Many people damage their metabolism with excessive low carb dieting; I’m a big believer in keeping carbs in your diet. I think its solo silly when I hear people say they took all carbs out their diet. You know what that will lead into right? a yo-yo effect we all HATE. So next time you think about cutting your carbs think about putting yourself back to square one. I was once that girl that cut her carbs out then added them again then cut again then binged, so forth and so on. That led me to a NEVER ENDING yoyo effect with my weight as well. I swore I was stuck and there was no solution to my problem.
Until, I went out and researched on my own. The knowledge that I gained with nutrition has made me live a much happier life. Carbs have now become my best friend and I am more than happy to share Mr.Carbs with you guys! J
FACTS TO KEEP IN MIND…..
A low carb diet really only work for 5 to 7 days at a time before your thyroid and leptin levels react negatively to slow your metabolic rate and suppress fat burning hormones. As you can see it can be a double-edged sword. Too many carbs at the wrong time and you’ll store fat, no carbs and your metabolism will slow and put a stop on your fat loss efforts. Be smart and STOP listening to those who have no idea what a calorie really is.
Here is what you need to do! You need to get a little “sneaky” and cycle your carb intake to maximize both your health and long term fat-loss. In fact, it’s mandatory that you use high carb days and even your favorite cheat foods when using this system.
You’ll use your favorite carbs to:
1. Stimulate the hormones that control your body’s ability to burn off stubborn belly fat
2. PREVENT the metabolic slowdown that causes plateaus when trying to lose weight with a traditional lower carb “diet”.
3. Double the fat-burning effect EVERY time you exercise
The end result? You rid “dieting” from your life forever and AVOID rebound weight gain once and for all.
Follow my lead….
TRACK YOUR FOOD INSTAKE AND FIGURE OUT WHAT AND HOW MUCH YOU ARE EATING!
Believe it or not, not many know to do that. Or what that even means, the old me included. I remember eating “healthy” for so long and not understanding why I could not reach my goal body or weight. So I took drastic measures only god knows for how long. I tried every diet pill and fad diet possible. From cutting carbs to decreasing my fruit intake because a trainer told me it had too much sugar! BS! I went as far as seeing a Weigh Loss Specialist because I was so desperate. DON’T BE LIKE THE OLD ME!
One thing to understand is what you eat is important.
Pretty much everyone knows this.
However, surprisingly, most people actually don’t have a clue what they are really eating. People think they’re eating “high protein,” “low-carb” or whatever… but tend to drastically over- or underestimate. So you are putting yourself in a calorie deficit or surplus. Which will take you into the wrong direction of your goals sometimes if your don’t have a clue what your doing. Trust me I have been lost in the past to the point I was losing motivation to keep pushing.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential. Get a simple scale at Wal-Mart for as low as $7 to as high as $25, depends on how fancy you want to get. Ay l will keep my basic scale. Lol
So here is a quick tip. It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes. Also you will be able to eye ball your food items and kind guess. But honestly if you have time, just measure to be more accurate.
So hopefully you now know the difference between eating healthy vs eating for results like I mentioned in my FREE Jump Start to Fitness Guide.
You need to actually measure and fine tune in order to reach your desired goal. Check out this site for a calorie calculator and a list of free online tools to track how much you protein, carbs, and fats you need to eat to lose fat. I personally do this every day… I weigh and measure everything I eat to see what my current diet is looking like. Then I know exactly where to make adjustments in order to get closer to my goals.
What you want to avoid here is fructose (such as high-fructose corn syrup), as this type of carbohydrate will behave differently in the body and won't have the same benefits as glucose does. If you were to intake a large amount of fructose on your high carbohydrate days, there is a much greater chance some of this may get converted into body fat gains since it won't get stored in the muscles as readily.
EAT YOUR FIBEROUS GREENS!
Anything that reduces our appetite can make us take in fewer calories without having to think about it. Therefor our bodies will go in overdrive to burn the fat that is left, and our stomach being the last thing to go.
Fiber is often believed to have this effect… that is, making us feel more satiated so that we eat less. However, according to the evidence, only a specific type of fiber does this. You will notice a flatter appearance in your stomach.
Rich sources include: beans (legumes), flax seeds, asparagus, brussels sprouts and oats, to name a few.
If you’re planning to switch to a high-fiber diet, remember to do it gradually to give your body time to adjust. Symptoms: Abdominal discomfort, cramps and even diarrhea are common side effects if you ramp up your fiber intake too quickly.
SWEAT MORE. EAT MORE. BURN MORE!
How Cardio Helps Fat Loss: to lose fat like I mentioned above you need to be in a caloric deficit. Either by eating less calories or by burning more calories or both like I do.
Here’s how HIIT & steady state cardio help you create this caloric deficit: Burn Calories.Your body uses the food you eat as fuel for cardio. The more & higher intensity cardio you do, the more calories you’ll burn. Reason HIIT is so popular. Increase Metabolic Rate. Your body burns more calories at rest during the hours post cardio especially again with HIIT. This is the post-workout after burn or EPOC. Eat More. Cardio allows you eat more while having a caloric deficit. This can prevent starvation with lighter females. Now that doesn’t mean EAT MORE as in go eat more of whatever is on your plate. This refers back to those who think that starving themselves will help lose belly fat..WRONG! When you workout hard your able to EAT MORE and BURN MORE FAT! So hopefully that’s enough motivation to GO HARD! Because I’m a girl who loveesss to eat and so I GO HARD and EARN my EXTRA CALORIES!
I personally like to perform 3x HIIT and 3x Steady State a week.
To learn more about HIIT and cardio training to BURN BELLY FAT, check out my programs.
DRINK MORE WATER.
Three quarters of the human body consists of water -- an essential element to the proper function of every biological process. Supplying your body with enough water can also help you lose excess weight, including stubborn belly fat. There is no scientific evidence to support a person's ability to achieve "spot reduction" -- the loss of fat in a solitary region of the body. Drinking water, however, can facilitate an overall reduction of body fat, helping you to trim up problem areas such as the belly. SO DRINK UP. I Recommend 8oz of water per meal (5-6 meals a day) or a gallon a day.
Remember the phrase in school your teachers would tell you …KISS (Keep It Simple Stupid), well that’s what I want you to do!
- Track your Food in take. To lose fat you must be in a calorie deficit
- AVOID fructose (JUNK FOOD)
- Eat your GREENS!
- Perform HIIT/Cardio combination
- DRINK MORE WATER
Sending you lots of love and positive vibes! :)