How to Eat for Fat Loss

Wondering How To Eat For Fat Loss, and get results fast.

As many of you begin to make progress on your fat loss goals I have received a number of questions around “How To Eat For Fat Loss” on the Fit Yummy Mummy Facebook Fan Page.

To help ensure everyone here is on the right track, here are

3 Quick Start Supportive Nutrition Guidelines

1 ~ Eat

Yep, you have to eat, eat enough and eat often- every 3 to 4 hours – in order to fire up your metabolism, give yourself energy and to help keep you satisfied….when you are satisfied – the cravings go away.

You canNOT Starve Fat Off Your Body.

Eating enough ensures that your body has the nutrients it need to do all of the above and prevent your body from going into starvation mode – if you eat 1200 calories or less you are taking the steps necessary to battle cravings and teach your body how to Store Fat.

Insufficient calories means less muscle, lower metabolism and increased cravings for junk. Eat junk with a slow metabolism….keep the fat.

NOTE: This is not about eating based on hunger nor getting in a certain number of meals. When you eat sportively, you plan ahead and make sure your body is refueled and nourished throughout the day.

2 ~ Eat Supportive Foods

A no brainer, right?

Actually this is a VERY confusing topic for the aisles of the grocery are FILLED with foods that TELL you they are Good for you.

When in fact these are just glorified processed foods!

BE Careful!

Just because something is low fat, fat free, low sugar, sugar free, no trans fat, 100% this, whole grain that…..etc. does not mean it is good for you.

The best foods for fat loss? Whole, natural, unprocessed foods!

In other words…foods that do not come in a package with a list of 15 or more ingredients that you cannot even pronounce.

Your best whole food options include…

* Proteins (meats, eggs, fish, nuts, beans, dairy)

* Produce (fruits and veggies)

* Whole grains – which I suggest eating in moderation based on the results you are getting.

Foods that IF a grocery store did not exist – you could go outside and find.

You can grow it, pick it, gather it, hunt it….get the picture.

3 ~ Eliminate the Crap

Yes, this goes along with the guidelines above, but I need to be clear on this one.

Drinking sugary and/or diet beverages, eating baked chips, sugar free ice cream, trans fat free cookies, low sodium frozen diet dinners, etc.

Not sure?

First ask….does this food support my fat loss efforts….hence the term “Supportive Nutrition”

Then take a look at the food label. If the list of ingredients takes up more space then the actual nutrition content and you have no idea what those words mean….put it down.

To help you get on the right track, I will take you through a brief menu plan critique

What follows is a meal plan a Fit Yummy Mummy put together but still had many doubts.

~~~~~~~~~

Holly, Here is a a typical day of eating for me.

My Questions…

* I am eating correctly and with enough calories?

* I do not even know where to add more into it.

* I am 5’4″, and around 140. I would like to loose fat and drop my weight closer to 130.

Daily Meal Plan Sample

Breakfast

Quaker Oatmeal Maple and Brown Sugar: 1 Packet : 120 cal

Egg white only: 3 white : 20 cal

Calories: 140

Snack 1

Prograde Lean : 1-3/4 scoops

Calories: 236

Lunch

10 baby carrot : 43 cal

10 string beans : 17 cal

Chicken, breast, 3 oz: 103 cal

Quaker Oatmeal Maple and Brown Sugar: 1 Packet : 120 cal

Calories: 283

Snack 2

Prograde Lean : 1-3/4 scoops

Calories: 236

Dinner

Tortilla, whole wheat : 85 cal

Chicken, breast, 3-1/2 oz: 120 cal

1 small lettuce leaf : 1 cal

Lettuce, salad with tomatoes and carrots, 2 cups : 30 cal

Newmans Light Honey Mustard : 2 Tbsp : 70 cal

Calories: 305

Total Calories: 1200

~~~~~~~~~~

At first glance I can give you a few suggestions on how to eat for fat loss, and get you moving in the right direction. For one, I will say that you are not taking in enough calories – especially if you are working out consistently.

 

I would suggest …

 

1. Upgrading your instant oatmeal – instant is loaded with sugar, salt and artificial ingredients.

Choose good old plain oatmeal, rolled oats, or steel cut oats. It’s the real stuff, more nutrients and you control what goes in it

2.Eat Your Protein! Why not eat a whole egg or two for breakfast? Breakfast is also the perfect time to eat fresh piece of fruit and whole grains. Great source of lasting energy and a great kick to your metabolism!

Your body is ready to use the faster digesting carbs of fruits to kick start your metabolism and refuel your body for the energy you need to start your day. Proteins help you stay satisfied longer and maintain stable blood sugar levels.

3. I do wonder why are you not using 2 full scoops of Prograde Lean?

Please use 2 – as you mentioned you did not know how to increase your calories.

4. Instead of instant oatmeal at lunch, eat a real piece of fruit and/or some sliced fresh veggies dipped in hummus. These are quick and easy to eat and prepare.

5. Trade your second meal of prograde lean for a whole food snack.

While meal replacement shakes are great for when you are on the go and seem to have no time to eat or maybe you didn’t plan ahead of time, your body will burn more calories digesting whole foods.

I would only use Prograde Lean once a day, so figure out what time of day works best for you and trade the other out for whole food.

EX- apple and almonds

6.Trade the iceburg lettuce for salad greens, mixed greens, spinach… options that are deeper in color are higher in fiber and nutrients.

Don’t be afraid to increase the servings of veggies at any meal.

Instead of counting out 10 beans….go overboard double it….it is still under 100 calories and will fill you up with nutrients and fiber. Your goal each day should be TO have about 10 servings of fruits and veggies.

 

Final thoughts…

 

Calorie-wise.… I would not suggest eating any less than 1500 calories at this time…especially if you are exercising Fit Yummy Mummy style. Your body needs the energy and nutrients in order to fire up your metabolism.

Did not see any drinks listed. Be sure you are drinking water with every meal. Watch out for the high calorie drinks or drinks loaded with artificial ingredients.

Implementing these small adjustments will help you see that you can eat more, feel better and see great results FASTER!

The most successful nutrition plans are ones that are planned ahead of time.

Eating supportive foods every 3 to 4 hours is not something you can follow by waking up the day of and winging it.

Planning your meals does not have to take a lot of time either – I know this is a common excuse. In reality, if you first keep track of what you eat by using a food log for 3 to 5 days, you are already ahead of the game.

Once you know what and how you eat, you have the knowledge and the power to make adjustments – and yes the small adjustments you make each day DO add up….no one here is asking you to do this perfectly from day one.

Taking the time to make these adjustments will make or break your ability to see results…you just cannot out train poor nutrition habits. Your results are worth it to make the time to plan it out.

Here’s to your meal planning success!

For a complete fat loss blueprint designed exclusively for busy moms- including comprehensive nutrition plans, goal setting strategies and fat blasting workouts that require a mere 90 minutes of your week…..Visit FitYummyMummy.com

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