One of the biggest differences between weight loss and fat loss is that, in fat loss mode you actually wind up eating more than in weight loss mode. When you’re merely losing weight, huge calorie reductions are the name of the game because you’re wanting to lose whatever weight you can but when you’re losing fat, you need to focus on, obviously, the reduction of fat and that requires a different eating strategy. Some of the following I’ve already been doing (like eating often throughout the day) and some require some more effort (cutting back on sugary fruit).
First thing’s first, fat does not make you fat, overeating and sugar makes you fat! Sugar isn’t all that bad, good sugars (found in fruits, veggies and whole grains) are absorbed into our bloodstream as glucose and feeds our brains and gives us energy. The downside is that if we get too much sugar all at once, or if we take in the wrong kinds of sugar (think the processed white sugar that comes from white breads and pastas and candy), our body’s have no clue what to do with it and instead of dealing with it like an adult, it pretends it can’t see it and stores it away as body fat. This means I’m going to be doing my best to steer clear of ALL refined sugars and getting my carbs from fruits, veggies, whole grains, beans, legumes and some dairy.
Now, let’s move on to protein. Protein is a major player in my new nutrition plan because it provides energy to help our body repair muscles, bones, and tissues as well as maintaining lean muscle mass (which is what I’m aiming for). Because I don’t eat meat (but I do eat dairy and fish), I’ll be upping my intake of plant-based proteins, fish and eggs (and some dairy but not by much). In fact, I’m aiming for about 30% of my daily calories to come from protein consumption.
I’ll also be upping my fat content a bit as well. Fat helps to slow the entry rate of sugar into our bloodstream which gives us more energy throughout the day and it also releases a (SMART STUFF ALERT!) hormone called cholecystokinin (CCK) which tells the body it’s full. But not all fat is created equal and I’ll be sticking to “heart healthy” fats found in things like fish, avocado, olive oil, nuts and seeds!
Finally, I’m going to continue drinking a heck of a lot of water every day to help my body absorb vitamins and minerals, help flush toxins out of the body, give me more energy after my workouts and curb my appetite. I’m aiming for about 9 or 10 glasses per day!
So that’s what I’m eating but I’m also changing how I eat. I’ll have to make sure that I eat regularly so that I can keep my blood sugar from the roller-coaster ride of peaking and crashing and it’ll also speed up my metabolism all day long. This means eating within an hour waking up and then eating every 2 – 3 hours until bedtime. I sort of do this already but I am known to wait a little too long for an afternoon snack so alarms on my phone will be used to remind me to eat until it becomes habit!
What all of this is going to do is make sure the right fat starts to melt off, my muscles are well-fed and are repairing nicely so I’m not sore all the time, keeps my energy up and ensures that my metabolism is sky-high so that I’m burning fat ALL DAY LONG!
Now, I’ve already been eating a similar plan for several months now but this is my first time making a solid effort with it. I’m documenting my daily eats and workouts on Instagram and Facebook so if you want to see how I’m doing, friend me over there and let’s do this!