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| Quick protein shake+ ice |
Dr D’s top 10 strategies to lose body fat
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EAT BREAKFAST DAILY to stop your body
from munching your muscle mass. I
typically aim for 10 grams of protein and at least 3 grams of dietary fiber
with a few grams of fat (i.e. 1/2 cup high fiber cereal with 1 cup 1% milk), but
adding a scoop of a protein powder with ice and either 6 oz of juice or your
favorite milk drink it fast and easy.
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EAT 4-6X EACH DAY (not just one or two
big meals = 1200-1500 kcals/d) but several smaller meals ideally with at least
10 grams of protein per meal/snack and at least one snack - every 3-4
hours.
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EXERCISE 5x A WEEK ideally burning 2000
calories/week with at least 2x10 minutes of serious strength training and 2x10
minutes of stretching each week. Aim for exercising every 36 hours and do at
least one bout of moderate exercise a week that is longer than an hour each
week (hiking, walking, Zumba class followed by Yoga class) to burn more body
fat. If you truly want to build muscle then make sure you consume 10-15g
of protein 30 minutes before and ideally within 30 minutes after each workout.
This is as simple as a glass of milk, a high-protein bar, a whey protein drink
or just eating a meal with an egg or a few ounces of meat/fish within 2 hours
of exercise.
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CUT THE CARBS - particularly refined
high-glycemic index foods like sugars, white bread, and white rice using (a
more Zone, Atkins or Paleo diet approach) with only 3 servings of whole grains
and 1 serving of fruit/day (per 1200 calories). For athletes, this may mean consuming
significantly less sport gels, GUs and not drinking your calories with sodas,
juice or even gatorade (except on long bike rides and races) AND substituting a
protein powder, higher protein/fiber bars or a lot of low-fat dairy instead of
the higher carbohydrate foods were used to doing.
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EAT MORE FIBER, BEANS AND HEALTHY FATS.
Regularly eat avocado, nuts, and salmon. Add flax, seeds and an omega-3
supplement. These foods help keep you full and decrease your appetite for
hours.
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SLEEP MORE. Statistically, those
who sleep more weight less, probably because their body is less stressed, and
more able to produce the chemicals used by the body to decrease appetite and
maintain blood sugar.
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LIMIT ALCOHOL to no more than two
drinks/WEEK: Alcohol truly screws up weight loss and adds to abdominal fat. If
you cut back on only one "not-so-healthy" item that you currently
consume in excess this may be your best choice.
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TAKE 10 DEEP BELLY BREATHS twice a day.
Breathing in deep from your lower diaphragm and exhaling all the air in your
lungs helps force more oxygen into your body and clear excess carbon dioxide.
Yoga, Pilates and intense workouts also help your body get more O2. More oxygen
helps you burn more fat.
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GET USED TO SMALLER PORTIONS of
starches, proteins and treats. How? Use a half cup measuring cup for a
serving everything except vegetables; eat raw vegetables, salad and higher
fiber foods slowly with water before the rest of your food slowly; chew and
truly savor every bite; make sure you eat protein and fat/fiber at every meal;
drink water or non-caffeinated teas to help you feel full before, during and
after meals.
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ALLOW YOURSELF SMALLER PORTIONS OF
FAVORITE FOODS - so you don't feel like you are sacrificing too much and then
sabotage yourself later.
Next: Do you really need a weight loss supplement?
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