When it comes to fat loss there can be some pretty extreme diets out there, most of them so extreme that they are not sustainable long term. Here are some easy to follow fat loss tips for the everyday gym goer or anyone who wants to look good for that matter! So lets be proud to take our shirts off at the beach this summer!
1. Every meal should contain protein.
If we look at what macro nutrients are recommended for the average person, most dietary guidelines recommend 45-65 percent of our daily calorie intake come from carbohydrates and only 10-30% from protein!
Consuming protein has been shown to combat hunger cravings longer compared to carbs alone.
In addition to cutting cravings and help build muscle, protein consumption has been shown to increase metabolism up to 35% after ingestion. This is known as the thermic effect of protein!
Protein seems like just the perfect macro nutrients for us trying to lose belly fat, so lets up the protein!!
Best sources of protein:
- Whey Isolate
- Eggs
- Fish
- Turkey
- Chicken
- Beef
When choosing a protein source always opt for leaner cuts or preparations of meat. Organic and grass fed is always better than not when possible to optimize biological value, absorption, and maintenance of a healthy gut flora!
2. Increase meal frequency
Knowing what we know now about protein and the thermic effect of food. Lets crank up our metabolisms as much as possible just with simple food manipulation! Increasing the frequency of meals will increase the calorie expenditure of your body. Since we get an approximate 35% increase in caloric burn when consuming protein, eating 4-5 smaller meals throughout the day should yield better results than just eating 1-2 large meals.
On average, a good guideline for someone training and actively trying to lose weight is to consume approximately 1g of protein per pound of body weight. For example a 200lb individual will require around 200g of protein, divide that up into 5 equally spaced meals for maximum calorie burning a satiety, that is 40g of protein per meal!
On average, a good guideline for someone training and actively trying to lose weight is to consume approximately 1g of protein per pound of body weight. For example a 200lb individual will require around 200g of protein, divide that up into 5 equally spaced meals for maximum calorie burning a satiety, that is 40g of protein per meal!
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