This winter is going to be the winter where you get as lean as possible
who said that having those 6 pack abs is impossible during the holiday season...
here are my top 2 ways to burn belly fat and lose weight fast this holiday season
#1...eat more PROTEIN
I know all of you meat lovers are going to love this one!...
"EAT MORE PROTEIN"
Your body burns about 30% more calories digesting protein compared to carbs
So just by getting your fill of your animal products can make your body a fat burning machine
Now your probably asking yourself "how much protein should i really be eating"
and the answer to that question depends on your goals.
Here is a short list of some of the factors you'll want to take into consideration:
So after you've taken those few things into consideration the next step is to figure out
"how much" protein is the right amount
and my general rule of thumb for the majority of my clients is 1-1.5 grams of protein per pound of body weight.
Your most likely going to have to play with this number to get the right amount that works for you,
and guess what...
what works today won't work tomorrow
(sorry i had to be the one to break the news to you)
because protein plays such a big role in building muscle and building muscle plays such an important role in weight / fat loss
as you build more muscle your requirements for protein may just increase a little bit.
In the beginning you may experience more trial and error until you get it right
and it may be frustrating but its well worth it in the end!
But... what if "i dont eat meat"
here are my top 5 non meat protein sources
(8 grams per cup): Although typically confused with a grain, quinoa is technically a seed—which is why it’s naturally gluten-free and high in fiber. What’s more, this all-star super-food is a complete protein, meaning it contains all 9 essential amino acids the body needs for growth and repair.
(4 grams per 2 tablespoons): Small but mighty, chia seeds are a powerhouse of protein, omega-3s, fiber and minerals. By weight, they are about 14% protein, which is very high by plant food standards. High in water content, chia seeds are also widely touted for suppressing appetite and losing weight.
(5 grams per cup): So Popeye was on to something after all! A cup of cooked spinach contains almost 5 grams of muscle-building protein, not to mention loads of vitamin A, calcium and iron.
(5-7 grams per 1/4 cup serving): Peanuts, almonds, cashews and other nuts are all fantastic sources of meat-free protein. Because they’re rich in healthy fats and omega-3s, nuts are great for suppressing hunger.
(15-20 grams per serving): With more than double the protein of regular yogurt strains, Greek yogurt is a tasty way to amp up your protein content. It’s also rich in bone-building calcium. For a nutrition-packed snack, steer clear of sugary Greek yogurt varieties and stir in some fresh berries
#2...eat less carbohydrates
You knew it was coming right
you've all heard this one before I'm sure.
"Carbs make you fat"
and guess what...
Now that I've confirmed what you've already known let me break it down a little bit further.
Your looking to burn fat right?
Have you met fat burnings enemy yet?
Well if you havent let me introduce you to INSULIN.
Insulin is what we call a storage hormone
and unfortunately theres two things your body can't do at the same time
and those two things are
store fat and burn fat.
So now that we got that out of the way let's talk about what insulin does.
Insulin is produced by the pancreas to keep our blood sugar in check.
Insulin is the door man to your cells.
Insulin allows sugar to get into the cells and do one of sugars main jobs which is to provide energy.
Sugar is stored mainly in your muscles and your liver.
Now your muscles and your liver can only hold a limited amount to sugar.
Guess what happens when the muscles and the liver can't hold anymore sugar...
all the remaining sugar is stored as fat
and this is where the problem begins.
The significance of eating less carbohydrates to burn fat is...
in order for your body to use stored fat as an energy source
there needs to be as little insulin present as possible
and the way you accomplish the goal of minimal insulin requirements is to eat as few carbohydrates as possible.
here is my list of the top 4 carbohydrates to stay away from
Refined grains that have been highly processed provide calories and carbs but few other nutrients. Examples include white bread, white rice, plain bagels, regular pasta and sugary cereals. Replacing refined grains with whole grains, such as whole-grain breads and cereals, brown rice and whole-wheat pasta can help you feel full while consuming fewer calories.
Although fresh fruits are a good source of fiber and vitamins, processed fruits often contain added sugars. Examples include some dried fruits, canned fruits packed in syrup and applesauce with sugar added. Many fruit juice drinks also contain added sugar. Look for unpeeled, fresh fruits and drinks that combine fruit and vegetable juices.
Sugary drinks are often high in calories and carbs, but contain few beneficial nutrients. One can of regular soda contains about 136 calories and 35 grams of total carbohydrates, including 33 grams of sugar. Since sugar is a carbohydrate and provides four calories per gram, 132 of the calories in regular soda are from sugar.
Starchy vegetables contain a lot more calories and carbohydrates per serving than do watery, green varieties. For example, a cup of sweet potato contains 180 calories and 41 grams of carbs, a cup of cut corn contains 143 calories, and 31 grams of carbs whereas two cups of raw spinach contains only 14 calories and 2.2 grams of carbs.
Tis the season to get into great shape... you can do it... make it happen!