10 Keys to Burn Fat and Live Fit this Year
Since weight loss is the most desired goal each New Year, even for the busy entrepreneur or executive, I thought you may enjoy some tips to lose fat and live fit. These tips are easy to implement and the benefits are vast.
Did you know every year 90+% of people fail at achieving and maintaining their fitness & fat loss goals throughout the year. Even those who do achieve them often gain back the weight they lost and more. I know you’ve probably fallen victim to these stats in the past, but this year is different and I’m here to help you.
Below are 10 ways to help you not only burn fat and live fit, but they’ll increase your energy, help you gain lean muscle, decrease stress, improve sleep and they’ll probably save you time and make you money because you’ll be more productive while performing at higher levels. Let’s get started.
Breakfast of Champions
This is one of my favorite high performance tips. It’s quick and it’s easy and it sets the tone for your whole day. Eat breakfast. I know you’ve heard this before, but this is different. Do not eat toast, bagels and cereals, but meats (eggs are great too.) and fats. Yes, you heard me right. Eating a breakfast with high quality meats and healthy fats can not only help you burn fat, but also increase energy, decrease cravings and improve mental focus. Read on for more details.
Pasture-raised, grass fed meats are loaded with protein and a variety of amino acids that help energize your brain, put on muscle and burn fat by helping balance hormones. Meats or at least high quality protein should be found in nearly every meal you have. Bison, beef, lamb, duck, goose, pork, chicken and turkey are all good choices. If your budget is a little tight and you can’t choose pastured then make sure you choose the leanest sources as the majority of toxins from growth hormones, antibiotics and bad feed are found in animal fats. Same goes for fish…choose low mercury, wild caught, not farmed fish. Some solid options to get you started are sockeye salmon, trout, summer flounder, a variety of seafoods, anchovies and sardines. Thaw these out overnight so you can cook them quickly in the morning.
If you want to eliminate cravings, improve metabolism and burn fat then you need to be eating “good” fats. Foods like meats (quality remember), fish, nuts, avocados and olives are great sources of healthy fats. Also when you want to add fats you can include butter, coconut oil, olive oil (do not cook at high heats), macadamia nut oil and ghee to the recipe. How much fat will vary person to person, but staying between 50-100 grams is a great area to increase performance and improve health.
Lose fat by loading your plate with a variety of veggies, especially those with high fiber. You can rarely if ever go wrong with choosing greens such asparagus, broccoli, spinach, kale, cabbage, peppers, green beans, cucumbers and zucchini. These veggies help to alkalinize the body which improves digestion, immune function, metabolism and fat burn. Make sure you get plenty of micronutrient mix by choosing a variety of colorful veggies. Choose from different types of squash, carrots, mushrooms and others to brighten your plate.
The liver plays a key role in metabolizing fats. You can help to cleanse your liver by 1.) following the above, especially the consistent adequate intake of proteins and veggies and 2.) by avoiding daily chemical estrogens. The difficult part is chemical estrogens are close to everywhere in our environment. If you’re breathing air, eating processed foods or fast food and water then you’re most likely taking in toxins. That being said, you can help manage toxin intake by drinking filtered water whenever possible instead of from a faucet or plastic bottle, eliminate or at least minimize artificial sweetners, alcohol and anti-inflammatory medications (NSAIDs).
Strip Starches & Sugars
An abundance of starch & sugar leads to fat gain by increasing blood glucose, shutting down lipolysis (release & breakdown of fat for energy) and preparing the body for storing fat. Starches are typically found in breads, cereals, pastas, grains and many processed foods. Depending on your goal and food sensitivities, it will vary when, what and how much starch and sugar is ok for you. A good rule of thumb is to consume the majority of these post-workout with a quality protein source. The best sweetener options are erythritol, xylitol and stevia.
Adding supplements to your program is an absolutely vital component for fat loss and living fit. We live in such a toxic environment that we must supplement if we’re looking for that next level of performance & or fat burn. Adding the right supplements into your plan can have massive performance impacts for improving cognitive function and mental focus, increased energy and fat mobilization as well as decreasing stress and improving sleep. I recommend talking with an experienced professional about your more specific personal needs, but a foundational supplement plan may start here: a quality multivitamin (make sure it offers at least 800 IU of Vitamin D), omega-3 fish oil, magnesium and branched chain amino acids. Always discuss these with your physician before starting any supplement regime.
No, you don’t have to be a super hero to lose fat & be fit, but it would probably help. Doing strength training is really what I’m preaching here, but it doesn’t have to be beastly. Choose a resistance that tests your comfort zone a little each time you train. Not only can strength training improve your strength, but it can help to balance blood sugar and hormones which leads to increased muscular development, better mood, improved metabolism and fat burn. As little as 30 minutes of quality training a couple times a week can do this for you if you’re following these tips. Choose compound exercises when training for max benefits.
I could talk about how all of the above would improve sleep and they will, but let’s focus on something a little different. My number one tip for clients when it comes to the bedroom is make it a sanctuary for sleep and sex only. Your bedroom should create an instant release, almost as though you step on to the beach during a tropical retreat. So ask yourself what you can do to make your bedroom a place to getaway and relax and/or a romantic, comforting fantasy land. Quick tips are to clear the clutter, dismiss electronics and dim the room by purchasing darker toned curtains, paints and softly lit light bulbs.
Stress is a monster. High responsibility jobs, long work days, bad eating habits, lack of activity & exercise, crappy sleep and a highly toxic environment are the major causes of stress on the body. Let’s not forget the hundreds of other small stressors you experience every day. You may be wondering what does stress have to do with losing fat and getting fit. A hormone called cortisol, associated with stress, can interfere with nearly every other hormone involved in metabolism regulation, craving control and fat burning, especially when under excessive stress.
So what can you do other than the lifestyle changes already mentioned previously? There are many things you can do and it’s often different for everyone, however there are three I’ve found to be particularly beneficial when taken advantage of; massage, laughter and meditation. Add these to your schedule ASAP and you’ll reap the benefits by burning fat and living fit.
These are the foundational components of creating a high performance body…energized, lean, strong and built for stamina during your toughest days. Make it a deliberate practice to consciously accomplish these on a daily basis and you’ll find yourself happier, healthier and more successful on a consistent basis.
Don’t forget to share these with your friends and family so you can build and even stronger support network. We’d love to hear your results so please share below, on our social media sites or reach out to use personally. We are proud you’re leading the way.