You can track your macros and calories and log everything you eat and you will be all set.
If this sounds like hell, you can simply reduce your portion sizes by using smaller plates or you can use palm and fist sized portions for protein, vegetables and carbs.
2: EAT MORE PROTEIN
For some strange reason, protein has gotten a bad rap.
Many people think that it can cause kidney disease.
This is complete nonsense.
Protein can actually increase fat burning and reduce hunger which leads to weight loss.
In fact protein boosts metabolism more than any other macronutrient.
One of the reasons for this is that it takes the body more calories to digest and make use of protein, than it does for fat and carbs.
Protein also increases satiety, leading to significantly reduced hunger.
In fact, increasing protein to 30% of calories can lead to an automatic decrease in calorie intake of 441 calories per day.
The best way to get in more protein is to eat more foods like meat, fish and eggs at every meal.
Use a palm sized portion for meat and fish. Portions should be the thickness of your thumb.
3: INCREASE YOUR FAT INTAKE
It may sound counterintuitive but eating more natural sources of fat has been shown to help the body to burn more fat when carbs are in check.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time, like most people do, is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fats to use are coconut oil, olive oil, rapeseed oil and butter.
They are rich in fats called Medium Chain Triglycerides (MCT’s).
These fats are more fulfilling than others and can boost metabolism slightly.
There is no reason to fear these natural fats. New studies show that saturated fat doesn’t raise your heart disease risk at all.
Use a thumb sized portion when cooking with solid fats. For liquid fats like olive oils, use a tablespoon for cooking when you are not having carbs and use a tea spoon when you are having carbs.
That’s it for this week.
Next week I will continue on with nutrition and also get into the best training methods to use.
For more information on this subject follow me on Facebook through the link below.
#TrainSmart
https://www.facebook.com/pages/Rushe-Fitness/120518884715118
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