5 Key Nutrition Rules for Sustainable Fat Loss
As a nutrition coach at Total Fitness Solutions, I get asked a ton of questions on dieting. One of these questions is, “Where should my macronutrients be on a daily basis?” or “How many calories should I take in daily?”
But everyone is different.
The answer I can give would be the wrong one unless I spent time detailing your past nutrition habits, eating patterns, hormonal status and not to mention your body type.
All these factors come into play when structuring a fat loss plan that will sustain you in great shape for a long time.
And that is the key.
What is going to help you achieve sustainable results in the long run.
I am talking about key steps over 6 months, one year, two years and 5 years.
Here are 5 key strategic moves that you need to keep in mind:
- Eat every 3-4 hours
A lot of people will read this and think, “But I thought meal timing was a myth?!” and my response is simple. This is a guideline made to achieve habitual changes that lead to long-term results and adherence to future dieting. So if you ask me whether it matters if you had one meal 2 hours apart and another 5 hours, I would say “Of course not just eat!” But when creating a habitual improvement in your relationship with dieting, it is important to practice this for a few reasons. It will make sure you are not over indulging, it will make sure that you meet your caloric intake by the days end, it will make sure you are meeting nutrient requirements (if you follow the steps below in these meals), and it will get you used to meal preparation.
- Eat complete, lean protein at every meal.
This is crucial. Protien is the building blocks of lean muscle which will boost your metabolism. It will also help you control your insulin levels which if high will result in fat gain.
- Carbs: You earn, you eat
I enjoy telling all my clients after a really hard session to go home and enjoy a quick blast of carbs. They have earned the right to eat them at that stage. But I don’t mean any carbs.
Not the ones that cause you to gain weight. So don’t worry about the fruits and veggies with this rule. This one can be difficult because breads, pastas, rice’s and all the other starchy foods are huge staples in the culture we live in. Our bodys can handle carbs a lot better after training when our glucose levels are low so replenish them
- Eat Healthy fats:
Even though the word fat is associated with the type of fat that we want to lose, you’ll need to get fats into your diet from the right sources if you want to lose fat. There are three main types of fats- saturated, monounsaturated, and polyunsaturated. Eating all three kinds of fats in a good balance is important, especially when losing body fat is our goal. For your saturated fat intake you should aim to get this from your animal products and cooking in coconut oil or grass fed butter on occasion. Your monounsaturated fats should be coming from mixed tree nuts and olives/olive oils. And your polyunsaturated fats should be coming from flaxseed oil, fish oil and more mixed tree nuts.
- Prepare for success
This I find is the most important tip I can give you. The most successful athletes in the world swear by this. The ability to have your meals prepared the night before is the key between snacking and staying the course. I get clients all the time buying plastic containers and on Sunday and Wednesday nights putting one hour aside to prepare food for the coming days.
It saves time, you know what you are looking forward to eating and it will prevent you from entering a shop hungry on way home from work which is always a recipe for disaster.
Also, some people do not eat enough and this is a great habit to engage with to increase food intake healthily.