Nutrition Tips for Fat Loss

As I continue in my pursuit to show people how to exercise effectively to lose bodyfat, I sometimes forget to emphasize nutrition as the main catalyst for losing weight. Metabolic Conditioning and interval training do play critical roles in fat loss and overall health, but nutrition is the foundation. I could go into great detail about what to do for nutrition and fat loss, but instead here are 10 foundational tips that you need to follow in order to get results!

  1. Don’t follow a diet! Diets never work and diets never last. Around 80% of people that go on diets either quit in the first two weeks or go back to old habits, or they get frustrated and make themselves miserable. Skip the diet and change your lifestyle!
  2. Eat More Frequently Don’t skip breakfast, eat snacks between meals with high quality protein and fat, and eat something every 2.5-4 hours. This will control hunger, overeating, cravings, and boost your metabolism. If you are not creating a habit of eating 4-6 times a day, fat loss will not be long term, period!
  3. Eat Fat to Lose Fat High quality fats such as fish oil, salmon, olive oil, avocados, and almonds are some of the most nutritious foods on earth. If someone ever tells you to eat a low fat diet run the other way! Healthy fats such as Omega-3 fatty acids help reduce inflammation, increase the metabolic rate, reduce cholesterol, maintain blood glucose levels, and help your cells become more efficient.
  4. Practice Table Push aways:We live in a country of such mass quantities when it comes to food. We always opt to super size our meals or go for second helpings. That is one of the major reasons that we have an obesity epidemic in our society. We eat way too much! Next time you are full or satisfied when eating, save that extra food on your plate, or just throw it away! I know it’s not always good to waste food, but we live in a country with such a high abundance of food. Our country can afford to waste some food. We have a bigger issue with overweight and obese people, and all the harmful health issues that come along with it.
  5. Don’t count calories, focus on quality Too many times I hear people talking about how many calories they are eating instead of focusing on the quality of the food that they are consuming. Don’t get me wrong, portion control is a big part of losing weight and maintaining good health as I mentioned above, but it is not everything. Let me give you an example. Take 100 calories worth of broccoli and 100 calories worth of sugar in the form of candy. What food do you think your body will like better and will utilize more efficiently? The broccoli of course? I have client’s easting 2,500-3,000 calories of high quality food spread throughout the day and they are losing weight! Where I also have clients consuming 1,200 calories and they are just maintaining or even gaining weight because they don’t eat frequently enough and are eating poor quality foods. Pick quality over quantity, and see you body and health reap the benefits.
  6. Water, Water, and more Water is your foundation! Most everyone I talk to claims they drink enough water, and most of the time I make them realize that they are not. A lot of people will claim that coffee and tea count as water intake. No way! You must consume at least 64oz of water at a minimum. If you are active and or have more muscle mass you need to drink even more. Your body is roughly 70% water, so you must feed all those cells in order to have everything functioning correctly. Everything from your metabolism and digestive system, to your brain and heart! I also recommend that my clients consume 10-16oz. of mineral water as well. Mineral water is very alkaline and contains many minerals that most people are deficient in. Try to strive for 1 oz. of water for every two pounds of bodyweight you WANT to weigh. So if you want to weigh 150 pounds try to consume 75oz. of water a day.
  7. Be smart when eating out at a restaurantTelling someone not to eat out is like telling someone they can’t breathe. Our lifestyles are so busy these days, that without the convience of restaurants, some people would just go without eating. Eating out of the home is a way of life, so we need to learn how to deal with it. Reduce your portion sizes, choose lean protein sources, eat veggies with no butte or sauce, drink water not juice, soda, or alcohol, and reduce your processed carbohydrate intake. It’s that simple
  8. Invest Your Money in Some Whole Food Bars In a perfect world I would have everyone eat all whole foods and not use supplemental bars and shakes, but I am a realist and I understand it is way to hard to do that. So I recommend always having some meal replacement bars on hand. Meal replacement bars, or better known as protein bars, have come a long way over the years. In the past they were full of garbage and tasted horrible! There are now many high quality whole food bars out there to choose from. When looking for protein bars be very critical about what is in them. Make sure there are no high-fructose corn syrup, hydrogenated oils, and sugar alcohols. Look for the lowest amount of ingredients and possible, and if it doesn’t look like it comes from nature, don’t eat it. My favorite bars are Organic Food Bar, Pure Bars, Lara Bars, Darryl Bars, and Pro Bars.
  9. Learn How To Read Labels With so much mis-information about so called “diet” or “low-fat, low –carb” foods comes a lot of junk food. Just because it says that the food is low in something, or is in the “diet” category doesn’t mean that it is good for you. Most of the time those so called health foods are the worst for you. They added in a bunch of unwanted crap such as high-fructose corn syrup, hydrogenated oils, and sugar alcohols to save calories, carbohydrates, and fat. Make sure you can pronounce just about everything on the ingredient list, and more importantly look for foods with the smallest ingredient list.
  10. Stay Consistent. Whatever you try to do, the best thing you can bet on is staying consistent. That is why diets don’t work. They are too hard to stay consistent on. Get educated, start a plan, change your lifestyle, and go!
by Justin Grinnell. Grinnell is the co-owner of State of Fitness, in Okemos, MI. Visit for more information.

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