| Hey Friend,
Fitness and nutrition is often confusing, uncertain, and hotly debated. But it doesn't have to be...
The "Secret" to weight loss (or weight gain) comes down to one key equation.
Calories In - VS - Calories Out... That's it!
When you take in more energy (i.e. calories) than you burn, you'll gain weight.
When you take in less energy than you burn, you'll lose weight.
When you take in the same energy as you burn, you'll maintain weight.
It doesn't matter if you're following Keto, Intermittent Fasting, Weight Watchers, Jenny Craig, Nutrisystem, South Beach Diet, Mediterranean Diet, Vegan, Carnivore, DASH, Atkins, Paleo, IIFYM, Dukan, Raw Food, Cabbage Soup Diet, Coffee and Grapefruit Diet, or any other "diet" that's out there...
You can not escape the law of thermodynamics. No more than you can escape the law of gravity.
Even if never consumed another gram of carbohydrate for the rest of your life, but you consumed excess calories in the form of protein and fat - you'd still get fat!
Even if you fasted for 23 hours per day, but then consumed a calorie surplus in the 1 hour per day when you do eat - you'd still get fat!
Regardless of how you manipulate the variables - at the end of the day it all comes down to "energy in" vs "energy out".
So if your goal is to lose body fat, which it probably is, considering that 2 out of 3 people in North America are overweight. Then you need to create a calorie deficit (i.e. eat less and / or exercise more) in order to allow your body to burn stored body fat for energy.
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Here are a few simple ways to do just that...
#1 - Consume more fiber-rich fruits and vegetables.
Fruits
and vegetables are high in volume and low in calories. So they will
fill up your belly and satisfy your hunger with less calories compared
to eating more calorie dense foods.
For example, you could
probably sit down and eat a full bag of potato chips with no problem.
But it's unlikely that you could sit down and eat a full bag of apples,
chances are after 2 or 3 apples you would start to get tired of eating
them and feel full. But with potato chips there's no satisfying your
appetite, there's always room for one more!
# 2 - Consume more lean protein.
Protein
is the raw material needed for building muscle mass, but it's also the
most satiating nutrient. You'll feel fuller faster from eating protein
than you will from eating any other macro-nutrient.
For example,
you could probably easily eat 5 chocolate chip cookies in a row and
still not feel full. But it's unlikely that you could eat 5 chicken
breasts in a row without feeling stuffed.
**Killer Fat Loss Eating Tip**
Always start your meals with vegetables and protein to fill your belly with high volume nutrient dense foods!
# 3 - Increase your daily activity.
A
lot of guys think that you can only burn fat by doing hardcore
workouts. But the truth is any extra activity you do increases your
calorie expenditure. Even simple things like taking the stairs, parking
farther from your destination, and/or using an activity tracker to nudge
you to take more steps.
Every little bit of exercise counts.
Small things like going for a 10 minute walk on your lunch break. Or
doing an extra 10 minutes of cardio at the end of your weight training
workout will add up over time.
Don't fall into the trap of
thinking that you have to kill yourself in the gym, be huffing and
puffing, with sweat dripping off your brow in order to burn fat. All
forms of physical activity and movement burn calories - regardless if
you break a sweat or not.
The most important thing to focus on is simply making progress - NOT stressing over trying to be perfect.
Instead
of taking the ALL or NOTHING extreme approach and trying to be perfect -
just focus on getting a little bit better than you were before.
You Don't Have To Be Perfect To Make Progress...
You Just Have To Be Good Enough... But Good Enough Consistently!
all the best,
Lee Hayward |
| all the best, Lee Hayward
(Your Over 40 Muscle Building Coach)
https://www.MuscleAfter40Blueprint.com
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