Eating for fat loss
By now you are probably aware that the term, eat clean
, has nothing to do with washing your food and has everything to do with eating in a way that promotes healthy fat loss.
While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.
So what’s the secret to long-term, clean eating success? Here it is…
Eat-For-Fat-Loss Secret #1: Keep It Balanced
Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.
Individuals that can stick with a highly restrictive, one-food-only diet for very long are few and far between. Chances are that you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.
Eat-For-Fat-Loss #2: Don’t Put a Label On It
How many times have you uttered the words I’m on a diet
? Ugh, just saying that puts one in the mood to cheat.
If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.
Eat-For-Fat-Loss #3: Have Patience
Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either
Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.
Eat-For-Fat-Loss #4: Have a Plan
This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don'ts for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.
Use these 4 steps as a guide to make clean eating a way of life.
Clean Food: The Basics
What food should you consider clean
I’ll give you a hint: not foods that come packaged and processed.
The healthiest, cleanest foods are ones that are wholesome and untouched…as nature intended.
- Whole fruits,
- vegetables and greens,
- nuts and seeds,
- lean meats.
Stick with this list of natural foods and you’ll be eating very clean.
Steer clear of any food that has been manufactured, processed and packaged. These are most definitely not clean and will lead to pounds gained.
Pesto Zucchini Boats
Here’s a simple, delicious vegetable side dish that your whole family will love. AND..it’s a great way to increase the fiber content of your meal.
Simply add a serving of lean protein and you have a wonderfully fit meal. This is clean eating :-)
Here’s what you need…
For the Pesto
- 4 small, organic zucchini
- ¼ cup kalamata olives, seeded and chopped
- ¼ cup raw pecans
- 1 cup fresh basil leaves
- 2 cloves garlic, chopped
- 2 Tablespoons olive oil
- ¼ cup nutritional yeast
- 1 teaspoon lemon juice
- ½ teaspoon sea salt
- Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
- Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
- Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.
- Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!
One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.
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James Cipriani - CPT
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- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
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Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week.Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?