Most people realize that if you want to be successful, you have to hang out with
"like-minded" people. Whether it's becoming successful at business, academics,
music, building a great physique or following a disciplined diet, the people you
choose to spend time with can play a critical role in bringing out the best in
you — or the worst.
Debbie Judd, RN
The same truth applies to losing body fat. I'm here to tell you who the key
players are that will help you more than hinder you in your journey towards fat
loss. Omitting or even occasionally being forgetful and skipping important
aspects of a fat loss program will ultimately hinder your results. Not only
because you've missed out on vital nutrients but because it can set you into a
downward spiral which leads towards lack of enthusiasm, loss of will power and
motivation and a mind-set that says, "I don't care anymore".
Protein is the cornerstone of a fat loss program. Without adequate protein intake,
your body will not metabolically be an efficient "butter burner" nor will you preserve
that precious lean muscle mass that fuels the furnace.
A protein source at each meal and even for in-between meal snacks is crucial. No
less than 2-3 ounces at each meal for an average sized person and 4-5 ounces per
meal for larger, more active individuals. Snacks sizes can vary but 1-2 ounces is
Foods classified as protein sources are lean and ideally organically raised (organic
has a more ideal ratio of essential fatty acids in the meat) beef, lamb, pork, veal;
wild game; poultry; non-farm raised fish and shell fish; eggs; and non genetically
modified soy products or protein based powders.
The condition of your "internal environment" will determine the rate at which fat loss
takes place. Much like a car that has a clean engine, premier fuel, and is well-tuned,
the body that has a clean environment will be more efficient at metabolizing fat than
one that is toxic, has a sluggish liver, is laden with trans-fats, and is water logged
with artificial ingredients.
By removing caustic foods and elements from your diet, while also adding healthy sources
of fats, the stage will be set for efficient fuel burning. There are now numerous scientific
studies that support the fact that daily consumption of essential fats such as fish oil will
significantly increase fat oxidation or the breakdown and metabolism of fats for energy.
Other sources of essential fats are flax seed oil, flax seed meal, all fish oils, raw nuts
and seeds and oils made from nuts and seeds, olive oil and avocados.
The selection of your carbohydrates can have a huge effect on your body's ability to burn fat.
As you have all heard by now, all carbs are created equal when it comes to their final
constituent (simple sugar) but those carbs that contain higher amounts of fiber will:
Sources of high fiber vegetables and fruits include: asparagus, broccoli, Brussels sprouts,
cabbage, carrots, cauliflower, celery, cucumbers, green beans, lettuces of all varieties,
mushrooms, mustard greens, radishes, peppers of all kinds, spinach, tomatoes, all berries,
melons, apples, pears, etc., to name a few. Ideally again, organically grown vegetables
and fruits will eliminate unnecessary toxins that the body doesn't need to spend time ridding
- Slow down the absorption of sugar into your blood stream, thereby keeping your insulin levels
from spiking, and
- Provide the body with the provisions needed to absorb toxins and move them on through
the intestinal tract. And as we all know by now, insulin is a fat storage hormone and the higher
the levels (prompted by high blood sugar levels); the more that fat will be stored around the
organs, intra-abdominally and under the skin layers (cellulite) instead of being used as an
Knowing that the body is made up of about 60-70 percent water and that all metabolic processes
need water should be enough to prompt all of us to drink ample amounts. But I still see patients
that aren't "good water drinkers".
Water is like the cr?me de la cr?me in the wine making industry. The wine that is made from
these regions come from grapes that are the finest, purest and best tasting according to the gurus
of the industry. Water is the cr?me de la cr?me for our bodies. It is the only fluid our body needs,
it is basically pure without sweeteners, artificial colors or carbonation and helps cleanse and rid
the body of wastes, toxins, and excess nutrients so that it may be a fine, pure and efficient fat
Everyone should strive to drink between 3 and 4 quarts of water each day. Get yourself a quart size
container and place 3-4 rubber bands around the bottle. Fill it up with icy cold water (studies
have shown that iced water will increase metabolic rate) and each time you drink a container full,
remove one rubber band until they have all been removed and you have drank your 3-4 quarts at
While I won't spend a lot of time on the benefits of exercise since we have heard them countless
times already, it is a must if you want to top off your fat burning program. Whether your preference
is aerobic forms or weight resistance, you are limited due to immobility or injury or if time is
limited, you need to find a way to incorporate it into your daily routine most days of the week.
Exercise is a detoxification and cleansing program all by itself, ridding the body of wastes and
by-products of metabolism. Through movement you are forcing the body to utilize those fat calories
that have been consumed or are stored for energy, thereby reducing your fat storage deposits.
While much of this information may not seem new to some of you, the key message is that these are
fat loss partners, all to be used synergistically in your fat loss program. Just as having a
supportive group of friends that can nurture your goals or undercut them, learn to utilize all
components of a successful fat loss program for the best possible achievements.
Copyright © January 2006 Debbie Judd, RN and Low Carb Luxury