What and How Much Should I Eat to be Super Healthy and Get Rid Of Excess BodyFat?

While I was writing this post, Lauren was making me a nice salad for lunch.  Here it is almost done – less the protein which I’ll add when I’m ready to eat it

Sometimes when I”m writing stuff, whether it is.a new blog post like this one or something in a new program or challenge, I leave out a few details.

A very common question is “Ok, you’ve told me what to eat, but how much food should I have?”

So I”m going to answer that very questions here.  But first we’ll go over the WHAT to eat first for those that haven’t learnt that already or are new to my ramblings.

PLEASE NOTE THAT THIS GUIDE IS A STARTING POINT FOR MOST FEMALE READERS AGED BETWEEN ABOUT 18 – 60.

I’ve made notes for changes for most men between the same ages.   Kids will vary and should eat the same kinds of foods, but pretty much self select their serving sizes.  This actually works fo children that are eating the right kinds of foods.

I am more than happy to help you to tweak this for yourself if you think it is not working for you.  Please try it first, for at least a month before telling me it doesn’t work for you.

WHAT FOODS SHOULD I EAT THEN?

Okay, I”m predicting that many of you skipped the above section, so please take a moment to read it before proceeding if that’s the case.

The following is NOT an exhaustive list, but you should be able to tell if the food you’re thinking about is not listed, whether it would fit into the lists easily or if you’re just kidding yourself about placing into one of the following categories.

Each meal and snack you eat each day (3-5 times per day) should consist of the following.

Choose a healthy protein and lots of Low Energy Carbs in every meal or snack.   Once per day add one choice from the High Energy Carb list and twice per day include something from the Healthy Fats list.


HEALTHY PROTEINS

Chicken and other poultry

Fish

Beef

Lamb

Pork

Seafood (not crumbed or battered)

All game

Eggs

Cottage Cheese

LOW ENERGY CARBOHYDRATES

All fibrous vegetables and most fruits

All greens

broccoli and cauliflower

snow peas

capsicum

zucchini

cucumber

green beans

onions

tomatoes

mushrooms

celery and radish

Most fruits except those in High Energy  carbs list

Plain Natural or Greek Yoghurt

HEALTHY FATS

Almonds

Walnuts

Macedamiaas

Avocado

Coconut Oil

Olive Oil

Flaxseed Oil

HIGH ENERGY CARBOHYDRATES

All potatoes – yes even sweet ones

Bananas and grapes

Rice

Pasta

Breads, wraps and other bread stuff even if it’s made from some kind of sprouted grain or anything else ‘trendy’

Baked goods

Pastries

Biscuits, cakes,

Lollies and chocolate – all sweets really

Flavoured yoghurts

All soft drinks, sports drinks, cordials etc

Fruit juiices



As I mentioned above, this list doesn’t include all the veggies available to you, just some examples and likewise for the other categories.  From this list though you should be able to see where YOUR chosen food fits if not listed

NOW I KNOW WHAT TO EAT,  BUT HOW MUCH?

Remember that this is s starting point for most females with the amounts for most adult males in (brackets)

PROTEIN – one serve is approx.  100-150g of lean uncooked weight  or 2 eggs.  The leaner the meat, the higher you can go to the 150g.  So white fish would be 150g, but beef may be closer to 100g.

Eat 4-5 serves (approx 7-8 for men)  per day spread over your 3-5 meals.  Try to vary the protein sources you eat for a bigger nutrient hit.  Once per day maximum you could substitute a protein supplement if you really need to.  I don’t and don’t recommend this because of the low nutrient value (don’t believe the hype on the label)

LOW ENERGY CARBOHYDRATES – One serve is a large handful or about a cup of chopped (100g of the plain yoghurt).   You can pretty much eat these unlimited and should do so.   THE ONLY ONES I’D LIMIT ARE FRUITS  and I’d stick to 1-2 serves per day IF you’re carrying excess body fat. And dairy.  Stick to one serve of dairy per day.   Those on maintenance level can eat more fruit if they like, just be aware of sugar content.

Serving sizes are same for men.  That is, EVERYONE should aim for 8-10 serves per day from this list.    I recommend to client that they try to eat vegetables at breakfast, lunch and tea.   And I have recipes and easy ways to do this built into my programs.  And no, it’s not juicing!!

HEALTHY FATS – A serving size varies a little here, but a basic guide is 1 tablespoon of oil, about 8-12 nuts or about 1/4-1/3 of an avocado depending on size.

Add 2 serves (4 for men) of healthy fats to your plan each day.  Be aware how much you’re adding in recipes and for cooking.  If its tiny amounts, that’s ok, but I you use a lot of oil or add dressings etc, you need to count those.  Over a day, these incidental bits could add up to 1-2 serves on their own

If you do use dressings, it is best to make your own so you can make them with healthy fat choices and therefore get the nutrients you need from them.  If you use purchased ones, you’ll be using up your fat serves, but not getting high nutrient value in those serves.  I have lots of recipes for sauces and dressing made from healthy ingredients

Any time you add nuts, oils, avocado or have oily fish, you need to remember that you’re having fats.   While we absolutely want to include healthy fats every single day, we also need to be aware that fats are high in calories in and need to be used carefully.

HIGH ENERGY CARBOHYDRATES– A serving size is about 1 small potato, 1/4 cup cooked rice or pasta, 1 slice of bread or 1 medium wrap and equivalent.

You’ll have 1 serve of these types of foods per day (2-4 for men).  If you train or are very active, you can include 1 extra serve per 60 minutes of medium to hard intensity training.

So you don’ get an extra one because you went for a walk, a short jog, an easy swim, played with the kids or attended an exercise class of any kind where you didn’t get out of breath and/or a good sweat up.  

High Energy carbs are the easiest to over-eat after fats.  Most of your favourie treats and foods are in this list and probably shouldn’t be included at all – think pies, ice cream chocolate, donuts, cakes, lattes, cappuccinos. milks, sweets and other baked foods.

These foods are TREATS and if you’re serious about losing that excess body fat and really being healthy, you need to limit them to 1-2 small serves per week maximum.

I can’t sugar coat this at all.  If you eat crap, don’t expect good results.

And also don’t expect to see results if you’re making these TREAT foods from so-called healthy ingredients and eating them more than 1-2 times per week also.

While cakes made with coconut flour, nut meal and coconut oil may be less ‘unhealthy’ than traditional products, they are still incredibly high in calories (in most cases more so than the original product) and WILL MAKE YOU FAT and stop you losing excess fat.

I already wrote a post outlining a sample of what I may eat in a typical day.  You can find that here to save me repeating myself  WHAT DOES JO EAT?

Here’s another example. Remember this is for the average adult female.  Men should double the protein portion in 3 meals per day and also add at least one  more High Energy Carb serve.  They should also eat 4 healthy fat serves per day or double the 2 I’ve put here.


BREAKFAST

2 eggs

1 toast

mushrooms

tomato

capscium

LUNCH

120 gLeft over chicken from last night

Sliced thorugh large salad of:

rocket, spinach, snow peas, green beans, capscium and cucumber

1/4 avocado

SNACK

100g plain greek yoghurt

1 punnet of raspberries

10 almonds

TEA

One of my chicken or fish dishes (approx 120g of meat)

Massive stir fry of broccoli, cauli, capscium, pineapple, carrots and green beans

1/4 cup cooked rice if I trained today


I hope that helps clear up some of your questions regarding what to eat and how much.  I am always available via email to answer your individual questions about this.  Allow 24 hours for me to reply.  My email address is jo@fitterfaster.net.au

 

Starting Feb 5th I’m running my next transformation challenge called Clean And Lean.  It includes everything you need to start your own body transformation, lose body fat and improve your health including a menu so that you can see how all this goes together.

You can find more details here: CLEAN AND LEAN CHALLENGE

Jo


THE COSTS AND BENEFITS OF LOSING YOUR EXCESS BODY FAT

I”d like to refer you to an article put out by Precision Nutrition.  You may have heard of them. They run 12 month online Nutrition coaching programs for people trying to lose weight and get healthier online.

The programs are fantastic.  I put myself through one after I gained my Level One Precision Nutrition Coaching Qualification.  I really enjoyed the habit based approach and the long term focus rather than the quick-fix (which most often turns out to be a failure in anything but the short term)

So after doing the 12 month Level One Coaching cert, I did the 12 month Coaching program (where I was the client).  Then I did another 12 months of daily study and assignments with weekly case studies  and gained my Level Two Certificate.   This is Precision Nutrition’s top level coaching cert and requires the 3 years  minimum commitment to gain it.

I base all of my programs on the way they coach.   That is, I take a longer term approach teaching clients to be able to not just lose weight, get healthier and get fit, but to be able to maintain that long term, whether they remain at FitterFaster as a client or not.

If I can’t show people how to change their lifestyle, how to cook and enjoy real food, how to exercise for the best results and how to do that pretty much FOREVER, then I haven’t really helped them with anything.

Short term challenges and transformation programs are only as good as what you do when they’re over.

If you cannot maintain what was required to lose that weight during the challenge, YOU WILL PUT THE WEIGHT BACK ON when it is finished

So having said that, the article linked here gives you a glimpse of what is really required to achieve the level of leanness and health that you wish to achieve.

After reading it, you may rethink what you are actually aiming for because you may not have the commitment to achieve the outcomes listed.

Or, you may aim higher, and be determined to do what it takes because it is important to you.

My goal is to help you get better.  Not to decide what ‘better’ is for you.   That’s for you to decide and for me to help you get there.

So while many fitness professionals won’t tell you about how much is actually really required to reach the levels listed in this article, I will.   Because not doing so is just cheating you and in the end will make you feel like a failure because you may not get there if you don’t know.

Grab a cuppa and take a look at this article.  It’s quite long so allow some time, but really look at it and have a think about what your really want to achieve.     THE COST OF GETTING LEAN

After you’ve read the article, you may like to experience what its like to move down those levels.  My 10 Day Body Detox will give you an experience of the nutrition side of body transformation over a short period.

The 10 Day Body Detox nutrition plan is exactly what you’ll need to do t move down the ranks of the charts in the article to about the 20-25% body fat levels (for females).  The hard part is that you’ll need to do it long term – like miles longer than 10 days.  In fact, its pretty much what is required for 6 months to a year for most people *depending on where you are now)

So to see what its like for just 10 days (in which you will start to see results already) check out my 10 Day Body Detox.

Registrations are open now and close at midday on January 5th.  More details by clicking the link below

10 DAY BODY DETOX

 

 


How To Make Any Diet Work

There are so many different approaches to losing weight.  To name a few: low fat, low carb, high protein, no sugar, 5:2, fasting and so on.

Each approach has its merits (well mostly anyway) and my approach I guess is a combo of many different ideas taking the best from each in regards to improving health while losing excess weight.

I don’t have a trendy name for my approach at FitterFaster, although it could loosely be linked to most Paleo, lower carb, no junk food plans.

In fact, if you examine all of the successful diets carefully, you’ll find that most have more in common than they are different.

And its these things I mostly focus on.

The following tips and strategies will work no matter which plan you are following and are what my programs are based on:

EAT REAL, WHOLE FOODS MOST OF THE TIME

Modern diets and weight loss programs nearly all focus on this because its been proven to provide better results and is sustainable.  In the late 1900’s and early 2000’s  there were many plans that used shakes, bars and other special meal replacement type products as well as special biscuits and similar that you ate instead of real food.

While some programs still focus on these, mostly its because the manufacturers of these products are the ones promoting that particular plan.  You do not need these special products to lose weight or keep it off.

Instead, focus on eating real food; vegetables, meats, poultry, fruit, eggs, fish and seafood, with some nuts and seeds.

BE HUNGRY SOMETIMES

I do promote that you should not be feeling deprived or starving while trying to lose body fat.  Constant hunger will result in cravings and end up with you bingeing and most likely giving up. No one can sustain a program that leaves you starving and unsatisfied all the time.

But…….. if you want to lose excess body fat, you’re going to have to allow your body to ‘need’ to use some of that fat as an energy source.   This means, that you have to eat less (provide less energy via food) to enable that to happen.

It’s good to feel a bit hungry before eating again.

This means you’re on the right track.  Just don’t confuse cravings and habit-eating with real hunger.

A benefit of eating real food is that you actually start to experience real hunger because you’re not eating all the additives and chemicals added to processed foods that are added for the simple task of keeping you craving the food.  Real food doesn’t have these additives

When you’re slightly hungry, your body is forced to start using your body fat for energy.    If you’re constantly topping up your energy stores by too much, you’ll never tap into your body fat.  You may maintain, but you won’t lose.

Don’t end up ‘starving’ though.

This will, probably sooner than later end up with bingeing and eating more than you need.

There are 2 ways to do this;

EAT LITTLE AND OFTEN – this is the usual approach I suggest at first when you’re making major changes to the type of food your’e eating.  Topping up often, but keeping meals and snacks smaller should result in slight hunger most times before your next feed, but you should never be really, really hungry.

EAT MORE BUT LESS OFTEN – Once you’re eating the right kinds of foods, you can swap to this method.  But you don’t have to.  If Less but more often is still working for you, stick with that if it fits into your routine well.

There are many ways to do ‘eat more but less often’  such as;

  • Fasting overnight and through the morning and then eating a larger lunch and tea.
  • Eating 3 larger meals per day and no snacks
  • Some even eat a large breakfast and lunch and then skip their evening meal.

All of these can work as long as you’re eating enough at those meals/snacks  that you don’t end up starving between feeds and therefore bingeing

A side note:  Fasting does not work for all people.  Men are more likely to achieve success with fasting than women and anyone with higher stress levels and some type A personality people do not do well with fasting.  These people need more regular feeds to keep their hormones in check.

FAT LOSS WILL NOT HAPPEN IN A STRAIGHT LINE

During your journey to a lean body, you’ll find that you have spits and spurts of success seemingly despite what you’re doing at the time.  This is not a tip as such, but something you really need to know.

I’ve written about this before and you can find that article here: Transformation In Stages

To summarise, you’ll drop some weight, then plateau for a while, maybe even gain some before losing again.

The key here is to maintain between those fat loss efforts and not gain if possible (which it is)

Taking part in challenges and concentrated programs is great to give you that boost of fat loss (as long as they’re not extreme and result in large rebound weigh gain) but in between, you need to maintain most of the habits that caused the fat loss before putting in a big effort again to lose some more.

The older you are, the longer it will take – sad but true.  It’s not impossible though, you can do it and you can get there.

You just need to keep going long enough to get there.

And this is where most people go wrong.  They try following a program that they just cannot stick with for long enough to get to where they want to go.

My challenge programs focus on establishing the habits that you can and should maintain long term till you reach your goals.

We all know someone who did an amazing and fast transformation at some time.

I bet you also know many that put that weight all back on plus more.

Those people missed the bit where they learnt how to maintain their new body.  So while their results were perhaps amazing, they were also short lived.

They would have been heaps better off losing the weight in  a way that enabled them to keep it off.   This doesn’t have to mean slow, it just means smart!

  • YOU’LL NEED TO EXERCISE

Almost all successful fat loss programs include some kind of exercise. From really extreme multiple times per day to walking a few times per week and everywhere in between.

Exercise is a part of successful fat loss and body transformation and is key to maintaining those results.

I occasionally do online nutrition programs without exercise and participants can and do lose some body fat.  More importantly, they learn how to eat healthy, real food again and this leads to long term results.

At some stage though, those people are going to have to add exercise to be really happy with results.  I always include exercise as a non-negotiable part of my programs or at the least, as an add-on from time to time.  Those that add the exercise component ALWAYS get better results without exception.

If you’d like me to send you tips and strategies to lose body fat and maintain that loss while improving your health at the same time, complete your details below.  Subscribing will also keep you updated about when I’m running my online challenges and programs as well.

I won’t share your email address and will only email you every 2-4 weeks.

 


Feeling Anxious, Depressed, Down or Sad?

 

Feeling down? Anxious? Depressed?
Before you try meds, try this…

It’s free, all-natural, fast, and possibly the most powerful mood-lifter ever. It’s called serotonin. And your brain manufactures it, naturally, when you do a few smart things I’ll explain below…

According to WebMD, “Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin. This includes brain cells related to mood, sexual desire and function, appetite, sleep, memory, learning, body temperature and social behavior.”

4 decades of research by thousands of the most respected PhDs in the world indicate that when you have a shortage of serotonin it can lead to depression, obsessive compulsive disorder, anxiety, panic and even excess anger.

You’re not yourself when you’re down, anxious or depressed. You just want salty or sweet foods that pack on the kilos, you’re tired all the time, nothing makes you happy…and it spirals downward from there.

Family and friends notice, you feel self-conscious and uncomfortable, your work suffers, relationships suffer, and life is joyless.

It’s no way to live.

But so many live in that grey twilight EVERY DAY, and unnecessarily.

Maybe you feel trapped, almost like you’re drowning. You see what’s happening, but you’re not sure how to break free from the anchor that’s pulling you down.

You may even think you have a serious problem. And you need medication. But odds are you don’t.

You may just need a serious boost of serotonin.

And it’s so easy to get. Because your brain makes it. All you have to do is “tell” your brain to do it.

Here’s how…

15-20 minutes of good exercise – even just going for a fast walk. Followed by a healthy meal.

Do that today, and you’ll instantly feel better.

Then tomorrow do it again. The day after that, do it again.   And eat healthy all day long.

By the end of the week (if not sooner), you’ll be free of that depression anchor. And you’ll be on your way back to the person you want to be: positive, loving, supportive.

And if you keep getting those “daily victories” of 15+ minutes of exercise (even just a vigorous walk), and keep eating the things you know you should eat…

…that anchor of sorrow and self-pity can never re-attach itself to you.

But it gets even better. Because consistent daily victories melt away the fat so you drop kilos and cm’s, sleep better, have more energy, brighter eyes, do better work, be a better partner, parent and producer.

Daily victories give you a better, happier, more wonderful LIFE!

If this makes sense to you, and you’d like some guidance on exactly how to WIN every day, so you become the person you most want to be and have the body and life you most want to have…

Join us today in our 100% FREE Facebook group called Get Fit Maryborough.

Just click the link below and we’ll approve you immediately. Here it is:

MORE INFORMATION ON GET FIT MARYBOROUGH

Once you’re a Member, here’s what you get…

The complete SmartStart exercise and nutrition system, including:

– Free workouts you can do at home, in the park, at your gym or anywhere you like, and anytime you want, alone or with friends. There are different ones for different fitness levels, they’re simple and VERY effective at burning fat and toning your body. This way you always know what to do and how to do it to get the best results in the shortest period of time…so you’re never confused about what really works.

– Free recipes that are healthy, delicious and satisfying so you always have a simple, smart meal waiting for you.  You’ll start with over 30 of our favourites and get new ones every week.

– A private group where you can get support from me and other participants.   This is THE secret to getting the body and life-changing results you want by making exercise and healthy eating a way of life that makes you better and stronger every day.  Unlike programs and products that you buy and are left on your own, with Get Fit Maryborough I will be your coach every day.  Ask questions, be accountable, get daily support.  I’m here for you.

– Success stories from women and men right here in Maryborough, so you get and STAY inspired, and build your belief that you can do it, too!

– Free support community so you’re not alone anymore. Surrounding yourself with other people who have the same goals is proven in study after study to be one of the most powerful success strategies. Now you can easily connect with others here in town who are just like you. You can find a workout or accountability buddy. And you can support others in need…because the more you give, the more you get.

– PLUS…you can attend live, in-person workouts at FitterFaster from time to time with the best personal trainers and coaches in Maryborough…for just a $10 donation to charity.

The Get Fit Maryborough way is about meeting you where you are. It’s about being realistic and progressive. But that doesn’t mean slow. It means smart.

Because the reality is that most people, probably including you, just want to look and feel better, and know you’re getting healthier. You just want to feel more confident wearing your favourite clothes and doing your favourite activities.

If that makes sense to you, then join us today.  The Get Fit Maryborough is 100% free and it’s full of over 100 people (and growing) from right here in town just like you. People who want to be the best version of themselves.

You can join any time and you’ll start to receive emails from me straight away and several times per week to educate you on the best ways to get results and to keep you on track.

Click this link to find out more information and to join

Go here now ==>GET FIT MARYBOROUGH

I’ll see you on the inside!

Jo