Summer is almost here and swimsuits are coming out of storage. We all want to look great and feel comfortable when it gets hot! Here’s the “low-down” on getting lean.
Your body is a machine. You need fuel (sugar and fat) to keep you moving. Sugar (carbohydrates) is the body’s primary and immediate source of energy while fat is your body’s secondary and long term source of energy.
Getting lean requires TWO things…
1. Prevent fat from accumulating on the body. • Limit dietary fat intake to 20% or less – Read food labels to make sure that the fat calories in a serving size is less than 20% of the total calories.
• Cut out saturated fats (solid at room temperature) such as butter.
• Eat lean proteins like white meat poultry, fish, shellfish, and fat free dairy.
• Eat every 3-3.5 hours and be consistent – This will keep blood sugar stable. Insulin is a hormone that controls blood sugar levels. If your blood sugar goes up too fast, large quantities of insulin are dumped into the bloodstream and can promote fat storage while shutting off the hormones that release fat to burn.
• Limit or eliminate simple sugars (table sugar, fruit juices, extremely sweet fruit or dried fruit, candy)
• Eat unprocessed carbohydrates that are high in dietary fiber. Dietary fiber slows down digestion and this helps to stabilize blood sugar.
2. Tap into already existing fat (energy) that is stored on your body.
• Work out to reduce your stored sugar – When you work out, you reduce the sugar (glycogen) that is stored in your muscles. In a depleted state your body is more likely to burn stored fat as energy.
• Build more muscle – Muscle is the “furnace” where fat is burned. More muscle means greater potential to burn fat calories.
• Change the structure of your meals – Change the ratio of carbs and protein in a diet will stimulate your body to burn more fat throughout the day.
Get ready for the SUMMER and look and feel great while doing it. Follow these simple rules and see the fat melt off!