I know everyone's got that one little thing that they've found really helps them to lose weight. I've discovered mine is eliminating fruit. No matter how much I love fruit, I feel leaner when I don't eat it for a couple days. I guess this isn't such a bad thing because I eat very low carb anyway.
And weirdly, when I eat MORE, I feel skinnier (especially grass-fed beef. There is no limit to how much I can eat New York steak). I remember reading Neanderthin and the part where Ray Audette says hunger is a sign that your body is storing fat. I feel constantly hungry all the time so when I fulfill that hunger by eating (a lot), I guess it really gets my body into fat-burning mode.
And cardio. I know there is that one famous post out there that says cardio doesn't help but I just love to run. It's just me and the world.
So I'd love to know what are everyone's unique things/rules they swear by for optimal fat loss!
Protein kills hunger:
Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber.
"CONCLUSION: In lean women, satiety and DIT [diet induced thermogenesis] were synchronously higher with a high protein/high carbohydrate diet than with a high fat diet. Differences (due to the different macronutrient compositions) in DIT correlated with differences in satiety over 24 h."
The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review
There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake.
Macronutrients and satiety: the effects of a high-protein or high-carbohydrate meal on subjective motivation to eat and food preferences
"These findings support the view that protein is more satiating than carbohydrate..."
Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber
"An HP [high protein - 30% of calories] diet, compared with an AP [adequate protein - 10% of calories] diet, fed at energy balance for 4 d increased 24-h satiety, thermogenesis, sleeping metabolic rate, protein balance, and fat oxidation."
Protein, weight management, and satiety
"Potential beneficial outcomes associated with protein ingestion include the following: 1) increased satiety—protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions; 2) increased thermogenesis—higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and 3) maintenance or accretion of fat-free mass—in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile."
Higher Protein Intake Preserves Lean Mass and Satiety with Weight Loss in Pre-obese and Obese Women
"Consuming a higher-protein diet and accomplishing weight loss before becoming obese help women preserve LBM [lean body mass]. Use of a higher-protein diet also improves perceptions of satiety and pleasure during energy restriction."
Ketosis - It melts the fat of me. I think as much as anything it allows me to hold a decent caloric deficit with little hunger. Or in other words it suppresses my appetite.
Going to sleep early. This is something I haven't been very good at since becoming a mama, but back in the old days, lights out by 9 mixed with a ketogenic diet, and the fat just melted off.
Here's a few I'm doing, I'm working on hitting single-digit bodyfat over the winter.
I used to do heavy lifting once or twice a week (and I really should still be doing that), but now it's almost a pet project of mine to see if I can get abs from diet alone.
Whenever I eat a big-ass breakfast with at least 50 grams of protein, a la Jack Kruse, I feel a lot slimmer and eat less throughout the day. Sometimes I'm not even hungry for it, but I do it anyway because I tend to feel a lot better.
I rarely sit. I have things that could be called exercise like the 6-8 miles I walk Ralph per day, but having a standing desk and just not sitting around in general causes so much lipid oxidation over the course of a day. There's a fairly brief acclimation period where your legs, feet, postural muscles etc. strengthen and then it's effortless.
Simplicity: 9 hours+ sleep every night (sleeping on the floor), low levels of stress (cortisol), LC-VLC (never counted anything). Dropped over 50 lbs and has stayed off for years, I work circles around guys 1/2 my age every day. A myriad of physical ailments have disappeared. This is what has worked for me and I don't sweat the details, Life is too dam short to be caught up in such nonsense :) I have developed a Zen influenced out look on life.
Get a heart rate monitor; find out how many calories you're really burning during a workout.
Do everything explosively.
Flight of stairs? Run up them. In the bathroom? 50 air squats. Don't walk to the mailbox to drop off a package, sprint to the mailbox and drop off the package (and drop off some of that belly fat while you're at it). Walk around with that heart rate monitor for a few days and find out how many calories you burn during your "static moment" workouts. Make goals for yourself like "500 airsquats a day" or "250 head stand push ups a day" .
Count your carbs.
Keep you carb intake to 20-50 carbs a day on your non-training days, and 100-150 carbs on your training days; preferably post-workout. If you consume 100 carbs a day, that's roughly 400 calories, so make sure you burn at least that much in the gym or during your "static moment" workouts.
Lift heavy weights.
Learn these workouts: deadlift, bench, and squat (do the squat often). Try a progressive style weight lifting program; don't hurt yourself, track your progress and try to make some obtainable goals.
If you're going to cheat, "cheat clean".
Being a fitness/nutritional robot is not fun; don't be one of those guys or gals in the aisle at Whole Foods scrutinizing every calorie and checking every nutritional spec. Have fun once or twice a month and go nuts; but go nuts in a good way. Once a week I'll have a couple bars of my favorite 80% cocoa dark chocloate bar, with a handfull of raw almonds, and some black coffee in the morning, now that's a way to wake up!
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