Recently a friend at the gym was asking about setting up a program to reduce body fat and tighten some of his problem areas. At one point, she turned around and said, “I want to look like her,” pointing to another woman who was exercising. “She looks toned and doesn’t have as much fat.” “But, she probably works 2 hours every day. I can’t do that. I don’t have that much time”. Now, my friend is not alone in thinking that you need to spend countless hours in the gym to get a perfect body. The truth is that you don’t need to spend that much time in the gym.
You must train using effective strategies and follow a nutritional program in London that supports your efforts. As we increased her exercise and eating habits, it became apparent that it wasn’t about adding more exercise. She was already doing four days a week.
So what was the problem?
His diet was riddled with nutritional deficiencies.
Hidden harms like skipping breakfast and snacking on those “nutrition-rich fruit smoothies” and “low-fat” cookies. He had no idea that they were sabotaging his progress. And why would he? These things have been touted as beneficial by some “gurus” and people selling these products.
Many times it’s the foods you avoid that make the difference.
So, here’s a quick list of 21 pitfalls to avoid. They are listed in no particular order. You may want to print this list and keep it as an easy reference.
Some things are apparent, and some are not.
1) Avoid eating processed foods- To increase shelf life and improve taste, processed foods are loaded with chemicals and trans fats. They are also loaded with sugar or sodium.
2) Avoid overcooking or microwaving vegetables – many vegetables’ nutrients are lost or lost in the process.
3) Avoid boxed snacks – they can cause insulin levels to skyrocket, make you hungry and turn on your fat storage mechanism. They also reduce satiety, which makes you feel fuller.
4) Avoid Trans Fats – All the cookies, cheesy puffs, and potato chips on the shelf contain trans fats, so they can last for months and months on the shelves of your local Quickie Mart. Trans fats are not consumed for several health reasons.
5) Avoid High Carb/High Fat Foods – Foods like fettuccine alfredo or donuts trigger significant amounts of insulin, which is sure to store fat in places you least like.
6) Avoid Eating Carbohydrates Alone – Carbohydrates – only foods like a bowl of pasta or rice with no protein cause a significant insulin spike followed by hunger.
7) Avoid protein-free meals- You need to get some protein in every meal. Proteins are the building blocks of muscle, the foundation of your metabolism. Higher metabolism = faster fat loss.
8) Avoid skipping breakfast – Going too long between meals is bad for fat loss because it allows your body to slip into starvation mode and hunt your muscle tissue for energy.
9) Avoid alcoholic beverages- when trying to lose weight follow the weight loss nutritionist. Alcohol contains empty calories and blocks the body’s fat-burning pathways.
10) Avoid fried foods – like hash browns and fried chicken. Another set of foods that mess up your digestion and destroy your weight loss efforts.
11) Avoid healthy foods like fruit smoothies. Commercially prepared smoothies usually contain chemicals and sweeteners that you don’t need. They also send your blood sugar skyrocketing, then rebound, fueling hunger.
12) Avoid foods or drinks that contain high fructose corn syrup.
13) Avoid excessive sodium – Salt is found in almost all the foods you eat, even if you can’t taste it.
14) Avoid sugar-laden soft drinks – instead, opt for refreshing green tea or seltzer with a squeeze of lemon, lime, or plain water.
15) Avoid coffee with “desserts” toppings – like caramel, whipped cream, and sugar. (Yes, even if it’s “natural” sugar.)
16) Avoid “fast” foods – easy and quick oatmeal or rice. They are instant because all the valuable nutrients and fiber are gone. These foods also spike insulin and send it crashing to the floor, making you even hungrier.
17) Avoid sugary and calorie-laden dressings on salads. More calories = harder to lose weight.
18) Avoid savory, salty snack chips – these things stimulate hunger and make you crave more. “You can’t eat just one.”
19) Avoid “TV dinners” and baked crust foods- like pot pies. They are packed to the brim with calories and chemical junk.
20) Avoid overeating even good healthy foods- like nuts and seeds and fruits. They may be beneficial, but those calories add up
21) Avoid reliance on synthetic vitamins and fat-burning supplements- you’re much better off getting your nutrients from whole food. Plus, most fat-burning supplements on the market make you shed water weight and get your heart cranking.
