5 Common Mistakes for Fat Loss: Nutrition

9/28/08 Posted in Cover Story Grinnell Training System  |  1 Comment

I have seen hundreds of different diets and fads on how to lose weight. After trying many different things with my clients, and myself, I have come up with the five common things that I see people not doing, or doing incorrectly, to lose weight.

Here they are.

No fish oil and flaxseed

Bottom line, if you don’t have at least one of these food supplements in your diet, then you are deficient in essential fatty acids, in particular Omega-3 fatty acids. Essential fatty acids are just that—essential. This means the body cannot produce them so we must get them from our diets. These two food supplements pack a huge bang for your buck when it comes to Omega-3. The benefits of these healthy fats range from hormonal balance, decrease in inflammation, energy, decrease in cholesterol, increase in brain function and the metabolic rate. All of these benefits play a major role in fat loss. For fish oil or cod liver oil I recommend one or two teaspoons a day, depending on your individual needs. If you want to take a pill instead of the oil you have to take at least three to 10 a day. Yes, you need that much too really reap the benefits. And don’t just go to your local super market and pick up a cheap bottle. Go to a health food store and pick up a high quality grade. They are not all the same. As for flaxseed, I recommend one to two tablespoons of the oil, and up to ¼ cup of ground flaxseed.

Not eating frequently enough

In order to keep your engine (your metabolism) going you must eat more frequently. I recommend at least four to six meals/snacks per day. Think of it this way: To keep a fire going you must frequently add quality wood to keep the fire hot. To keep your metabolism fired up you must frequently take in high quality fats, proteins, and carbohydrates. You will not lose the weight you want to lose and keep it off unless you develop the habit of eating every three or four hours.

Not having macronutrient balanced meals and snacks

I often times see people eating very imbalanced meals and snacks. What I mean by that is there is not a balance between protein, carbohydrates, and fats. An example of an incomplete meal is having just a pasta dish, a bowl of cereal or a bagel for breakfast. An example of an incomplete snack is a granola bar, a piece of fruit, chips or crackers. As you notice the trend those are predominantly carbohydrate. The reason we fall into this trap is convenience and cost. Instead of having just pasta for dinner, cut the portion of the pasta and add some boneless, skinless chicken breast or some beans or lentils. Instead of having just a piece of fruit or just crackers, add some almond butter or a small handful of various nuts and seeds. This will keep your blood sugar stable, thus keeping your metabolism and energy levels on the right track.

Not drinking enough water

Sure, you have heard it all before. Drink more water. Well the funny thing is people know that they need to drink more water but they just don’t! Yes, water is boring, and doesn’t have much flavor, but along with oxygen, it is the most important thing for your body. Without the proper amount of clean water you just won’t lose the fat you want, period! If it is hard for you to get water in, try adding some flavor by cutting up some lemons or limes and putting them in your water. Or, you can add 1 oz. of Pomegranate juice or Cranberry juice to every 12 to 16 ounces of water. Most people in the health community will recommend eight glasses a day. I will tell you that if you are active, try to strive for 2.5-4 liters a day, depending on your activity level and bodyweight.

Listening to the latest “diet” fads

There are hundreds of diets. My whole thing is a diet is only as good as how you utilize it. Meaning most people will only stick to a so called “diet” for about two weeks and then they fall off the wagon. What that tells me is that if you can’t stick to it for the rest of your life, then it will never work. The only diet that will ever work is the one you can live with. Stick to high quality foods, eat frequently, and drink plenty of water, and balance, balance, balance. Anything extreme will never work long term.