Don't fall for the fad diets!

Ok, we all know – or do now – that all the workouts in the world will not burn the optimal amounts of calories / fat if a person does not follow sensible eating habits and has willpower to eat smart – particularly over the holidays.

Well to keep things very simple I’m showing here FIVE tips I recommend to clients to alter their eating habits and give themselves and their bodies’ a firm platform to transform their physiques an burn the most amount of fat to reveal the lean midsection or ripped abs and fit nicely into that little black dress for the holiday parties…

Simply put we need to create an ‘Energy Imbalance’ – basically burning off more caloreis than you consume.

Alongside the workouts I offer with clients and bootcamp attendees, these five tips will allow you to re-structure your eating over the holidays and beyond.  And help create that ‘energy imbalance’:

1) Use what I call the ‘Carb Slide Theory’ - simply put, consume your main amount of complex carbs from early morning (breakfast) onwards – dropping the amount until around 2-3pm you cut complex carbs all together (like pastas, heavy starches – potatoes etc  and rice) and replace from this time of day onwards with high fiber sources for your ‘carb needs’ like vegetables and fruit.  Still consume protein of course, but drop the carbs from 2pm onwards.

This will stop you feeling bloated and uncomfortable as well as allow you to begin feeling more consistently comfortable.

2) Portion Control – being from England I recall vividly moving to America and being blown away with how much food I couldget at a restaurant. The starter (appetizer) salad was as big as a main course salad back home.  Honestly I loved it at first but soon realized will power was going to be very important – especially as we get older and metabolism ineviatably slows down.  I typically use the analogy that a sensible portion is a fist sized amount of food.  Protein / Carbs (before 2pm) /Fibrous vegetables.

I don’t ever do desert.  But its the holidays so I’ll show you a little trick in a moment for that…

3) Eat More – Lose Weight. Ok, by this I mean the very important aspect of eating at least 5-6 times aday.  Gone will be the typical three meal standard and in its place will be a pattern of eating or grazing that will allow the three meals a day but with sensible portion control as well as implementing a grazing apprach.  i.e.

Breakfast AM

Mid morning snack (10am) yoghurt/nuts/veggie sticks etc etc

Lunch (noon)

Mid Afternoon snack (2pm) – fruit / raw vegetables

Dinner (5-6pm) (dropped the carbs totally now) portion control again!

PM snack (8-10pm) Yes its ok, but go with high protein snacks like almonds and lots of water…

This will allow a more controlled eating protocol that in turn will level out your metabolic system and not create yo-yo eating, will eliminate binge eating and keep you from feeling discomfort and bloated.

4)  People do not drink enough water – period. I see clients in the gym drinking water from the fountains and thats all good, but throughout the day we need to consume a lot more than we do.  Not only does copious amounts of water eliminate toxins in our body and keep our body temps normal, it als ocreates satiety – a feeling of being full.  Hence we do not binge.  I tell all clients to drink at least 8 of the 8 oz glasses a day, this is a typical recomendation.  Ideally it would be more and I do try for more.

But its one thing saying you’ll do it and another doing it!  Either way, your urine should be almost colorless and stats show you ideally will produce 1.5 liters of urine a day… DON’T MEASURE IT! but you get my jist…

Essentially you’ll know if your feeling dehydrated and should take the same approach with water that I discussed with your eating approach…often and frequent.  Have water with all meals.

Oh, it also helps burn fat! GULP GULP GULP….

5) The Biggy For The Holidays And Beyond! - CHEAT DAYS.  There is growing data supporting the theory of a cheat day for your diet.  Meaninng for one day eat what you want and how you want.  That is a very general summary but if you are following these other five then I recommend you allow every 5 days for your diet to slip, eat the pizza, the ice cream and all that good stuff.  You’ll kick your body into an elevated fat burning mode and once back on the sensible diet appraoch for the next four/five days you’ll burn a nice amount of fat as long as you are not doing cheat ‘weeks’ and are following my intense workouts and programs…

There will be more on this later.

for now I hope you got some good ideas.  These 5 tips will help you completely re-model your eating habits and allow those with sufficient willpower to structure their lifestyle easily so that along with regular correct exercise body fat will fall off.

Hooray!

Balance Your Cheat Days With Sensible Eating Habits For Real Fat Loss...

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