Do you need to lose weight? Not sure what steps to take first? Follow these 3 rules and your are guaranteed to start the weight lose journey.
1.Cut Back on Sugar! (Carbohydrates)
The surgeon general states that sugar is 8x more addictive than cocaine. Sugar is the drug you do not know you’re hooked on. I have run many weight loss challenges throughout my career and the realization i had is that people withdraw from the absence of sugar, just like any addict would. Do not worry, you can get through it and the systems typically on last around 1 week long.
Sugars stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Protein is the key macronutrient in muscle building.
Protein Sources:
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
Low-Carb Vegetables Examples
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
Eat 4-6 meals Smaller meals per day. This is the best recipe to increase your metabolism.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.
3. Lift weights (Not Just Cardio)
Lifting weight is the best way to increase your metabolism. Lifting weights/resistance training is the only way to keep the weight off and make your weight loss permanent. The reason is because the more muscle you have the more calories those muscles burn for you at rest. So you do the work, build the muscle and then the muscles do work for you.
If you are not familiar with weight training the best way to start is at a crossfit gym. They will take the time to go over form and body mechanics so you do not get injured and get the results that you want.
Get your weight controlled: Friction CrossFit can help with that!