(ThyBlackMan.com) How does a person trying to lose weight find the most optimal and most efficient method for achieving that goal – especially in this information-infested news cycle in which there are seemingly endless tips and best ways to eat this or that?
The tried and true method is K.I.S.S. aka ‘keep it simple stupid’. In other words, don’t over think the weight loss journey; it’s really quite simple science (coupled with determination).
At the top of the list is this commandment: man or woman shall not lose weight by the kitchen alone. Or, in another translation, lose the pounds in the kitchen but keep the pounds off in the gym.
Make the necessary nutrition adjustments by all means, but also add resistance and cardio for best results.
As for the ‘kitchen’, follow these three simple rules for ensuring maximum results from your ‘get healthy’ journey.
Follow the 80/20 Rule
The 80/20 rule is very simple: eat as best as you can eighty percent of your day. Allow a twenty percent or less cushion for eating bad. Most people make the mistake of eating bad all day – without ever introducing anything “healthy” into their system. If, for instance, you decide to have a burger, fries and coke for lunch, plan for “snacks” comprised of healthy nuts, low-sugar fruits and protein bars. The ‘bad lunch’ may account for the twenty percent, if you follow the guidelines for the rest of the day.
Keeping this 80/20 rule in mind allows you stay focused but also get back on track when the day surprises you with unhealthy options.
Eat at the Right Time
It is a good idea to eat at certain variables during the day, because doing so certain virtually guarantees that your body will optimally absorb what it needs most and discard what it needs less.
Men’s Health publication promotes the idea of ‘well-timed’ and ‘poorly timed’ ingestion of carbs, suggesting that carb intake depends mostly on whether glycogen levels are full or empty. Glycogen is the carbohydrate stored in your muscles. There’s only so much glycogen that your muscles can store; once it’s full, the excess carbs overflow into your bloodstream and are routed to the liver, where it’s converted to fat. Stored fat then becomes the problem.
The bottom line: watch carb intake after 3pm. At the same time, to counter full glycogen stores, introduce more protein into your system.
This can be achieved by eating natural protein sources such as lean poultry (although not in excess).
Eat Less More Often
Rabbits are known to nibble on food. Think and eat like a rabbit. Shoot for five to six meals per day. The purpose of eating five to six small meals when you are trying to lose weight is that it can help you prevent a feeling of being deprived or overly hungry.
The number one takeaway from this strategy is that goes a long way toward controlling your blood-sugar levels – crucial to weight-loss and management.
Also, be sure that the five small meals are comprised of protein or fiber. If you eat a meal, watch the portion size. Use your fist as a barometer for the size of your meal (remember: the more water you drink the more fuller you feel).
Meal prepping comes in handy here: if you pack your lunch in reusable Tupperware or Ziploc bags, you’re virtually guaranteeing that you’ll stay on course throughout the day.
Follow these simple rules and you’ll be off to the races!
Lose the pounds in the kitchen but keep the pounds off in the gym.
Staff Writer; W. Eric Croomes
This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.
In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitestrategiescoaching.com.