In my last article I provided a fat loss exercise program to jump-start your efforts and to supplement a good exercise program. I want to make sure you have three simple fat loss nutrition tips that, if you adopt them consistently, will change the way you look and feel. With winter fast approaching, it can make it a little more challenging to eat to lose body fat; however, as I’ve stressed in my last two articles, if your goal is to get rid of unhealthy belly fat and melt away unwanted trouble spots in your hips, thighs, abs, and lower back, then nutrition is key.

Fat Loss Tip #1 Eat Every 2 to 4 Hours
To balance blood sugar levels, keep metabolism elevated, and prevent hunger (a key to fat loss); eating every two to four hours is crucial. What you may find works best for you is eating four meals per day – every four hours.

Fat Loss Tip #2 Right Meals at Right Times
If your desire is to lose unwanted body fat and change the way you look and feel, keep these two things in mind: anytime meals and activity meals.

Anytime meals consist of lean proteins, veggies, fruits, and healthy fats eaten anytime of the day, in this case every four hours. A great example would be a serving size of chicken with green veggies (see Tip #3).

Activity meals consist of lean proteins, veggies, fruits, and nutrient-dense carbohydrates (being whole grains and legumes). These meals are best eaten within three hours of intense activity, and for breakfast. A great example would be a serving size of steak with green veggies and half a sweet potato, or for breakfast, a two- or three-egg omelette stuffed with spinach and a small bowl of slow-cooked oatmeal.

If you want to see fast changes in your body and lose the quickest amount of fat, eat activity meals after intense activity only – strength training not cardio. If you keep these two things in mind, it will help you lose unwanted body fat much faster.

Fat Loss Tip #3 Eat Portions, Not Calories
When teaching my clients about nutrition I always like to keep things simple, and one of the ways is emphasizing portion sizes instead of calories. While counting calories is beneficial and is definitely an option if required, it just tends to be time consuming and not necessary for people who haven’t yet made the foundational habits that I teach their own. Also, whether the client is a mother of three kids and a full-time employee, or a business executive who’s regularly out of town on business with barely enough time to exercise let alone count calories, keeping things as simple as possible is paramount. Use the strategy below at every anytime meal.

Men: at every meal, eat two palm sizes (the size of two decks of cards) of lean protein (anything that has a face or a mother and runs, flies or swims) and a minimum of one cup of fibrous green veggies (anything green and from the ground). Women: at every meal, eat one palm size (the size of one deck of cards) of lean protein (anything that has a face or a mother and runs, flies or swims) and a minimum of one cup of fibrous green veggies (anything green and from the ground).

With these three simple, extremely effective nutrition tips – added to a fat loss exercise program – you should have no problem getting rid of any unhealthy belly fat and melting away those troubling fat spots. Even with those temptations of winter eating under your nose. Though remember, with consistency lies the power!

Tyron Piteau B.H.K., R.K., C.H.E.K. Practitioner Level 2, is a kinesiologist and personal trainer on the North Shore. See his Secret Methods to Fat Loss at www.MakersBody.com/ResurrectYourBody.html 604-626-2342

Copyright North Shore Magazine Issue Oec  - Nov 08