Want to Lose Fat?

Want to Lose Fat?

Want to lose fat? In order to burn more fat than ever, you've got to know how to make your diet and exercise work for you! This requires a solid eating plan and workout regimen that's in line with your weight loss goals.

As the research on physiology and exercise becomes more in depth, one thing remains unchanged: nutrition! No matter how hard you are working out, what you are eating is most important when it comes to seeing results. A balanced diet with healthy foods and NutriBlasts is one of the best ways to keep your nutrition in check and fuel an athletic body.

Here are some great options for a daily eating plan to support fat-burning and weight loss.

Breakfast

• Baked sweet potato with eggs and hummus

• Chia pudding with butternut squash

• Oatmeal with dried fruit and nuts (you can even mix some protein powder in this)

• Tall cup NutriBlast with 50% fruits, 50% veggies, 1 tbsp seeds and 1-2 superfoods

Lunch

• Veggie stir fry with quinoa and chicken

• Seaweed salad, brown rice and tempeh (or chicken, fish)

• Large salad with grains, protein and tons of veggies

• Bean soup

• Tall cup or short cup NutriBlast with 50% fruits, 50% veggies, 1 tbsp seeds and 1-2 superfoods

Snack

• Short cup NutriBlast with 75% veggies, 25% fruit, 1 tbsp of nuts, 1 superfood

• Carrots and hummus

• Apple and almond butter

• ¼ cup of trail mix

• Roasted chickpeas

Dinner

• Grilled fish, asian veggie stir fry

• Fajitas

• Tall cup or short cup NutriBlast with 50% fruits, 50% veggies, 1 tbsp seeds and 1-2 superfoods

• Omelette with veggies

• Bean or veggie soup

• Vegetarian chili

If losing fat is your goal, getting off the couch will help fuel your body. But which workouts are best for you?

Lifting, weights and sprints were terms that never excited me. A couple of years ago, I had a pretty intense cardio workout routine and the thought of resistance training scared me away from the gym. I love cardio, it felt great and I felt that my my body was very healthy; of course, I had no muscle definition, but I was feeling good.

Long, sustained cardio is fantastic for the mind, body and soul. It is a great way to quiet the chaos of life and spend quality, one-on-one time with yourself and, if you want to burn fat, you have to engage in long, slow, distance activity, right? This is exactly what I thought, but it turns out this may not be the case.

New research is showing that incorporating high-intensity anaerobic exercises (like resistance training and sprinting) into a daily workout will help you start to burn more fat and see real results.

An intense aerobic cardio workout burns a ton of calories while you are actively engaged in the workout, but a high intensity interval workout, resistance training or anaerobic exercise burns more calories after you stop working out. This is called the Afterburn Effect or EPOC (Exercise Post Oxygen Consumption). Since rebuilding and repairing muscle tissue is such a high-calorie process, your body continues to burn calories at a higher rate hours after a workout, using fatty acids for fuel and breaking down fat stores. The afterburn effect allows your body to burn more calories throughout the day and a higher amount overall.

As you build muscle and maintain more lean muscle, your body will start to burn more calories while at rest. Your body will burn 6-10 calories per 1 pound of lean muscle. Doesn’t sound like a lot, but trust me, it adds up!

For example, a cycling study found that 10 six-second bursts of all-out cycling (anaerobic exercise) produced higher levels of free fatty acids in the blood stream. This means more fat was being broken down. During those 6 seconds, glucose is used and during the recovery time, which is much longer than 6 seconds, fats are being broken down and utilized.

Tabata is another great example of interval training that increases the Afterburn Effect. The basic formula is 20 seconds of high intensity work followed by 10 seconds of rest, repeated 6-8 times. During those 20 seconds of work, you are pushing yourself to your edge, doing as many reps as possible. It might feel like hell, but the results are worth it!

What are some of your favorite fueling foods and workouts?

Registered Dietitian, Certified Specialist in Sports Dietetics


Comments
Comment by ahoier
October 21, 2014
Everything about the article is GREAT. Other than the Dasani water in the picture at the end :P
Comment by HeatCity65
August 21, 2014
I use kale along with 4 cloves of garlic, ginger, frozen strawberries, frozen bananas, cranberries, raw almonds, cinnamon powder, Cheyenne powder, blackberries, blueberries, grapes, apples, and pears when they are in season. What a taste. Since I make this concoction every morning I have lost over 30lbs. I do it every morning. Sometimes I add a meal supplement to curb my eating. I did not see the results, but everyone else around me does. I feel great and beginning to look great again.
My favorite NB blast is spinach,kale,red sweet pepper,cucumber,celery,ginger,apple,banana frozen strawberries,blackberry,coconut water And 1tsp of the super boost blend, some flax seed. Yum!
Comment by Kacenka
June 03, 2014
I use kale or spinach and then add broccoli ,banana,frozen strawberries,blueberries,pear,apple,some seeds and almond milk.My hubby loves it :)
If you notice, Kale has a little bit of a kick to it, where Spinach doesn't,but I do put the two together along with fruit. Throw some carrots in with it too, with a banana and whatever kinda fruit you like.
I like frozen pineapple, about to an inch thick slice of frozen unsweetened orange juice, strawberries, spinach, powdered flax - (made from the small cup and flat blade) slivered almonds and fill to max with almond milk. Yummy!
Ohhh!!! Yes!! This really sounds good. Gonna have to try this one, cuase I dooo love Pineapple and almond milk, Well......... All of the above. :-) Thanks, Denise
I use kale, spinach, strawberry's, bananas, plums, cashews, punkin seeds, flax seeds. This is really good.
Comment by juliann66
April 01, 2014
Dgasper...do you like Kale over Spinach? I am new too and have been tryin different recipes.
Comment by dgaspar
March 26, 2014
Day two with my NB, had a delicious smoothie made with kale and fruit and nuts!!
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