5 Super Simple Fat Loss Hacks That You can Use Today In Your Kitchen!

5 Super Simple Hacks You Can Use Today To Improve Your Nutrition.....

The truth is, nutrition for health, fat loss and performance does not need to be tricky. It's quite simple actually and a sustainable eating plan will always consider all macronutrients to achieve the best results.

There are some specific ways that you can craftily create better results faster. Check out these hacks below and let me know how you go with them, feel free to share them with your friends so they achieve the best results also.

1. NEVER eat carbohydrates by themselves 

Carbohydrates tend to spike blood sugar (raise insulin) more than other foods which creates a fat storing environment inside your body. Therefore, you will want to combine your carbohydrates with a form of lean protein to prevent unwanted fat storage. 

2. ALWAYS have some type of high quality protein in every meal 

This will keep your body in a consistent “anabolic” (muscle preserving) state. Protein provides muscle tissue with a steady stream of amino acids to help assist muscle growth This will help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment .The thermal effect of protein will help prevent metabolic slow down and burn more calories (in other words, your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates) 

3. Always LIMIT fat intake when eating starches or fruits (carbs) 

By keeping fat intake lower in meals that contain starches and/or fruits you’ll avoid insulin AND fatty acids being present together in the blood stream. Remember, insulin + fat = potential fat storage – NOT good 

4. Keep fat intake to a minimum before AND after workouts 

Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days, but pre and post workout are the only 2 times of the days when we want to speed up absorption and intentionally spike insulin. This will help force more nutrients into muscle tissue because insulin is a “storage” hormone. It’s also very “anabolic”, which means it helps create a muscle building environment inside your body during exercise. 


Key HACK: Always combine proteins and carbs together before and after your training sessions, but keep fat intake below 10 grams in both these meals

PORTION CONTROL:

This is a big one (excuse the pun!!)

When you are getting hunger pangs it's easy to pile your plate high and then wonder why you might not be feeling so good at the end of it all. 

Portion control is where many clients get confused. Again there is a super simple method to achieve the best results without much fuss at all just by using the palm of your hand! I know it sounds a little weird at first but this is the best may of monitoring your food intake without the fuss of scales.

Your fist, palm, and thumbs are directly related to how many calories and grams you should be consuming on a daily basis to burn more fat. Here’s how it works. 

1. Protein = the size of your palm 

An acceptable range is 15 to 25 grams per serving for women and 20 to 40 grams for men If you’re not consistently exercising, these amounts should be lower 

2.Carbohydrates = the size of your fist 

3. Fats = the size of the end of your thumb x 2 

Remember that Carbohydrates and proteins only yield 4 calories per gram while fats yield 9 calories per gram, which indicates you have to monitor fat intake and use smaller portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar!) 
An acceptable range is be 15 to 30 grams per serving (approx. 1 to 2 tablespoons)