Late-night beer runs, fast-food binges and
liberal use of salad dressings. We did, however, come up with 20 ways to give
body fat a proper send-off. A big part of it has to do with your lifting and
cardio regimens - keep those up. But here we step away from the gym and into
your kitchen to present a practical list for cleaning up your eating habits
and, as a result, your physique.
1. Change your lifestyle.
When you go on a "program" to lose body
fat, you may set yourself up for failure. A program implies an endpoint, which
is when most people return to their previous habits. If you want to lose fat
and keep it off, make changes that you can live with indefinitely. Don't
over-restrict calories, and find an exercise program that adequately challenges
you, provides progression and offers sufficient variety so that you can
maintain it for years to come.
2. Drink more water.
Water is the medium in which most cellular
activities take place, including the transport and burning of fat. In addition,
drinking plenty of calorie-free water makes you feel full and eat less. Drink
at least 1 ounce of water per 2 pounds of bodyweight a day (that's 100 ounces
for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it
five times a day, and you're set.
3. Reduce starchy carbs.
Consuming too many starchy foods, such as
potatoes, rice, pasta and breads (especially at one sitting), provides your
body with more than it needs for energy and glycogen stores; anything left over
will be stored as fat. "You don't have to eliminate starchy carbs
completely," says IFBB pro Mike Matarazzo. "But you should really cut
back on them when trying to shed body fat." Limit total starch servings
per day to 3-5, where a serving size is one cup of pasta, rice or sliced
potatoes.
4. Eat a full, balanced breakfast.
"Your body has been starving all night long,
and it needs nutrients to rebuild itself," says Matarazzo. "If you
just catch something quick on the run instead of eating a full meal, it
negatively impacts your workout, and everything else you do during the
day." Eat sufficient protein (30-40 grams), a complex carbohydrate, like
oatmeal, and a piece of fruit to start your day off right.
5. Limit sugar consumption.
Taking in simple carbs (sugars) right after
weight training replenishes muscle and liver glycogen stores, but excess sugar
consumed at other times will be stored as fat. Satisfy your sweet tooth
occasionally, but try limiting your intake of sugar to fresh fruit. Replace
sugary beverages like soft drinks and juice with water, coffee, tea or diet
soda.
6. Rotate your carbs.
Nutrition expert and former bodybuilder Chris
Aceto recommends eating about one gram of carbs per pound of bodyweight for 3-5
days—these being low-carb days—and doubling that for the next 1-2 days, then
repeating that cycle. If you weigh 200 pounds, eat 200 grams on low-carb days
and 400 grams on other days.
7. Drink coffee (black) before working out.
"Caffeine causes the body to rely more on
fat for fuel during a workout, rather than glucose," Aceto says. "But
the caffeine effect is lessened when you eat a high-carbohydrate meal with
it." Drink 1-2 cups of black coffee within two hours of working out, and
emphasize healthy fats and protein if you're drinking it with a meal or snack.
Skip the cream and sugar (which add unwanted calories and fat), and avoid
drinking coffee at other times of the day; doing so can desensitize you to the
fat-burning effects of caffeine.
8. Avoid drastic calorie reductions.
"Any competitor who drastically cuts
calories to try to get leaner for a show learns that that's not the best way to
diet," says IFBB fitness competitor Laurie Vaniman. "You end up
looking flat and depleted." The same holds true for noncompetitors; aim
for a modest decrease in calories instead. Smaller bodybuilders shouldn't cut
more than 200-300 calories per day, and larger bodybuilders shouldn't cut more
than 500, says Aceto.
9. Eat 5-6 meals a day.
Dieters often decrease the number of daily meals
in an attempt to reduce calories—a big no-no. "If you eat six meals a day
versus three with the same total calories, you can lose more fat because more
meals burn more calories [by increasing thermogenesis, the production of heat,
in the body]," says Aceto. Calculate how many calories you want to consume
per day (see tip 3), and spread them evenly across 5-6 meals.
10. Consider fat-burning supplements.
While they aren't a cure-all, if you utilize
fat-burning supplements correctly, they can give your fat loss a boost.
11. Increase vegetable consumption.
Vegetables are nutrient-dense, meaning they pack
maximum nutrition value with minimal calories, leaving you more full on fewer
calories. Consume five servings a day of veggies, whether as a snack, on a
sandwich or on the side of a chicken breast. Order your next burger with fresh
vegetables instead of french fries.
12. Eliminate junk food.
"Junk food is food that offers almost
nothing but calories—like french fries, potato chips and sweets," says Matarazzo.
"Cheat foods, on the other hand, like pizza and hamburgers, have some
nutritional benefit, and eating them once in a while can really help when
you're on a diet." Know the difference.
13. Eat the proper amount of protein.
Many bodybuilders jack their protein through the
roof when they diet. But protein has calories, too, which can be stored as fat
if overconsumed. Take in 1-1.5 grams of protein per pound of bodyweight each
day, (200-300 grams for a 200-pound person). This provides sufficient amino
acids to maintain muscle mass, while keeping your total calorie count under
control.
14. Eat more healthy fats.
"Healthy fats are totally underutilized by
individuals trying to shed body fat," says Matarazzo. "You have to
reduce calories to get rid of body fat, but you don't want to cut out healthy
fats completely." Fats take longer to break down in your stomach and help
control blood-sugar levels, leaving you more satisfied and reducing your
cravings. Include avocados, fatty fish, olives, nuts and seeds, and oils such
as olive, flaxseed and canola in your diet.
15. Eat cheat foods for flavor.
"If you love a particular food, you
shouldn't prohibit yourself from eating it," says Vaniman. "Avoid the
bad foods that you don't love or crave. And when you eat cheat foods, eat them
for flavor. Don't eat the whole pizza—have a few slices, savor the flavor and enjoy it.
Share the rest."
