Happy New Year!
I had a really great holiday season and I hope you did as well! And now I am back, totally refreshed and recharged and ready to talk about a few healthy eating habits you can start doing right now to help you burn fat.
On December 31, I posted a status update to my facebook page that went like this:
“Today is the last day of the year. Today you should be sitting down and making a very detailed action plan that corresponds to your goals for 2011. If you want to lose weight–> how much, how, and by when? If you need help with your action plan let me know. Then go enjoy the evening and wake up tomorrow with a clean slate ready to rock your goals. If you know me you know I love clean slates. HAPPY NEW YEAR!”
Well, I didn’t just tell you that YOU should be doing them. I actually did this myself! I set many goals for myself in 2011 including fitness goals, business goals, and resolutions in my attitude and personal relationships.
When I looked at my fitness goals, I realized I sort of had to get back to basics and adapt a few healthy eating habits. I actually do ok in the nutrition side of things but these are very basic and easy to do.
And of course, I could have a list of 20 healthy eating habits here for you, but I don’t want to overwhelm you. Start with these 3 tips and you will be good to go.
3 Healthy Eating Habits To Help You Burn Fat
1. Take a multi-vitamin and Omega 3 supplement everyday.
I already do this on a sporadic basis. I really believe in this tip but I haven’t been good about being religious about it in the past. This has changed for 2011.
Regarding the multi-vitamin, I recommend one that is full of whole, natural veggies, fruits, and grasses. It should NOT be a horse pill, hard as rock supplement you find at Wal-Mart. You won’t even digest them before you leave it in the toilet. There are good multi-vitamins out there at health food stores. I use the VGF 25+ for women from Prograde Nutrition. They also have a VGF 25+ for men.
As for fish oil, you should be supplementing with this because omega 3 has been shown to protect against all sorts of diseases, such as heart disease, and cancer, as well as aid in weight loss and motivation. All awesome things!
Try to find one make from krill oil. There is a much higher concentration of omega 3 in krill oil vs fish oil. Additionally, krill oil doesn’t give you those nasty fish burps that regular fish oil can give you. I use EFA Icon from Prograde Nutrition and I have no trouble with it at all.
2. Avoid starchy carbs such as bread, pasta, rice, and potatoes except within 30-60 minutes post workout.
Did you know there is no biological need for us to consume grains? We could live forever with no bread, pasta, cereal, bagels, etc. And I know, you are a carb addict, right? Ice cream, chocolate, bagel sammiches, potato chips?
Just so we are crystal clear on this, nutrition is 80% of whether you are overweight or not. If you eat too many of the foods listed here then you will be over weight. Eat little of these foods and you will never, ever have a problem with your weight.
But since you love these foods so much, I am going to allow you to eat 1 serving of them each time you exercise for at least 30 minutes. The only caveat is that you HAVE to eat these foods only within a 30 minute window post exercise.
So, if you do a great resistance training workout you can have a sandwich on bread (or 1 serving of whatever else you want) within 30 minutes of finishing the workout. That’s it.
No exercise – no carbs. You didn’t earn them.
3. Drink 500 ml of ice cold water with lemon immediately upon waking and eat breakfast 30 minutes later.
I got this little tid bit from Tim Ferris’s new book, The 4 Hour Body. It’s an awesome book of self experimentation and I learned a lot reading it.
Personally, I suck at drinking water and this will be my biggest healthy eating habits challenge.
What you want to do is drink at least 500 ml of ice cold water right when you wake up. The conventional wisdom behind this tip is that it will speed up your metabolism. And it might do that (several studies show a 24-30% boost in metabolic rate after drinking ice water) but there is also another reason.
Tim describes how we have both white and brown fat in our body. Brown fat contains a much higher level of mitochondria, which helps burn fat and dissipate excess calories as heat that would otherwise be stored as white fat – the normal fat you probably know and love from your hips, thighs, and butt.
So, if you have to have fat you want it to be brown fat, the “fat burning fat”, not white fat. And if there was a possibility of actually controlling the amount of brown fat one had then it could theoretically be done using cold stimulation. Hence the ice cold water.
So drink up first thing in the morning. But don’t forget to keep drinking water all day long.
Tim also explains that we can boost our metabolism in the morning by 20% if we consume a breakfast within 30 minutes of waking that consists of 30% protein.
I thought the numbers were pretty cool so I thought I would give it a try!
So try these 3 healthy eating habits and let me know how much fat you burn this year!
Questions for YOU:
- Do you currently do any of these 3 things?
- If yes, how do you think they work for fat loss?
- If no, do you think you will try any or all of them?
- Which habits sound easier then others?
- Which habits will be more difficult for you to do?
Please leave the answers to these questions in the comments section below!
Your Coach For Burning Fat in 2011,
Susan Campbell, MS, CSCS