Ten tips to fuel fat loss
STRATGEY: Not just what but how you eat
Trainer and kinesiologist Rob Williams shares his strategies for eating to reduce body fat and to increase energy
In a recent column, I mentioned that reducing body fat is key to allowing you to see your musculature. My comment about fuelling your body to release body fat generated many requests for more information about this topic.
As a kinesiologist I’ve taken university-level courses on nutrition. I also have the support of a team of nutrition experts who work with my company. I regularly consult with clients on how to fuel their bodies to achieve their goals, from weight loss to weight gain to improved energy.
I’ve had excellent results because I subscribe to the belief that the best nutrition plan is a scientific approach that works with human physiology to allow for better health, abundant energy and control over body composition.
In my opinion the way that a person eats is just as important as what they eat. In fact, when I first start with many of my clients I won’t even make changes to the kind of food they consume. Instead we just re-work their fuelling strategy. This helps to minimize anxiety and keep them from becoming overwhelmed with too many changes. When they start to see results they’re more willing to make further improvements to their food choices.
Following is a summary of the key points of my nutrition plan that will allow you to control your body-fat levels. I want you to eliminate the opportunity and stimulus for further fat storage, and to create an environment where your body is happy to eliminate excess fat that has already been stored.
This approach will also help to regulate your blood sugar levels. There will no longer be any uncertainty about what to do. The only question is whether or not you’ll do it.
1. Eat five small meals per day. If you’re currently eating two to three meals per day and maintaining your body weight, you can begin losing fat by taking the same foods that you’re currently eating, and dividing them into five smaller meals. One reason this is helpful is because your metabolism is elevated every time you eat, so you’ll burn more calories all day long. 2. Fuel every three to four hours. This is about how long it takes your body to digest a meal.
If you make sure that you’re prepared to fuel again when you’re body is finished with the last meal, you’ll never have to rely on body fat as a fuel source during long spans between meals. This eliminates a very powerful stimulus for your body to hold on to body fat for survival. Thus, it will be more willing to release it as a fuel during exercise. Think “fuel – digest three to four hours ; fuel - digest three to four hours . . .” and so on.
3. Keep meal sizes consistent. As much as possible, try to have equalsized meals through the day (i.e. five meals of 300 calories, five meals of 400 calories, etc). This will prevent you from consuming too many calories at any one time because any extra creates a fat-storage stimulus.
4. Don’t snack between meals. What we want is to give your body just enough calories at each meal to fuel it until the next feeding time. We also want efficient digestion of the foods that you eat. Snacking between meals adds unnecessary calories and compromises the digestive process.
5. Eat breakfast. This stimulates your metabolism at the start of your day and puts an end to your overnight fast. Going more than 10 to 12 hours between your last meal at night and your first meal in the morning can cause your body to burn muscle tissue to fuel your brain and metabolism.
6. Eat before bed. Yes, I mean it. Having a meal of protein and vegetables just before you sleep will ensure that your body is primed for recovery and repair. It also helps keep your overnight fast shorter.
7. Have protein at every meal. You don’t need a lot, but making sure you get a small amount of high quality protein at every meal will optimize your body’s ability to repair itself from the stresses of working out and the natural aging process.
8. Eat carbs at the right times. You should limit your intake of simple carbohydrates like sugars. However, complex carbs are a key part of a healthy nutrition plan.
Just make sure that most of these carbs, like breads, rice, pastas, etc. are consumed in your first three meals of the day. Focus more on clean proteins and vegetables in the two evening meals.
9. Drink lots of water. Your body needs it for everything, including fat loss.
10. Choose healthy foods. The more nutritious your food choices, the more healthy, energetic and successful you’ll be on this program. A 350-calorie salad loaded with vegetables, fruits, nuts, chicken breast, etc. will do a lot more for you than a 350-calorie cookie.
Rob Williams is a kinesiologist and posture specialist in downtown Vancouver: rob@williamshealthgroup.com