Fat Loss, Not Weight Loss

by George Louris

Have you given up on your New Year’s resolution yet? If you’re like most people, you didn’t get past week two. But have no fear, if you follow these five simple rules you can accelerate your fat loss, increase your energy and improve your overall health.

1. Eat More Vegetables: Yup, mom knows best. You’ve undoubtedly heard this one a million times, but that’s only because it works. The trick is to stay away from starchy vegetables. That means practically any vegetable of your choice other than carrots, corn and potatoes (fried, white or sweet). Otherwise eat as many vegetables as you want, all day long. Here are three easy ways to eat more of them.

2. Eat More Protein: In fact, you should be eating protein at every single meal. Protein helps you feel fuller for longer and is necessary to help feed your muscles. Great sources of protein include beef, chicken, fish, dairy and eggs (Get the real deal about eggs here). Protein in the morning is especially important. Skip the cereal and opt for a high protein breakfast instead.

If you “don’t have the time” for a full blown breakfast, opt for a protein shake or smoothie instead. If you go the protein shake route, make sure you choose one that is gluten-free and without any artificial sweeteners. I’ve tried dozens of brands, and have found that the pro/grade protein powder is easiest to mix, tastes the best and is easiest on the stomach.

3. Embrace Natural Fat: Contrary to popular belief, fat alone has little to do with making you fat. Eating the kind of fat that’s found in omelets, avocados, olives, olive oil and nuts isn’t what’s going to push you over the edge (eat these in moderation as they are dense in calories). Instead, be on the lookout for foods that are high in carbs paired with foods that are high in fats. These types of food will spike your insulin levels and will cause your body to store fat instead of burn it. (Fat alone will not raise your insulin levels).

4. Skip Processed Foods: If it comes in a bag or box, skip it. It’s that simple. Be wary of “foods” that claim to be “low fat” or “zero calories”. “Low fat” foods typically are loaded with sugar and “zero calorie” foods usually are “flavor enhanced” with toxic artificial sweeteners. Avoid both. This includes deli and luncheon meats which typically include added salt and sugar and are loaded with nitrates (often linked with increased risk of cancer).

5. Ditch the Fast-Digesting Carbs: Foods that contain high levels of glucose raise blood sugar levels quickly. This in turn signals your body to release a flood of insulin. Keeping your insulin levels low not only helps speed up fat loss but it also improves your overall health. In fact, one study by the University of Connecticut showed that when researchers analyzed why low-carb dieters were successful, the calculated that 70 percent of their weight loss resulted from low insulin levels.

So what kind of carbs are “fast digesting”? Fast digesting carbs include foods that are made with sugar or are high in starch. This includes rice, potatoes, bread, pasta, and any other flour-based foods. Eliminating or minimizing the consumption of these foods will go a very long way towards a leaner and healthier you.

6. The last thing you should keep in mind is that your goal should be fat loss, not weight loss. It’s a very important distinction (losing muscle is actually counterproductive to any weight loss goals). One way to help maintain your muscle is to perform a full body resistance based workout at least three times a week. You don’t need to go crazy and spend hours a week working out, 15-20 minutes of intense exercise using a pair of dumbbells or even just your bodyweight can provide significant benefits.

Bonus Tip: For everything you do throughout the day, ask yourself: “Where’s the fat loss in this?” I have found this especially useful when it comes to what I eat or drink.

Bonus Tip Two: To check out two of my favorite smoothie recipes, plus a free fat loss workout , you can check out this article: Killer Fat Loss Workout With Dumbbells + Smoothies.