I am excited about the latest findings that has been emerging from the world of medical research. The evidence is abundantly clear and compelling – exercise is not good for fat loss!
What is the fastest and most effective way to lose fat ? Its eating more vegetables, protein (poultry, fish, beef. low fat dairy) and healthy fats from both saturated and unsaturated sources ( avocadoes, coconut oil, ghee, grass fed beef, eggs , nuts and chia or flax seeds) Also eating 1-2 pieces of fruit a day, one daily small serving of starches like sweet potatoes, butternut squash , whole grains like Oatmeal and Barley . Carefully and occasionally having high fiber low carb processed grains like breads tortillas and whole grain pastas. These are included as occasional /planned indulgences or treats along with dark chocolate and sweets for special occasions
Exercise is to be kept to a minimum. You need only 20 minutes of cardio a few times a week and strength training 2-3 times a week. This can also can be cut back to about 30 minutes .
I encourage an active lifestyle. By all means spend lots of time walking, doing yoga, dancing, bike riding, Jogging ( if you like the high ) spinning, crossfit , Zumba and anything that makes you feel good while moving your body. A sedentary lifestyle ( desk jobs or TV wathcing ) is now just as bad as smoking or other life shortening habits .
I have now geared my training and teaching to reflect these simple principles
HERE IS A SUMMARY OF THE FOODFIRST LIFESTYLE PRINCIPLES
EAT 4-6 TIMES A DAY
EAT 10 OR MORE SERVINGS OF fresh or frozen VEGETABLES AND GREENS EVERYDAY. ( Not peas, corn, legumes or beans)
HAVE ONE 1/2 cup SERVING OF A STARCHY VEGETABLE PER DAY ( beans, corn, potatoes, rice, whole grains, winter squash)
HAVE ONE OR TWO PIECES OF FRUIT PER DAY ( preferably berries, citrus, summer fruits, pears, apples ) Go easy on the tropicals
EAT PROTEIN WITH EVERY MEAL ( grass fed beef, fish, pork, poultry, low fat raw dairy, canned fish, and wild game)
EAT SMALL AMOUNTS OF HEALTHY FATS WITH EACH MEAL -Snack on nuts, avocadoes and use grass fed butter for cooking along with coconut oil. Avoid most vegetable oils except olive oil. Eat animal fats as long as they are wild or grass fed.
EAT OCCASIONALLY OR AS A SPECIAL TREAT FOODS WITH PROCESSED GRAIN ( PASTA .BREADS, PROTEIN BARS) ALL NATURAL SWEET PRODUCTS BAKED GOODS AND DARK CHOCOLATE . If you love carbs eat these on alternate days or designate special days for planned indulgences.
Drink as much water as you can each day – at least 64 ounces
Do whatever you can to get the best quality sleep
Use stress reduction to minimize cortisol levels in your body which inhibit fat loss and create cravings
Play have fun and don’t take things too seriously.
Spend time to plan organize and create the type of meals that support your best body and your best health
Use supplements as needed for your particular situation
Stay tuned for more ways to make this work for your lifestyle. I will have coaching tips and recipes in these postings.
We are all different and need to make adaptations as they work for our particular body type, metabolism, preferences, tastes and time commitments. Take what is best and leave the rest