290719 A Fat-Loss Program for Beginners 1 of 5
By Nick Nilsson Author of Metabolic Surge – Rapid Fat Loss
So you want to drop some fat but you’re not sure of what the best way is to get started?
Right now, I’m going to give you a short guide that will get you moving in the right direction…an exact training program (done 3 times per week) covering weights and cardio, as well as what to eat, how much to eat, and what supplements you need and don’t need.
STEP 1 – FOOD QUALITY for Fat Loss
For fat loss, WHAT you’re eating is just as important as HOW MUCH you’re eating. Think of it it way…you can lose weight eating ONLY 1000 calories worth of chocolate pudding every day…but how do you think you’re going to feel eating nothing but chocolate pudding!
It’s VERY important to eat good quality, nutritious food when you’re trying to lose fat. Your body needs nutrients to function. Without good nutrition, your body will react in two ways: first, it will shut down your metabolism to try and conserve nutrients. Second, it will set off RAGING cravings to try and get you to eat more nutrients!
Focus on unprocessed foods, as close to their natural state as possible. Unprocessed foods are more nutritious and easier for your body to digest and work with. This simple change can make a big difference to your fat-loss efforts.
Here’s the deal…contrary to popular thought, a calorie is NOT a calorie. The popular scientific consensus used to be (and still is according to some people) that all calories are created equal. That it didn’t matter what you ate in terms of nutrients (fat, carbs and protein), as long as the total calorie intake was below a certain point, you would lose fat.
Unfortunately, that is NOT the case and it’s common sense – what do you think would help you lose fat better…that 1000 calories of chocolate pudding or 1000 calories of lean chicken breast, vegetables and brown rice? Quality of food DOES matter and it can mean the difference between success and failure.
My advice: for 1 week, take a small notepad wherever you go and write down EVERYTHING you eat. And I do mean EVERYTHING – even if it’s just a snack or a little nibble of a cracker, write it down, as well as how much of it you ate. Remember, this is just for one week – you don’t have to do this for the rest of your life so be honest about everything you eat!
At the end of the week, look at what you’ve eaten and put a checkmark beside everything that is unprocessed (a good rule of thumb is anything that can be found on the outside aisles of the grocery store, lean meats, fish, eggs, veggies, fruits, nuts, potatoes, whole grains, legumes, etc.). This is a good visual cue to see exactly how you’re doing with your food quality.
If you see that more than half of the foods have checkmarks beside them, you’re doing much better than average already! Ideally, you want to get that number of checkmarks as high as possible.
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