CHAPTER 3 NUTRITION TIPS TO BURN MORE CALORIES STARTING TODAY!

When trying to lose fat and build some muscle soyou canreshape your body, it helps to find simple tricks to eliminate or burn more calories 

weight loss

weight loss

Barley· Romaine Lettuce ·Loss JourneyPage 23

Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

always have something to work towards or look forward whether it’s through your

workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your

body in fat burning mode. This will help you get even

more out of your workout plan, helping you make even

faster progress.

  1. Eat More Vegetables.

    weight loss

    weight loss

    TWeight Loss in 3 Steps

Simple sure, but how many people really do it? Try

mixing and matching fresh vegetables for variety.

Besides the numerous health benefits, most veggies are

full of fiber, which will fill you up, as well as burn more

calories than eating other foods.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Yes, frozen vegetables are just fine. In fact, frozen fruits

and vegetables have shown to be more likely to hold their

nutrient value versus fresh because of things like the time

they sit after being picked before you have them at home

and eat them.

  1. Go Ahead And Snack

    Go Ahead And Snack

    Go Ahead And Snack

Just snack on good stuff, like raisins, nuts (especially

almonds), veggies and most fruit. Not dried fruit,

though. Have you ever looked at the calorie count and

ingredients of most mixed nut and fruit “trail mix”

products? It’s not pretty!

  1. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads.

    Go Ahead Và Snack

    Go Ahead Và Snack

Chopped nuts make a great alternative to “breaded” style

garnishes like croutons.

  1. Specific Food Combinations Can Help To Burn

    Specific Food Combinations Can Help To Burn

    Burn

Calories By Ramping Up Your Metabolism.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Eat carbs that are rich in fiber. They take longer to digest

and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your

body burns more calories when you eat protein than it

burns digesting either fats or carbohydrates.

Eating more protein to burn fat was confirmed in a study

published in the American Journal of Physiology.

One group was fed a high protein diet (just over one

gram per pound of bodyweight per day) while the second

group consumed a protein diet near equal to that of the

The group eating the high protein diet burned more fat

than the group consuming protein near equal to the RDA.

Want to burn fat or build muscle? Get lots of fiber and

protein.

Eating protein also helps to prevent muscle loss while

dieting, which can help prevent the slowing of your

metabolism.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

  1. Yogurt Can Help You Lose Weight While

    Yogurt

    Yogurt

Protecting Muscle.

A study of overweight people who ate three servings of

yogurt daily for 12 weeks lost 22% more weight, 61%

more body fat and 81% more abdominal fat than people

who ate a similar number of calories but no dairy

products.

Make sure to get yogurt with real fruit and no added

sugar. Or, get plain yogurt and add your own berries to

Yogurt is also an easy and convenient snack and contains

high quality protein as well.

Put these five tips into practice and your new muscle

building, fat burning machine (your body) will reward you

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Basic Food Group Guidelines

Protein

Turkey· Ham ·

Eggs· Veal ·

Buffalo Shrimp· Venison ·

Swordfish· Lean Beef/Steak ·

Salmon· Pork ·

Tuna· Lamb ·

Cottage Cheese· Chicken ·

These are real meats, not sandwich meats filled with

unhealthy additives like nitrates. And forget the glaze for

the ham!

Carbohydrates/Vegetables/Fruits

Broccoli· Celery ·

Cabbage· Parsley ·

Spinach· Cucumber ·

Asparagus· Peppers ·

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Peppers: green,· Olives ·

yellow, red

Tomatoes· Onion ·

Oatmeal· Cucumber ·

Collard Greens· Yam ·

Carrots· Sweet Potato ·

Beans,· Apple ·

all types Brown Rice· Orange ·

Brussel Sprouts· Squash ·

Zucchini· Corn ·

Lentils· Cauliflower ·

Black eye Peas· Green Beans ·

Legumes· Garlic ·

Pineapple· Artichokes ·

Beets· Yogurt ·

Peas· Avocado ·

Good Fats

Coconut Oil· Udo’s Choice Oil Blend ·

Fatty Fish such as· Flaxseed Oil ·

salmon, herring and

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

trout

Natural Peanut Butter· Fish Oil Capsules ·

Nuts and Seeds like· Olive Oil ·

Almonds Macadamia

Oil

This is a partial list. As far as fruits, get fresh fruits, or

frozen fruits without added sugar. For canned fruit, it

should be in water or its own natural juice.

As far as vegetables go, raw, canned or frozen with no

added salt, lightly cooked or raw.

Keep in mind, that these are not complete lists and your

selections will vary based on total caloric needs, total

protein needs, etc. Not to mention your taste buds. If

you don’t eat meat, that’s okay. You can get adequate

protein from vegetable sources, especially a variety of

beans and legumes, such as pinto beans, black bean,

lima beans, etc

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

Stay away from all processed foods. I can’t stress this

enough. Processed foods play a huge role in obesity as

well as many other health problems such as diabetes.

Consider staying away from all white carbohydrates, as

well. At the very least minimize them by only allowing

yourselves these treats once in a while such as on a

reward day.

White carbohydrates include bread, rice, potatoes, cereal,

pasta, fried food with breading, tortillas and anything else

white that falls under this category.

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Weight Loss Kickstart –Simple Tips To Kickstart Your Weight Loss Journey

 

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