Eating more to lose weight – simple tips
Are you trying to lose weight and have hit a plateau?
Are you tired and feel like you have no energy at 3 pm in the afternoon?
Are you eating the right portion sizes every 2 hours and still not dropping any weight?
If so then stayed tuned because what you’re about to read has assisted me to lose weight or body fat and gain lean muscle.
Eating more to lose weight is it even possible you may say?
This method is just another tool that can aid in fat loss and also help you build lean muscle.
So depending on the results you want to achieve which may vary from person to person, you may just want to lean up and don’t really care about getting that six pack look.
You may be happy where you are this year as appose to last year and are happy eating what you want and enjoying the types of food you’re eating at the present moment.
But if you are the type of person that wants to trim down and get that six-pack, then you will have to change the way you have been eating.
What will it take to lose that stubborn belly fat tip?
I remember my PT telling me a huge secret that changed the way I train.
He said if you want to sculpt your body and lose that unwanted belly fat and build more lean muscle. “80-85% of what you do is food or diet related and how much you eat, Calories in Verses Calories out.
10-15% is weight training and the rest say about 5% is supplements and other things.”
Weight Training tip
Another tip is Hypertrophy training with max reps including compound moves, dead lifts, squats, bench press,
Training schedule 4 days a week preferably, one day you could focus on legs, one day focus on chest and back, another day dead lifts with some accessory muscles, and the fourth day you can combine the large muscle groups in again.
As long as you work the targeted muscle areas two times a week with ample rest in between this will cause the muscle mass you desire.
Another tip that compliments weight training as I mentioned in a previous post was intermittent fasting, and again it’s free to do and will not cost you anything to try.
The health benefits for intermittent fasting
- Shreds unwanted body fat
- Regulates blood sugar levels
- keeps your heart healthy
- Reduces inflammation
- Reduces Insulin resistance
- Lowers risk of type 2 diabetes
- Reduce oxidation stress
- Good for your brain
- Fresh healthy glow to your skin
So Intermittent fasting is one of the most important factors needed in weight loss as it triggers the 2 main hormones in the body that controls weight or fat loss.
- Growth Hormone HGH increases dramatically up to 5 fold when you fast, plus it’s anti-aging and the most powerful fat burning hormone out of the six in the body plus it also protects muscle and aids in building lean muscle mass which also helps in losing fat.
- Insulin is another powerful hormone that aids in fat loss, in fact when insulin is present it will stop and block growth hormone. When you see people with the spare tyre look around the belly area, in most cases it’s because they are insulin resistance and the large belly could be a result of too much insulin present.
So by now you’re probably wondering what foods can I eat and what foods can’t I eat.
Again I am not a registered dietitian or medical practitioner, but these results have worked for me.
Carbs and sugars tip
I think these two foods have gotten a lot of bad press over the years and rightfully so, by now you should be aware that sugar in the blood stream spikes your insulin levels.
The average person eats around 31 teaspoons which equals 140 pounds or around 63.5 kg of sugar a year which is totally mind blowing.
Our bodies are NOT designed to consume the amount of sweets and sugar we consume today.
Limiting sugar and other simple carbohydrates can force your body to use stored fat instead of glucose for energy.
One of the major reasons you don’t want to consume too much sugar is that it turns into glucose quickly causing your blood sugar level to spike, releasing insulin to move glucose into your cells.
All the Glucose that your cells don’t use immediately for energy is stored as fat. All types of sugars, including natural sugars such as honey and maple syrup, fruits, starchy vegetables and foods made from refined flour — breads and pastas — will quickly raise your blood sugar.
Another reason to avoid these foods is when insulin is present it will stop and block growth hormone.
Again growth hormone protects muscle and aids in building lean muscle mass which also helps in losing fat.
Which leads me on to my final point for today being ketosis as mentioned in another post.
Ketosis is the natural metabolic process the body uses that burns stored fats as its fuel source instead of glucose/carbohydrates.
Ketosis or Ketones is a better alternative fuel source for the body to run on then sugar or glucose.
When you’re in ketosis your body is in the state of making ketones,
Running on ketones is like running your house on a clean energy source such as solar power rather than a dirty energy source such as coal.
ketosis, lowers your insulin levels, so in the absence of insulin your body is in burning fat mode.
Eating plan tip
Eating more of these types of foods in moderation of course can cause fat loss and aid in muscle gain.
So foods to eat would be Real protein like your chicken, red meat, salmon, barramundi, lamb chops, Canadian bacon.
Good fats, Avocados, nuts, cashews, Walnuts, Almonds, fish oils, Olive oil, Coconut oil, eggs.
Plenty of vegetables, greens, broccoli, cauliflower, salads, squash, cucumbers, blueberries. spinach.
These foods are simply suggestions that you can eat instead of the over processed sugary foods that are available today.
I will talk more in depth about these foods mentioned above and the importance of balancing them out later on.
The most important thing is that start and celebrate your progress and don’t look back enjoy.