The Biggest Factor In Your Weight Loss
When it comes to fat loss, it comes down to one thing; the food you eat. It’s never your genetics, your age, gender, or your exercise program. Facing the reality that you are not losing weight because of the way you eat is a tough self-talk, but it is necessary. With food you eat and fat loss, there are a few variables you must think about. I’ve detailed them here, in order of importance.
This is where you need to start. The quality of your food intake will have the biggest impact on your body composition (fat mass and lean tissue). You don’t have to be perfect right away. This is not the answer. What you need to do is observe where your food quality intake is now, and then start to move up the continuum of higher quality foods.
This does not mean eating junk and going straight to organic. It can be much easier than this. Say you eat a breakfast sandwich at a fast food joint. Start with taking a yogurt, any yogurt, with a piece of fruit with you to work instead. You can do better, but let’s start there. If you have a sandwich and chips for lunch, decide to eat a salad with lots of goodies on it (cheese, bacon, and yes, ranch!). This again is not perfect, but you are moving in the right direction. Towards higher quality. You need to move through levels of the continuum of quality of food, not sprint. There is one thing for sure, you need to start here. As you increase quality and get quantity under control, body fat will drop and lean tissue will appear. You will also have more energy and feel better.
The amount of food that you eat matters, good or bad. The amount of food you eat will have the biggest impact on your overall weight loss, but not necessarily body composition. I am not into counting calories or measuring out your food for each meal forever, but you may need to do this for a short period of time. Most people don’t have the correct experience to understand what a serving of food is for them.
This is where measuring and logging your food can be very helpful. I was for this method, then against, for it again, against it for longer, and now for it again. Simply because it works. First of all, use your hand as your guide. A fist full of veggies is a serving, a palm of protein dense food, a thumb of fat dense food, and a cup of carb dense food is a serving. The servings you will need of each will be very individual. This is where a log is useful. Body type and activity level will have a strong impact on determining your macronutrient breakdown.
In short, if you are heavier and have less muscle, eat more fat and protein. If you have low body fat and less muscle, eat more carbs and a mix of fat and protein. If you have an even balance between fat and muscle, eat a mix of all three. The fastest way to lose weight is to reduce your quantity. This does not make it healthy; it is just the way it is.
(protein, carbohydrates, fats) – I touch on this above. You need to eat all three macronutrients (protein, carbohydrates, and fats). You can’t neglect any of them. You need amino acids from grass-fed beef, organic eggs, fish, beans, quinoa, and more. You need essential fatty acids from nuts, seeds, olive oil, egg yolks, fatty fish, avocados, and more. You need fiber and carbs from veggies, sprouted grains, potatoes, and yes, fruit.
In order to lose fat, build muscle and plain stay healthy, you need to reduce nutritional deficiencies as much as possible. You will never be perfect, but you can narrow the gap quite a bit with these strategies:
- To improve hydration and overall health, drink more water.
- To reduce vitamin and mineral deficiencies, eat more veggies, fruit, a and take a green food supplement.
- To reduce protein deficiency, eat more foods rich and protein and consider a supplement.
- To reduce EPA, DHA and essential fatty acid deficiencies, take a supplement, such as fish oil and algae oil.