A lack of consistency can be one of the most harmful traits if your goal is to lose weight. If you smoke, drink large amounts of alcohol, drink your calories (sports drinks, soft drinks) and are not exercising, your are limiting your ability to achieve optimal body composition!
#1 Don’t Eliminate Fat!
All cells in the body are made up of 2 layers of lipids or fats. They are either healthy or harmful depending on the type you eat.
If your cells layers are made up of healthy fats, then they are more receptive to insulin and bind easily. This is necessary for energy production and regulation of a healthy metabolism.
When you increase the sensitivity of your cells to insulin, it allows glucose (from the carbs you eat) to enter the cells, and be used as fuel.
If you have an imbalance between omega 3 and omega 6 in your diet and you consume large amounts of trans-fats, your cell lipids layers will comprise mostly of trans-fat. This imbalance creates insulin resistance and places you at greater risk for diabetes.
#2 Balance fat intake
Aim for an almost equal ratio of Omega-3 : Omega-6 fats. Omega-6 fatty acids are found commonly in the diet and in vegetable oils. Omega-3 fatty acids come from fish oil (DHA, EPA, ALA) and grass-fed beef.
#3 Lower Cortisol Levels
Chronically high cortisol is associated with higher body fat, accumulating around the internal organs. Elevated cortisol levels reduces the body’s receptiveness to insulin making it almost impossible to lose weight.
External stress and internal physiological stress (e.g. chronic inflammation in GI tract) are the cause of elevated cortisol levels. When the body is not stressed or overstimulated, its ability to burn fat stores is increased. Reduce stress on the body by:
- Consuming anti-inflammatory foods and probiotics for a healthy GI tract
- Yoga, meditation and deep breathing
- Strength training (to increase receptor sensitivity)
#4 Focus on Digestive Health
Probotics are naturally occurring bacteria in the GI tract and fermented food (Yes! think sauerkraut). If your gastrointestinal system is not healthy, it will make it extremely difficult to lose fat.
More than half of the neurotransmitters that send messages to hormone receptors and cells are found in the gut. If it is unhealthy, the production of these neurotransmitters will be affected. This results in poor cognitive function, disrupted moods and a lack of energy.
If your digestive system is healthy, these neurotransmitters will work at optimal level, giving you energy to support your metabolism
#5 HCL (Hydrochloric acid) or Stomach Acid
Having adequate stomach acids allows the body to completely digest and absorb the nutrients from food. It also improves the absorption of these nutrients.
#6 Start the day with Protein
Cereal and high carb foods are poor choices to start the day. A high-quality protein meal to start the day helps stabilize blood sugar levels and send the neurotransmitters in the GI tract firing.
A high carb meal will trigger a big insulin response, elevate serotonin & create low cognitive function.
#7 DRINK WATER!
I can’t stress this one enough!. The body is made up predominately of water and therefore needs to be replenished regularly. Having a high water concentration in the cells, allows the body to function more efficiently and absorb more nutrients. Even just 1% dehydration can negative affect training performance and fat loss.
#8 Strength Train – be as active as possible!
Strength training is essential for fat loss. t will burn fat, calories, improve insulin sensitivity and glucose uptake, and make you stronger.