Simplified Nutrition and Tips for Weight Loss

Alright ladies and gentlemen. After a simple post to my facebook account yesterday about a friend wanting lo lose stomach fat, it caused quite a stir. Mostly due to my comment about the improvements one of my very good friends has been making on a weekly basis. You can read her posting here on the blog under One Girl – One Mission   Shannon isn’t on an a ordinary nutrition program, so maybe it is not fair for me to tell anyone to go read her post and do what she is doing. Even though I do highly recommend reading her post, the nutrition programs she is doing are very advanced, which is obvious when you read them. So you all know, Shannon and I spent many hours over 2 weeks modifying her program to her liking. So after some thought, I decided to simplify things for all of you. So here goes.

1st tip … Cook your d*mn food! Quit going out to eat and eating processed garbage. Garbage in, garbage out. Would you fuel your car with diesel fuel, when it is a gasoline powered auto? NO! So why do you fuel your body with garbage? Quit frying your foods, always bake, steam, or grill. If you have to go out and eat, then get as clean as possible.

2nd Tip …. Stop with the white death. Flour, gluten, sugar, bread, dairy. I know, i know, most you want to quit reading right now. Sorry about your luck, but these are the things that make you fat!

3rd Tip … QUIT drinking carbonated beverages. Carbonation is horrible for you and slows the bodies ability to synthesize protein. Protein is very important to maintaing lean muscle and gaining muscle. I’m not asking you to stop, I’m telling you to stop. Carbonated beverages are another large factor why individuals are fat. Alright here it comes….”but I drink diet”. I DON’T CARE! STOP!

4th Tip …. Watch your sodium intake. I always here people say “I’m holding so much water”. Yeah, because you are eating garbage that is loaded with sodium. You are eating processed meats loaded with sodium. Yeah, you get the point. Ms. Dash makes awesome marinades and sprinkle on spices that are all sodium free. There is no sodium in my household. Make sure you buy everything with “low sodium” if possible. Bottom line, sodium makes you retain water.

5th Tip … EAT! OMG, I have to eat?  Yes you do. Most people are educated that to lose weight, they have to stop eating. That is the stupidest and worst advice that you could ever receive when it comes to nutrition. Once again go read One Girl – One Mission and see how often and much I have Shannon eating. Look how clean she eats and how much protein I have her taking in a day. Try to get 4-6 meals in a day. Every 3 hours is a great rule to try to get good fuel in your body. This will also crank your natural metabolism into high gear so you become a fat burning machine. This leads to my next tip….

6th Tip …. Eat your protein! To maintain the lean muscle you already have, you need to ingest that much protein in a day. Example: Say you have 125 lbs of lean muscle, then if you need to take in 125 grams of protein a day to maintain the lean muscle you already have. If you are under that in a day, your body will fuel itself on muscle instead of stored bodyfat. Have you ever heard of the term, “skinny fat”? That is why people are skinny fat. Most of you are asking, how do I find out how much lean muscle I have? Simple, find a certified personal trainer in your area who can perform a 9-point body fat composition. That will give you the answer you need.

7th Tip … Drink water! Seriously, drink lots of water. No really, lots and lots of water. People always seem to argue with me about drinking water. I’ve been doing this since 1994, so quit insulting me. Try to drink a gallon of water a day if possible. OMG…a gallon…yes a gallon! Alright I’ll quit being a smart a**. 

On to meal options. These options are for you picky eaters, that need options. These meal plans are incredibly simple and are perfect fuels that your body should be getting. Here is something I hear all the time…I don’t have time to cook and prepare my meals. Well…make time, becasue I call bull sh*t everytime I hear that! I spend 45 minutes preparing my meals every Sunday morning. So you are telling me you do not have 45 minutes for your health? That is what I thought! I have heard every excuse in the book when it comes to training and nutrition, so if I sound a little intolerant, it is because I am. I hate my time being wasted! Alright…on to meal ideas.

Meal 1 (breakfast) don’t miss!

4-6 egg whites

1/4 cup of whole oats

1/2 of grapefruit

Alternative Idea: 1/4 cup of oats cooked then add 1-2 scoops of protein in and stir up. Nice change.

Meal 2, 3, 4, 5 (if you only eat 4 meals a day then cut out the potatoes or rice in 4th meal, same goes for 5th)

4-6 oz of lean meat for females (chicken breast, turkey breast (real stuff…no processed), lean beef (prefer buffalo due to no hormones), white fish (tilapia or cod), tuna.  6-8 oz lean meat for males

2 red potatoes or 1/4 cup of cooked brown rice (no white rice unless emergency)

1-2 cups of green vegetables (always prefer broccoli) will help aid digestion of protein (preferably 2 cups is best) Buy fresh, frozen sucks but will work in an emergency.

Alternative meal idea: Protein Supplement Shake (supplement 2 meals a day with protein shakes if you want)

Don’t forget to follow the 7 tips provided above and if you follow this plan, you will succeed in your weight loss goals. Don’t expect weight loss to come overnight, it takes time and patience. Add lots of cardio training and weight resistance to the mix for faster results. Hope all of this helps!

Bryce Purvis Ceo of i-Supplements.com