There was a Fat loss 101… and for folks who took the course and passed it, here is Fat loss 102. Assuming your total calorie intake is under control and you don’t eat sugar, cereals and grains by the kilogram the following are what you need to know to get rid of some of that jigglicious stuff you have going on.
Increase your protein intake. Why?
1. Your body uses protein to build and repair tissues.
2. The TEF (Thermic Effect of Food) is high for protein. TEF is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.
3. Among all macro nutrients, protein has the most satiating effect helping you stay fuller longer.
Consume 0.6-1 gm of protein per pound of bodyweight. See where you fall within this range depending on your level of activity.
More Carbs or More Fat?
Even before I start I’ll say that as long as your total calories consumed are below your total calories burnt, irrespective of what you eat you will lose weight (not necessarily fat). So please don’t send me articles or studies showing people (or even worse, rats) losing weight on a low fat diet. My goal is to help you lose fat and do it while still keeping you healthy. For this reason, I prescribe eating a moderate protein, high fat, lowish carb diet getting all your fats from healthy sources and all your required carbs from vegetables and fruits.
FYI… My issue with a low fat diet is that most folks who are on a low fat diet are high on sugar (literally). Just so you know, your super healthy vanilla flavored non-fat yogurt is loaded with sugar and will eventually kill you.
Food Quantity & Quality:
As much as it is important to eat the right amount of foods… it’s also important to eat the right foods. Sure you can lose weight by eating two Kit Kat bars and nothing else every day… but that would just mean you’re a big fat idiot. So please be sure to eat the right amounts of the right foods (vegetables, fruits, lean meats, eggs, nuts and little dairy). I love Mark Sisson’s approach (The Primal Blueprint) and The Paleo Diet. Both these diets recommend that you eat to satiety but eat only the right foods.
Grains, cereals and other good stuff:
Read about them here, here and here. Choose vegetables and fruits over them. There’s really not much more to say here other than…
Some folks like small meals every 2.5-3 hrs adding up to 5-7 meals per day… while some others (like me) prefer eating 2-3 big meals per day. Both extremes are equally effective so choose what works for you. Intermittent fasting is an excellent tool (for longevity and) for fat loss. I suggest trying Martin Berkhan’s approach or Brad Pilon’s approach. Both these guys have a great deal of experience in fat loss diets and definitely walk the talk themselves.
My advice is as follows…
1. Turn away from the computer.
2. Press your feet on the ground, apply pressure and slowly lift that butt of yours from the chair.
Now you are a biped who no longer needs his ass on the couch to support his frame and can move about freely! So for activity, here are your options – running, walking, hiking, crossfit, martial arts, dancing, swimming, weight lifting, power lifting, yoga, zumba, pilates, basketball, football, sprinting, jumping, home workout DVDs… you get the idea. Choose a few and do them a few times every week. Like I always say 2-3 days of strength training, 1 day of low-intensity long duration activity, 1 day of high-intensity short duration activity and a day of active fun with your kid/dog will get you in top shape.
For strength training – Starting Strength or Wendler’s 5-3-1
For conditioning – This or this or www.crossfit.com
– Eat lots of vegetables, little fruit, lean meats, nuts and limited unprocessed dairy.
– Eat 2-7 meals a day. Eat to slightly less than satiety.
– Move everyday and at every opportunity you get. Strive to lead an active lifestyle.
– Play/workout 4-5 times a week.
Sure you’ll find people who will tell you to weigh and measure every gram of food you eat. Perhaps that works for them, a complicated and sad life of eating off a scale that is. But for me, keeping things real and simple does wonders.
“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius — and a lot of courage — to move in the opposite direction.” – Einstein