Today’s post as seen on BreakingMuscle.com.
Google the word ‘body fat loss’ and get about 18,300,000 search results (to be exact).
It’s an age-old endeavor.
Look at the cover of any magazine in the grocery store check out line and you are guaranteed to see multiple covers claiming the secrets to success for body fat loss.
And, you’ve heard about the six-billion dollar diet industry that has infiltrated our country, despite the obesity and diabetes epidemic.
So, what are we missing?
What is the secret to success for shedding body fat?
As with anything health-related, every BODY is different, and your secret may look completely different from his or her secret.
However, there are some general guidelines for both nutrition and lifestyle factors that most everyone can and does benefit from (AND, they don’t involve being enslaved to a scale, a StairMaster or calorie-tracking app on your phone).
Here is your play-by-play template for conquering the feat of body fat loss today. (Above all, consistency is the crucial factor that separates success from struggle).
Getting Started
Establishing a foundation of good nutrition is the main focus when you are first starting out. Overhauling bad, non-helpful habits and replacing them with healthier choices. And by ‘good nutrition’, I am not talking about ‘low calorie’ or ‘low fat’ heart-healthy options promoted by the FDA. I am talking real whole foods your body was innately wired to eat:
- Protein (organic, free-range poultry; grass-fed beef/bison; wild-caught seafood; pasture-raised eggs)
- Fresh produce (Veggies and fruits, preferably organic, non-GMO; keeping fruits at 1-2 servings/day and starchy vegetables to minimum)
- Essential fatty acids (Fish, egg yolks, animal fat from organic sources, avocado, raw nuts & seeds, extra virgin olive oil, coconut oil, coconut butter, avocado oil, hemp & pumpkin seed oil, etc.)
- LOTS of water
In fact, water is one of the most important macronutrients to focus on beginning now. How much? Half your body weight in ounces at the minimum (not including the extra 12 ounces you need for every 8 ounces of diuretics, as well as exercise and hot weather support). Water helps get your metabolism firing to support all your cellular processes and aids in the digestion of all the wonderful nutrients you are going to be taking in.
As for what exactly you are cutting out of your diet?
Sugar. Fake sugar (artificial sweeteners; Stevia is an exception). Grains. Dairy. Alcohol.
WHAT?! Are you crazy?!
Don’t get your panties in a wad.
Your goals are body fat loss, right?
If you are wanting to see this happen faster than watching paint dry, then yes, cutting out these gut-offending foods for now will increase the rate of success you want to see.
(Again, this is a general template for body fat loss success. If you want to speak more on an individualized level, connect with a nutrition therapist or holistic practitioner who can help guide your process).
And you can forget about calorie counting, macronutrient counting, stocking up on Lean Cuisines and Diet Cokes, weighing and measuring your food.
Here is a basic Meal Plan Template to start focusing on:
Breakfast–
Protein (1-2 palm sizes)
Fat (1-2 thumb sizes for oils and spreads; closed fistful nuts/seeds, ½ avocado)
Veggie (1/2 plate; aim for non-starchy sources; lots of greens)
Lunch-
Protein
Fat
Veggie
Dinner-
Protein
Fat
Veggie
As for snacks, incorporate these as needed. Perhaps a mid-morning and mid-afternoon snack. Make these protein and/or fat-based with minimal intake of carb sources (perhaps some baby carrots or celery sticks with almond butter, or a small piece of fruit or handful of berries with a fistful of unsalted raw nuts).
Some Specific Examples Please!!!
Are you a black-and-white learner?
I am too!
Here are some concrete examples and meal ideas for your basic body fat loss template:
Breakfast
-Example 1: 2-3 pasture raised eggs + spinach & mushrooms + cook in 1 tsp grassfed butter + 2 slices Applegate Farms bacon/turkey bacon
-Example 2: Chicken/Turkey sausage patties x 1-2 (nitrate-free) + ½ avocado + sautéed greens in 1 tsp. coconut oil
-Example 3 Smoothie: 1 cup unsweetened coconut milk or almond milk + 1 serving denatured whey protein or hemp protein + handful frozen blueberries + handful of greens + fat (choice): 1 tbsp coconut oil, coconut butter, 1 oz. chia seeds/pumpkin seeds, or nutbutter
Lunch
–Example 1: Mixed greens + roasted asparagus + grilled salmon + ½ avocado + 1 tbsp extra virgin olive oil & vinegar
-Example 2: Homemade chicken or wild-caught canned tuna salad [Primal Mayo (avocado based oil; no sugar or canola oil) OR mashed avocado & Dijon mustard + diced celery + 6-8 raw pecans or cashews] + wrap in Romaine lettuce wrap + small peach or apple
-Example 3: Leftover turkey, bison burger patties or organic chicken thighs + roasted/steamed veggies (Brussels sprouts, zucchini, broccoli, asparagus, summer squash, etc.) + 1-2 TBSP coconut butter or unsweetened coconut flakes atop veggies
Dinner
-Example 1: Spaghetti squash + grassfed beef + homemade marinara sauce + steamed broccoli with 1 tsp. grassfed butter
-Example 2: Pan-fried fish (wild-caught fish of choice) + grilled zucchini & yellow squash drizzled with 1 tbsp. extra virgin olive oil + mixed green salad with Balsamic or coconut vinegar as dressing
-Example 3: Turkey or grass-fed burgers + ½ avocado + lettuce/tomato + small sweet potato (diced and roasted) or homemade carrot ‘fries’
Snacks
- 1-2 hardboiled eggs
- celery sticks with 1 tbsp. raw almond butter
- carrot sticks with 1/3 cup guacamole (homemade)
- leftover protein (chicken, pork chop, small burger patty)
- nitrate-free deli meat (turkey, ham) rollups
- 1-2 tbsp. coconut butter
- 1-2 tbsp. raw nutbutter
- small fistful raw nuts
- homemade tuna/chicken salad
- small piece of fruit with nutbutter or raw nuts
- 1 serving high-quality whey protein in water (around workouts is great)
Got some inspiration?
Yes…But how much do I eat?
Gauge the total amounts you eat, based on your hunger-fullness levels.
After all, you can only eat so much chicken breast, broccoli or nuts in one setting without suffering a stomachache.
Practice good digestive practices by ensuring you chew your food thoroughly, and even consider placing your fork down in between bites. It takes your brain about 20-minutes after consuming anything to eat to signal to your stomach that you are full—so no rush here people.
Sip water as needed, but aim to keep the majority of your water consumption around meals, rather than during.
Also you cannot go wrong with adding a high-quality probiotic to your daily supplement regime, taking one dose in the morning and one in the evenings before bed. A few of my favorite brands include: Green Pastures’ Cod Liver Oil, Prescript Assist’s soil-based signature probiotic formula, and Transformation Enzymes Probiotic. Probiotics=the promotion of healthy gut flora=improved assimilation and uptake of your nutrients, and promotion of a healthy intestinal lining. In addition, consider incorporating more probiotic foods into your diet: sauerkraut, fermented foods (like beets), 2-4 ounces of kombucha, and even homemade chicken or beef bone broth.
Dealing with Cravings
Often times, people ask, ‘What about my cravings?! My sweet tooth? What do I do after dinner when I can’t control them?’
First things first: Breathe.
YOU can most certainly control what goes into your mouth. It is not tying your hands behind your back and forcing it’s way in there.
Secondly: Do a mindfulness check.
Ask yourself: Why and what?
Why am I craving this right now? What am I really craving? Am I reaaalllly hungry?
Perhaps your sweet cravings have just become a habit or ritual; a source of instant gratification; a filler for boredom or loneliness or insecurity.
Whatever it may be, there is NO time like the present to begin replacing these mindsets and habits.
Often times, distraction can work wonders. Do something else. Remove yourself from the same ol’, same ol’ situation (in front of the TV, on the couch with a spoon in hand, etc.).
Thirdly: You may be surprised.
Often times our ‘sugar cravings’ are really signs of blood sugar handling dysfunction and/or fatty acid deficiencies. You may find as you begin to incorporate more essential fatty acids into your daily diet, your sugar highs and lows, and your cravings, naturally begin to fade. Voila nutrition!
Fourth: The Replacements
Replace old standbys like Ben & Jerry’s or milk and cookies with a healthier, more nourishing alternative.
Try:
- Tazo Cinnamon tea or other herbal tea
- Grassfed butter cubes (1 tbsp) + homemade nut/seed crackers
- Unsweetened almond milk (chocolate or vanilla)
- A spoonful of coconut butter
- A small piece of dark chocolate (80%+ cocoa)
- 1 TBSP Enjoy Life Chocolate chips or unsweetened coconut + 1 TBSP raw nutbutter
- Homemade avocado ‘pudding’
- Homemade coconut-milk ice cream (main ingredients: 2 cans full-fat coconut milk + 1 vanilla bean; see recipe here ; Moderation, moderation, moderation)
- Handful frozen berries/cherries (moderation here, make this one of your 1-2 servings of fruit/day if you choose this)
- Chocolate or vanilla protein powder, mixed with water (look for brands without sugar/artificial sweeteners, other than Stevia if you do powders)
Other Factors
Solid nutrition will get you FAR in your body fat loss goals. But (there is always a ‘but’), it is imperative to consider the other lifestyle factors that will either help or hinder your progress. They aren’t ‘sexy’, but they are fundamental to seeing success, including:
- Sleep: That 5-6 hours you are getting? Nope don’t cut it. Lack of sleep raises ghrelin (appetite stimulating), and lowers leptin levels (satiety hormones). In other words: Lack of sleep is linked to increased your appetite, and impaired ability to recognize fullness, or contentedness, during meal times. Press the re-start button for yourself with your new dietary changes, and give yourself permission to sleep 7-9 hours per night, like it is a to-do.
- Stress: Chances are, if you’ve been struggling with ‘stubborn body fat’ for awhile now, your body is STRESSED. From former weight loss or body fat loss efforts, underfeeding, overeating, work stress, traffic, endless to-do lists and more. Stress is a PART of life, but if left unmanaged, it takes its toll on our bodies: namely through increased cortisol levels. Our cortisol levels impact our hormone balance and consequently impact our body’s desire, or even ability, to shed body fat. How so? Your body becomes way more concerned with trying to deal with your stressors, that its last concern is body composition shifts.Ok, ok, ok. Stress is a part of life. I am stressed. But easier said than done to get rid of.
Word. A few simple things to give a whirl:
-Put a little meditation in your life. Order 8-Minute Meditation on Amazon and experience the power of taking a time-out for yourself. Or simply turn some light soothing music on, set a timer for 8-10 minutes, and focus on breathing, reflecting, clearing your mind.
-Incorporate a yoga class into your schedule at least once per week.
-Focus on accomplishing less. Narrow your daily to-do list to your TOP 1-3 priorities to get done that day. Write em out on a small sticky note or piece of paper (so you can’t keep adding to your to-dos) and focus on doing those things really well.
–Make time for social connectivity. According to a study by Happy Living (a non-profit organization and social movement), happier people in life are those who have at least 6-8 hours of contact with other humans in their days. We are social creatures, and while ‘you’ time and downtime is very important as well, people make life rich! (and consequently, get us out of our heads, away from our desk, or other stressors in life weighing us down).
–Exercise. Exercise, as you probably know, releases endorphins. Endorphins make you HAPPY (and less stressed). Aim for at least 30-60 minutes of movement and activity most days. And no need to pound the StairMaster or run like a mad-person on the treadmill. Simply WALKING—walking as much as possible—is excellent, particularly within the first 30 days of focusing on making nutritional and lifestyle changes—for body fat loss. As your stress levels begin to quell, then weight training, coupled with some HIIT training can be the ‘cherry on top’ to enhancing your body fat loss. But for starters, WALK before you run. You need to get back to the basics and focus, again, on de-stressing the body in order to promote healthy, happy hormones that are willing to work in your favor for body fat loss (instead of against you).
Get it? Got it? Good.
Should you have any questions about body-fat loss, shoot me a message at [email protected]. I’d be happy to help.
-Dr. Lauryn
Meal Prep Friday
Here are a few recipes to take a stab at this weekend, in prep for the next week! Fall is upon us…meaning lots of delicious, warm comforts to experiment with for the coming cold months!
Butternut Squash Soup
- 1-2 whole butternut squashes (1 is good for 3 servings)
- 1 or 2 cans of coconut milk, depending on the number of squashes you prepare (look for organic without any other ingredient except maybe guar gum);
- 1 quart organic, free range chicken stock
- 1-2 tsp cinnamon
- 1 tsp sea salt
- 1/2 tsp nutmeg
Directions
- Preheat oven to 350 F.
- Cut your squash lengthwise and remove the seeds.
- Place the halves, face down, on a baking sheet and place in the oven for about 45 minutes or a little longer
- Scoop out the cooked flesh in a sauce pan and add about 3/4 of a can of coconut milk per squash.
- Mash the squash with a potato masher on a low heat. Note that you can also place the flesh and coconut milk in a blender and blend the mixture. I prefer the version in the pan, less work than washing a blender.
- Once everything is mashed up, adjust the consistency by adding some coconut milk if needed. Season with cinnamon, nutmeg and/or salt to taste.
Sloppy Joes
Ingredients
- 1 tablespoon coconut oil or other cooking fat
- 1 small onion, diced or 1 tsp onion powder
- 1 pound ground beef or ground turkey
- 1 can tomato paste (6 oz.)
- 1/2 cup beef or chicken stock
- 2 teaspoons garlic powder
- 1 tablespoon brown or yellow (prepared) mustard
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon liquid smoke
- 1 teaspoon chili powder
- salt and pepper to taste
- Sweet potatoes (optional)
Directions
- In a large skillet, heat the oil, then add your onions and sauté until slightly translucent.
- Add meat, and cook, breaking apart any big chunks of meat.
- Once meat is completely browned, add all remaining ingredients, stirring very thoroughly to combine well.
- Continue cooking for 5-10 minutes or until sauce is somewhat thickened and flavors have had a chance to meld.
- Add to a sweet potato for an extra serving of hearty goodness!!
Herb Crusted Salmon (Simplicity inspired by PaleOMG)
Ingredients
- 2 salmon fillets (6-8oz each)
- 1 heaping tablespoon coconut flour
- 2 tablespoons fresh parsley (or dried, if you have on hand)
- 1 tablespoon olive oil
- 1 tablespoon dijon mustard
- salt and pepper, to taste
Directions
- Preheat oven to 450 degrees.
- Place salmon fillets on a parchment or foil lined baking sheet.
- Top your salmon off with olive oil and dijon mustard and rub into your salmon.
- In a small bowl, mix together your coconut flour, parsley, and salt and pepper.
- Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.
- Place in oven for 10-15 minutes or until salmon is cooked to your preference.
- Serve atop a nice salad, alongside a Japanese sweet potato and roasted asparagus, or on top of cauliflower rice and sautéed chard.