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With a New Year upon us, it’s the perfect time to start setting your goals in action. At this time of year, many people have set the resolution to put their health first. Are you hoping to shed the few pounds you gained over the holidays or those last 10 pounds you’ve been struggling with? Whatever the case may be, it’s helpful to have some tips and tricks in your arsenal so you know exactly how to reach your goal.
Here are 10 strategies to help you be successful with your get-lean goals.
If hunger normally causes you to throw in the towel on your diet plan, you can banish it by increasing your dietary fiber intake. Fiber helps to slow the passage of food through the digestive tract, leaving you feeling fuller for longer. Each meal and snack you consume should ideally contain at least 5 grams of fiber. Try adding high fiber foods like berries, oatmeal, nuts and seeds, green vegetables, sweet potatoes, and apples to keep hunger at bay.
Boosting your protein intake can also help you lean out. Protein rich foods also take a long time to digest, thus they will combat your hunger pangs. In addition to that, they have a potent thermogenic effect, meaning you burn off a number of calories simply from your body breaking them down into amino acids. You’ll burn off about 25-30% of the total calories you consume from protein rich foods, making this a go-to nutrient when trying to shed fat.
Make sure each meal you eat has around 25-30 grams of protein and each snack contains 10-20 grams of protein. You should be aiming for at least one gram of protein per pound of bodyweight each day. Opt for lean proteins like chicken breast, turkey breast, white fish, and egg whites.
Carbs aren’t an evil nutrient that needs to be feared. Yes, you do need to be wise in your consumption of carbs, but don’t omit them entirely from your meal plan. They are important for providing your body with fuel for intense workout sessions and giving you the metabolic support you’re looking for.
Focus on including complex, energy dense carbs when you are most active, especially around your workout, and then rely on non-starchy carbs like fruits and vegetables at other times in the day. Timing carbs properly throughout your day can ensure your body utilizes them efficiently, rather than storing them as body fat. Reach for starchy carbs like oatmeal, quinoa, sweet potato, and brown rice.
If you want to give your metabolism a quick boost to burn more calories each day, try adding some caffeine or green tea to your daily protocol. Using a product such as KAGED MUSCLE Clean Burn will give you a strong dose of green tea extract to help ramp up fat burning without giving you the jitters. If you don’t experience caffeine related jitters, then a caffeine based product or a simple cup of coffee can also be beneficial.
Both of these compounds can also increase your energy levels, so you might find you’re able to put more effort into each workout that you do, resulting in a higher calorie burn.
If you’re not staying well-hydrated, you’ll have a hard time reaching your fat loss goals. Proper hydration is key for keeping your metabolism humming, your hunger down, and your energy high at all times.
Make sure to focus on low calorie or calorie-free beverages such as water. Additionally, you can add KAGED MUSCLE Hyrdra-Charge to your water for further benefits. This product helps amplify your overall level of hydration with the inclusion of electrolytes, ensuring your body has the support it requires throughout the day to perform at its best.
Fear healthy fats? If so, you’re not alone. Many people believe that eating fat will make them fat. This isn’t necessarily the case. Sure, if you eat a lot of dietary fat or the wrong type of fat, it won’t help shrink your waistline. But, if you keep them in moderation, they can actually assist with fat loss in a variety of ways.
First, dietary fat greatly slows down the digestion process. If your meal consists of lean protein, healthy fats, and dietary fiber, you’ll find you stay full for hours afterward. This can help prevent needless snacking, keeping your calorie intake in check.
Second, healthy fats support your metabolism and are needed in cell signaling, hormone production, and nutrient absorption—all key factors in fat loss.
Stock up on Omega 3 and unsaturated fats, such as monounsaturated and polyunsaturated fats, from foods like nuts, seeds, fatty fish, avocados, and oils that are liquid at room temperature. You’ll want to avoid trans fats, which are found in many processed and fried foods, as they have been found to raise low-density lipoproteins (LDL) and are calorie-dense without health benefits.
If you’re still eating processed foods, it’s time to ditch them for good. Processed foods contain many artificial ingredients, are made through manufacturing processes, and are devoid of the quality nutrients your body needs for optimal functioning.
Additionally, after eating these foods, instead of feeling satisfied, you’ll often find yourself reaching for more. If you want to see results, you’re best to stick to natural and clean foods. A good rule of thumb is to primarily stick to the outer perimeter of the grocery store. Most natural, nutrient dense foods are located in the outer aisles.
Speaking of natural and clean foods, you’ll want to focus on foods that contain a higher level of volume per calorie content. Egg whites are a great example of this. One cup of egg whites will give you a lot of food for very few calories—a mere 120 packed with metabolism-boosting protein.
Likewise, leafy greens are a good option. With only 7 calories per cup of spinach, you can imagine how many salads you’d need to eat before you start packing on the pounds. What’s more, leafy greens are chock-full of vitamins and minerals.
The more high volume foods you eat, the fuller you’ll feel while maintaining a reduced calorie intake.
Cutting out or at least cutting back on your alcohol intake will go a long way in helping you get lean. The by-product of alcohol is toxic to your body, making it a priority to be eliminated. When alcohol is consumed, your body halts burning fat and focuses on processing the alcohol. Obviously, the more you drink, the longer this process takes and the less time your body spends burning through fat.
Alcohol is full of empty calories that add up quickly, especially if you are mixing your drinks with sugar-laden juice or soda. Sticking to healthier alcoholic beverages made with water or club soda will keep your calorie count down, and save you from a pounding headache the next morning.
Adding a high quality protein to your diet can help jump-start your fat loss goals. Invest in a high quality protein powder like KAGED MUSCLE Re-Kaged or Kasein to supplement your diet. This will not only help you reach your daily protein intake easily, but studies also suggest that those who consume protein supplements have a lower hunger level and increased rates of weight loss with an enhanced level of lean muscle retention.
Drink your whey protein immediately after a workout session to help kick-start the recovery process. If you’re going to be out for the day, or are traveling, protein powders are easy items to pack, ensuring you have a healthy option to stop you from going through a drive-thru.
Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S. & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: A randomized human clinical study. Nutrition & Metabolism, 5(8).doi: 10.1186/1743-7075-5-8
The recent media buzz around beetroot being used to enhance nitric oxide is sending many athletes and bodybuilders to health food stores in search of products that contain beetroot. Before you race off to buy a pre-workout product with beetroot to increase your pumps, let’s discuss the facts.