Eat less ... lose weight?!? Here's the other stuff you can do
to get leaner.
1) Don't diet
Reducing calories by 15-20% a day will almost exclusively burn
fat while larger cuts in calories will burn a combo of muscle tissue
and fat. Muscle drives the metabolism - calorie burning. If you're
currently eating 3000 calories, reduce to 2400-2550, but do so according
to smart guidelines like those laid out in The Living Health Weight
2) Graze all
Professional athletes and models eat all day long yet keep their
total calories under control. The grazing method, 5-6 small meals,
elevates the metabolism. Each time you eat, the metabolism increases,
and over a 6-10 week period, that increase can parlay into another
2-3 pounds of fat loss.
Carbs, protein and fat - are equal in their efficiency to be
stored as body fat, but protein exerts a greater metabolic boosting
effect than carbs or dietary fat. When calories drop, protein saves
muscle which helps keep the metabolism elevated. Aim for 1.2 grams
per pound of bodyweight daily.
4) Play with
Carbs help retain metabolic boosting muscle yet they can stimulate
fat storage. Following a modified low carb diet - staggering your
carbohydrate intake is one of the most effective ways to jump start
your metabolism and to burn stubborn fat fast (as outlined in Maximize
Your Metabolism and the Living Health Audio Program.)
5) Go Backward.
One reason fat loss comes to a halt; the body downgrades its
metabolism to meet its dwindling intake of calories. The solution:
dramatically increase your calorie intake once every 2-3 weeks.
The one day splurge "re-sets" the metabolism by restoring thyroid
levels, the calorie burning hormone that declines with dieting.
6) Skip the
Late Night Carbs.
Carbs eaten before bedtime are more likely to be stored as body
fat so focus on lean proteins and fiber based vegetables like broccoli,
cauliflower and salad fixings. The lone exception: if you train
late at night and your goal is to build muscle mass, you'll need
the carbs to replenish glycogen and support growth.
7) Go Fish.
When calories are controlled, the inclusion of omega-3 fatty
acids found in salmon, trout and sardines may promote speedier fat
loss. One study revealed dieters who ate fish on a daily basis lost
more weight than those who ate fish just once a week (Am Journ Clin
Nutr 70:817-825, 1999)
8) Go Spicy.
Red peppers, the spicy ingredient in Mexican and Indian dishes
contains Capsaicin which can increase the metabolic rate by effecting
the Sympathetic Branch of the Nervous system. Spiking your chicken
dishes with red might be a small benefit or you can gulp 5 to 10
encapsulated grams of Capsaicin from your local health food store.
(Journal of Nutrition 116:1272-1278, 1986.)
9) Don't Be
Radically reducing calories slows the metabolism short circuiting
fat loss. Same is true with radical caloric expenditure. You know:
2 cardio sessions a day. Excess cardio slows the metabolism, promotes
a loss in muscle and even can lower testosterone levels. For real
results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip
and maintain a high level of intensity.
Cardio From Weight Training.
What happens when you do cardio first and follow it up with weight
training? You don't build as much muscle density. How about cardio
after training? You risk overtraining and the negative hormonal
milieu that can stifle the metabolic rate. The best scenario; hit
the cardio in the morning - on an empty stomach - get in a few meals
and return to the gym later in the day to build muscle density.
Serotonin is a brain chemical that helps controls hunger. Guess
what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J.
Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression."
Advances in Experimental Medicine and Biology 398 (1996): 35-41.)
One way to prevent a drop; smaller, more frequent meals.
Mother Earth's flavor enhancer stimulates adrenaline and uncoupling
proteins (UCP). Adrenaline triggers fat breakdown and UCP, located
in metabolically active "brown fat", increase calorie burning. Garlic
also controls cortisol levels which can supports muscle retention
while dieting. For best results use fresh raw garlic in your salads
or on your other meals, but if you can't handle raw garlic then
use fresh bulbs in you cooking or give supplements a try. (Oi Y,
et al., Allyl-containing sulfides in garlic increase uncoupling
protein content in brown adipose tissue, and noradenaline and adrenaline
secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural
products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic
and antithrombotic activities. Life Sci 65:2663-2677,1999.)
13) Sip Green
Green tea contains caffeine and polyphenols called epilgallocatechin
gallate which have been shown to increase calorie burning. These
special calorie burning compounds help burn an extra 100 or-so calories
a day, about equal to a brisk walk. In maximizing fat loss, every
calorie counts. (Dullo, A.G., et al., Efficiency of a green tea
extract rich in catechin polyphenols and caffeine in increasing
24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr,
14) Fat? Yes
To rip up, you have to eat fewer carbs, but on occasion - say
once a week - you can add a little healthy fat, 2-3 tablespoons
of olive oil, some red meat, walnuts or cashews. The reason? Dietary
fat can make the body more effective in using and burning fat -
as long as calories and carbs remain under control. (Thomas CD et
al. Nutrient Balance and Energy Expenditure During the Ad Libitum
Feeding of High Fat and High Carbohydrate Diets in Humans. Am J
Clin Nutr 1992;55:934)
Irony of Ironies. When you eat less and try to dump body fat,
a lot of times the metabolism adapts and burns quite a bit fewer
calories. One way to get around the slowdown is with phosphates.
A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate
and 25 mgs of sodium phosphate given to strict dieters yielded a
12-19% more elevated metabolism than dieters who did not use phosphates.
16) Write It
This one seems simple, but it's one of the most overlooked tips
in shedding fat. Dieters who record what they eat, meal by meal,
day by day, not only make better choices, but cheat less and eat
fewer total calories. Writing it down "keeps you honest" and is
a tool for reminding you that getting lean is a day by day process.
Christopher Guerriero, is the founder of the National Metabolic &
Longevity Research Center and a best-selling author, speaker,
and coach to millions. He is creator of the award-winning 'Maximize
Your Metabolism' system.