Probably the #1 question I get as a Personal Trainer is “How can I lose weight faster” and my normal response is work harder and eat better! Now clearly that is way general but really is the basis of weight loss. The other, which is often taken for granted is supplementation.
ANY client that I have worked with that has had significant weight loss and maintained it
is because they supplements. I’m not talking diet pills or fat burners! They gets no love around here. I’m talking about the consumption of nutrients, vitamins and minerals that our bodies are not getting and therefore are not functioning the way they should.
My definition of the best weight loss supplements may differ from a lot of other people’s definitions. What do I mean by that, you ask? Quite simply, they MUST meet the following 2 requirements:
With that being said, if you are trying to lose weight there should not be one day that goes by without including these three Supplements. Here’s what I feel are the Best Weight loss Supplements..
While this list isn’t in any specific order, krill oil would still be at the very top of my list of recommended supplements. Why? Well, how shall I put this. Hmmm. Alright, I got it.
Krill oil improves our body’s ability to do damn near everything!
And yes, that includes lose fat. Now how’s that for a description?
You know how there’s “good” fat and “bad” fat? Well, krill oil contains the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the VERY BEST fats. What makes them the best, you ask?
Well, for starters, the omega 3 fatty acids found in krill oil have been scientifically proven to reduce the risk of heart attacks and strokes, lower blood pressure, decrease inflammation and joint stiffness, and treat various mood disorders. Krill oil has also been shown to either help improve or prevent Alzheimer’s disease and dementia, depression, heart disease, cancer, arthritis, diabetes, hyperactivity, ADHD and more. Many people who take it also report an overall improved sense of well being and mental clarity. Not bad, huh? But, you’re probably wondering what specifically makes it one of the best weight loss supplements, right?
Well, while it’s not some magical pill that will actually cause fat loss itself (there is no such thing), it WILL help your body do everything required of it (lose fat, build & maintain muscle, recover from exercise, etc.) just a little bit better. This includes improved insulin sensitivity and calorie partitioning (meaning calories would be more likely to be used for something useful rather than get stored on your body as fat).
I’ve also seen 2 studies now, one published in the American Journal of Clinical Nutrition and the other in the International Journal of Obesity, and both came to the conclusion that people lose more weight when they combine proper diet and exercise with a fish oil supplement, as opposed to people who just eat right and exercise correctly without fish oil.
The difference wasn’t super huge, but it definitely exists. And when you add any possible fat loss benefits to that long list of general health benefits I mentioned earlier, you can clearly see why fish oil is at the top of my list of recommended weight loss supplements.
Protein is an essential part of every diet no matter what your goals are (weight loss, building muscle, just being healthy in general, etc.), as it plays a key role in muscle, cell and organ function as well as being present in bone, skin and hair.
How does it help with weight loss?That’s all well and good, but you’re probably wondering what specifically makes protein powder my pick for being one of the 3 best weight loss supplements, right? I actually have 2 really good reasons.
The second reason protein powder is on my list of best weight loss supplements is that, in addition to being necessary for building and repairing muscle tissue, protein is also a requirement for maintaining muscle. Your goal might be “weight” loss, but it’s really fat that you’re looking to lose, not muscle. Ensuring you eat enough protein each day is key in preventing muscle loss.First, protein is satiating (which is a fancy word for “filling”). Studies have been done and all modern research shows that protein is much more filling than either fat or carbs, and this makes it an extremely important factor in controlling your appetite and avoiding hunger cravings. It’s one of the main reasons most weight loss diets are high in protein. It will keep you fuller longer, and that will prevent you from eating something you shouldn’t or just eating too much in general. But wait, there’s more!
For all of these reasons and more, it is recommended that the average healthy adult diet should contain AT LEAST 0.5 grams of protein per pound of body weight (so the minimum for a 200lb person would be 100 grams of protein per day). But again, that’s just a minimum.
Someone who is working out and getting in shape and actively trying to lose fat or build muscle has higher protein requirements than the average person. The most common recommendation in this case is close to 1 gram of protein per pound of body weight (a 200lb person would shoot for 200 grams of protein per day).
Now a lot of people are going to see that protein recommendation and think “Wow, how am I supposed to eat that much protein each day? I’d have to do nothing but sit around cooking chicken and fish.” Here’s where protein powder comes in, and here’s why it’s on my list of best weight loss supplements.
While you should get the majority of your protein intake from high protein foods (chicken, fish, turkey, lean meats, egg whites, etc.), protein powder is a quick, simple, convenient way to ensure you get enough protein each day. Take a scoop, pour in any liquid you want (water is fine), mix with a spoon for about 10 seconds, and taaadaaa, you have yourself an extremely low calorie, muscle protecting, hunger preventing serving of protein.
And not only that, but all research shows that a whey protein shake along with some type of carb source is the ideal meal for right after your workout. Why? Because your goal at this time is to get nutrients into your body and digested as soon as possible, and whey protein powder is the fastest absorbing source of protein. Plus, the fact that it’s in liquid form (instead of a whole food) allows it to be digested by your body and shuttled to your muscles even quicker.
This one shouldn’t really surprise anyone like the first 2 supplements might have. We all know what a multivitamin is. We all know they contain the vitamins and minerals our bodies require to keep us alive, healthy and functioning properly. This is all very obvious information, right? So then, what the hell is it doing on a list of the best weight loss supplements?
Simple. In order to lose weight, we need to be alive, healthy and functioning properly. If a multivitamin contains the things our bodies need to help make this happen, then it indirectly helps make weight loss happen. Obviously we were meant to get these important vitamins and minerals through the foods we eat, but unfortunately, the average person these days doesn’t eat the way the human body was meant too. This usually leads to most diets being low in many of the good things it shouldn’t be low in.
And that’s where a multivitamin comes in. It sort of works as your diet’s backup plan. That’s exactly why I take one. My diet is quite good. I eat better and healthier than most of the population. But, I still love the idea of taking a multivitamin each day to serve as my little nutrition insurance policy making sure my body gets everything it needs everyday.
Maybe the average out of shape person sitting on the couch all day could get by without it, but as someone who works out pretty hard on a regular basis, I like knowing my body is pretty much guaranteed to have all of the vitamins and minerals it needs to keep me healthy and functioning at the highest possible level. That’s why I take a multivitamin, and that’s why it’s on my list of the best weight loss supplements.
So that’s it. That’s my list of the best weight loss supplements. The way I see it, there’s really only 2 questions you might still have at this point.
The very easy answer is NO. Did you seriously think I would recommend unsafe weight loss supplements? Of course not.
Krill oil (which just comes from Krill), protein powder (which is just protein), and multivitamins (which contain the vitamins and minerals found in the healthy foods we are supposed to be eating) are all perfectly safe for the typical healthy adult. Obviously if you have any known medical issues, are taking any kind of medications, or are pregnant or nursing, you should definitely check with your doctor first.
But if you are just the average healthy person… these 3 supplements are as safe as it gets. In fact, I’d even say they are the 3 safest supplements there is. I’ve taken these three personally for years!
Honestly? Most are complete and utter garbage. Some are unsafe, some are absolutely useless, some are a combination of both. Either way, 99% of the weight loss supplements (or really ANY kind of supplements) on the market these days are crap and should be avoided completely.
And it’s nice to say “suck it” to the disbelievers out there.
Over the years there have been several smaller similar studies, but this is the largest and longest term study of its kind to date. Here’s the deal: Test subjects were split into 3 diet groups, a low fat diet, a low carb diet and a Mediterranean diet.
The Wall Street Journal sums it up quite nicely:
The study, which tracked 322 Israelis for two years, surprisingly found that a low-carb diet, often associated in the U.S. with high levels of meat consumption — was better than a low-fat diet in boosting blood levels of “good” cholesterol, or high-density lipoproteins associated with cardiovascular health benefits.
The only word I take issue with is “surprisingly”. I think those who were surprised have either not read or completely ignored research that has come to similar conclusions in the past.
Was it the fact the fat loss was greater or was it the drastic improvement in blood markers with the low carb dieters?
In any event the winner is clear. Low carb dieters lost an average of 12.3 lbs, the Mediterranean dieters lost 10.2, and the low fat dieters lost 7.7 lbs.
I will concede that these numbers are not mind blowing by any means. But what is important is that it was an even playing field (and low fat got it’s ass kicked.)
You can read the full Wall Street Journal Article on the study Here.
If you are so inclined the full study (yawn) from the New England Journal of Medicine can be found HERE.
Plus, if Katie Couric says it, it must be true:
Let me give some free advice that will get you well on your way to better nutrition and accelerated fat loss. Here are the top 3 things you can do starting TODAY to get it done:
#1 Drop the Carbs
The study above is just the latest proof. So what are you waiting for? Step away from the pasta…
#2 Write it Down
When dieters write down what they eat they lose more weight. How much more? Twice as much. No joke.
#3 Plan your Meals
The more prepared you are for battle, the better your chances at victory! At minimum, you put up a good fight! In other words, get your complete meals done the night before, so you don’t allow for that “unplanned eating”.
If I haven’t told you about The Meal Movement Program yet, you will be hearing a lot more about it from me! Why? Cause I haven’t come accross anything like this in a while. If you are serious about losing weight, are too busy to prepare healthy nutritious meals on a daily basis or need help on what to eat, then The Meal Movement Program may be for you.
If your interested adding this system to your weight loss plan, give me a holla. We are offering $20 off any purchased and well as combining the program with private training and bootcamp programs, to offer some great deals. Combing this kind of program with our kind of training is a recipe for a super hott summer!
In closing, let me break all this down for you: Nutrition is not rocket science, and one diet does not “fit” all (get it? that was a pun). But in most instances intelligent low carb nutrition will help people lose fat and improve health factors faster, and with better compliance.
PS: And one last thing- nothing is written in stone.Want to know the latest tips and tricks to take your fat loss to the next level? Do not hesitate to Contact Me.
Our bodies eventually adapt to the demands we place upon them. If you’re doing the same routine week after week or month after month, your body has likely become very efficient at that routine, and is no longer burning many calories or getting a fitness response. I personally change up my routine every week, and recommend you introduce new exercises and workouts at least once a month. This is the #1 the reason why F.I.T.T. Body BootCamp is such an effective weight loss strategy.
Bloating, weight gain, chronic fatigue, nutrient depletion and an inability to exercise can all be related to eating foods that your body is allergic to or simply doesn’t have the enzymes to digest. Common triggers are wheat, soy, dairy, eggs and fructose. A gluten-free diet may be one good place to start, but you should also consider getting tested for food allergies, using an elimination diet, introducing digestive enzymes, and keeping a food log. Always talk to your doctor prior to drastically changing your diet or if you suspect an allergy.
The body needs a specific number of carbohydrates, proteins and fats in order to sustain metabolism, produce hormones, maintain the immune system, and allow you to have productive and enjoyable workouts. If you’re engaging in severe calorie restriction, not only are you sending your body a message to shut down, you’re also limiting your ability to productively exercise and potentially damaging your health.
While it may seem counterintuitive, lifting weights actually helps you lose weight. Not only is strength training the best way to replace fat with lean muscle and boost your metabolism, it also results in a hormonal release that enhances fat loss. Plus, it increases your ability to eat fewer calories without doing damage to the body, since your body can rely on storage proteins from muscle rather than other vital organs. Need to figure out how to get started with weight training? Give us a call!
High Intensity Interval Training, or HIIT, involves intense bouts of cardiovascular exercise, followed by easy rest periods. Compared to long, slow cardio sessions, HIIT burns far more calories and significantly elevates fat burning. However, the initial discomfort from breathing hard and feeling a full body burn can be daunting. But think about it this way: HIIT allows you to hop on a treadmill and be done in 15-20 minutes. To get the same results with less intense training can require you to slave away on that treadmill for an hour or more!
In the quest to lose fat, it seems logical that you should eat less fat. But if you eat the right kinds of fat, particularly from healthy sources such as avocadoes, olives, extra virgin olive oil, coconut milk, coconut oil, cold water fish, seeds, nuts or yogurt, your body can very efficiently use that fat as a fuel. Consume these types of fats instead of sweets, starches, and vegetable oils, which cause high blood sugar and a great potential for weight gain. A recent study from Johns Hopkins University suggests that a low-carb, high-fat diet may be best for healthy weight loss. Just make sure those high fats don’t come from junk food.
Often, when weight loss gets tough, it’s tempting to turn to one of the many pills, capsules, and powders that promise to reduce appetite cravings, increase fat burning, or make you burn carbohydrates quicker. The problem is that A) these pills give you a very small percentage of an increase in fat burning; and B) people who rely on pills for weight loss become far less likely to engage in exercise and healthy eating, which get more significant results.
In point #2, I emphasized that a high caloric intake, with the goal of “sustaining the metabolism,” often results in overeating. The same can be said for snacking. All those flax-seed crackers, raw almonds, morning muesli, raw fruit, and cheese sticks can lead to consuming an extra several hundred calories each day. Remember – covert calories add up quickly.
Hormonal imbalances can be a prime cause of cellulite formation, particularly in women who are estrogen dominant. If you’ve tried everything to lose weight, but have not tested the levels of your estrogen, testosterone, or thyroid hormones, it is possible that a hormonal imbalance is the root cause of your resistance to weight loss. Just be sure to get your blood tested by a doctor before blindly grabbing supplements and medications to address a suspected issue.
Are you resistant to weight loss? Have you found specific strategies that get you off the weight loss plateau? Tell me in Comments below!
When: Thursday, 9:00 am
Where: South Boston, Joe Moakley Park Tennis Courts (directions)
Who: You! And your friends & family (all are welcome)
1) Eat Breakfast so you won’t be starving at the next meal.
2) Don’t snack all day & drink lots of water.
3) Chew your food slowly & watch your portion size. It takes your stomach nearly 20 minutes to signal to your brain that it is full. If you are trying to control your portion size, then slowing down and chewing is crucial. Moreover, chewing your food aids healthy digestion. Breaking foods down more thoroughly ensures proper nutrient absorption and can prevent indigestion issues such as acid reflux.
You can still enjoy all the fun holiday treats just choose smaller portions and you can enjoy whatever you want.
4) Don’t waste your time or calories on foods you can enjoy all year.
5) Lighten up on your cooking. Try to use fat free chicken broth for cooking or use fat free sour cream for dips.
7) BE ACTIVE. Start off the day with a workout. Burning calories early will set the tone for the rest of the day. You may feel guilty when you eat all those sugary snacks later in the day. Stay active through out the day. Go for a walk after dinner, or try to do some type of activity/exercise every 20 – 30 minutes. Ex: 20 mountain climbers each leg, 10 burpees, 30 jumping jacks, etc.
We have much to be thankful for, so don’t forget to laugh, hug and reminisce as much as possible. Have a Happy Thanksgiving, we at Fearless F.I.T.T. & F.I.T.T. Body BootCamp wish you the best.
You know the cycle all too well. An important event comes up where you want to look your absolute best – it could be a beach vacation, wedding, high school reunion…And you do it – you stick to the diet, bust your ass in the gym, and get your body looking absolutely fabulous. For a weekend.
And then it’s binge time. A whole lot of late night pizza and ice cream while watching Love Jones for the twelfth time and you’re right back to where you started. Or even worse than when you started. It’s time to stop the quick fix merry-go-round and make a life-long commitment to being healthy and looking great.
Here are some tips to help you do that…
Everyone that has a problem with their weight or how their body looks, always has an irrational reason outside of themselves to blame for them being that way. Always…
I do. You do. We all do.
It’s a TOUGH pill to swallow. Basically by not being where we want to be in life we
Everyone does this, and sometimes we won’t even admit these things to ourselves because by doing so we are admitting that we failed. But by rationalizing our problem we allow ourselves to put the blame on something or someone else. rationalize it to ourselves by blaming our problem on something else. That could be our genetics, our metabolism, our job, not having enough time, having kids, not having enough money….or whatever.
Like I said this is the harsh reality and a tough pill to swallow. It hit me like a ton of bricks when I first realized this.
Don’t let yourself be a victim, and don’t rationalize why you’re in the spot you are in now. Admit to yourself that you’re in this situation you’re in because of what YOU’VE done or haven’t done , and then make a change.
Finding your motivation to get in shape outside of yourself in something such as a big event, an article of clothing you want to fit into, or to impress friends, family, or the object of your affection is a recipe for disaster.
Sure you’ll hit the gym and tighten up the diet until you reach that extrinsic goal. But what about afterwards? When the event passes, the clothing goes out of style, and the object of your affection is no longer so shiny and your new motivation to stay fit will wane.
However if your motivation to train stems from a personal standard that you hold yourself to – meaning your values – then you have long term fuel to sustain consistent results.
Deep down you need to have a personal belief that caring for your body with proper nutrition, exercise, and rest is your own responsibility.
Another helpful tip is to surround yourself with friends who have healthy habits…
It’s been said that your net financial worth can be predicted by taking the average net worth of the five people you spend the most time with outside of your job. Well I’ll make the bold claim that your health and fitness can be predicted by taking the average nutrition and exercise habits of the five people you spend the most time with.
Don’t get me wrong, I’m not saying you have to excommunicate your friends if their
Find a new gym partner or find a bootcamp where most of the people in the group arein better shape than you. Try a new activity like indoor rock climbing and find a training partner who has more experience than you. not in tip-top shape. I am suggesting that if your friends have health and fitness habits that are not at least at your own level you should occasionally swim in different circles.
Whatever you do, push yourself out of your comfort zone and surround yourself with people who are in better shape than you…
If you have a fat person mindset, no amount of exercise and diet is going to make you thin over the long haul. You’ll always have fat person tendencies, and sooner or later you’ll “snapback” into your old self.
Have you ever wondered why half the people on the Biggest Loser end up gaining all their weight back? Its all about mindset and willpower. Hell anyone could lose weight living in a hotel and only being fed healthy food with no distractions or temptations around.
But when you get back into the real world and one day you’re late for work and you stop at McDonald’s for breakfast, then its only a matter of time before the whole cycle starts again…
If you want to be lean and thin forever, you MUST have the mentality of a lean person…
Here’s some tips to help…
You don’t want to have to think about your fitness training. Or what you are going to eat each day. There will be exceptions to this with vacations and holidays, but in the normal day-to-day, preplanning your training and food intake is the recipe for long term success.
Keep your workouts at the same times and days each week. That’s pretty basic and many people already do that, so let’s take it a step further.
Make it a habit to pre-pack all of the gear and clothes you need for training the night before. Make a checklist if you have to – iPod charged, check; workout shorts packed, check. What ever you need to do, you want to do it the same way each time. You want a procedure that with repetition becomes a habit.
And do the same with your nutrition: If you’re trying to lose fat, then pre planning your meals is KEY. Do your grocery shopping, cooking, and packaging of meals for the week on Sunday. Then you don’t have to think about what to eat when you are tired and stressed – it’s already been prepared and you’ve set yourself up for success.
Sometimes it can be fun and challenging to get in awesome shape for a big event. But it is even more rewarding when the unexpected happens – whether that’s a pickup basketball game of shirts versus skins or an impromptu skinny dipping session – and you have the confidence that you are always ready to go.
Let your training be fueled by your personal values, hang out with people who are in better shape than you, and set yourself up for success by preplanning your training and diet and you’ll always be in shape for those special occasions.
We can sit here and debate calories vs. carbs or sprints vs long slow running all day, but if you don’t have the mindset of the person you want to be, then you’ll never change.
Real, long term change comes from within.
Want an aerobic workout program that actually makes your body burn fat? Then you need to get familiar with High Intensity Interval Training (HIIT).
The concept behind High Intensity Interval Training is that when aerobic exercise is performed in a very specific manner…your body will release its natural fat burning hormone called Human Growth Hormone…or HGH. HGH is naturally produced in your body all your life, but it begins to decline at age 20. HGH decline combined with a slower metabolism is what contributes to fat gain as many people get older.
treadmill workout program
Increase HGH and you will begin to burn fat like you did when you were younger. There have also been studies that suggest increasing your natural HGH will actually slow down the aging process. This hasn’t been proven beyond a shadow-of-a-doubt…but HGH has been proven to obliterate fat…and that is the main point of this aerobic workout program.
Here is a specific High Intensity Interval Training workout program that will shoot your HGH levels through the roof…as well as boost your metabolism for several hours after the workout.
1) Walk on a treadmill for 5 minutes at a moderate pace (between 3.5 and 4.0 on most treadmills)
2) After 5 minutes, speed up the treadmill to a jogging pace for one minute (start at 7.0 or 8.0)
3) After one minute of jogging, slow back down to your set moderate pace (somewhere between 3.5 to 4.0 as discussed before)
4) After one minute of moderate, speed up the treadmill to your previous jogging pace, but this time add .5 to the speed (so if you first did 7.0…now you are going to set it at 7.5)
5) After one minute of jogging, you are going to go back to the same set moderate pace for one minute.
6) Alternate every minute between jogging and walking for 20-30 minutes…making sure that you use the same walking speed each time, but increase to jogging speed by .5 until you can’t jog any faster for one minute.
Note: To really blast every last little bit of body fat off your body, take advantage of the natural fat burning state your body is in by doing 10-20 minutes of steady state cardio. This is a great way to really obliterate stubborn body fat.
You will find that your first few intervals will be easy…and then things will get tough. As you get in better shape, you will eventually be able to really sprint on the treadmill. By the time you work up to this level, your body will adapt by losing every last bit of fat. I’m convinced that this type of aerobic workout program will burn fat for every single person who sticks with it.
More Tips to Ensure Maximum Fat Burning
Working above your aerobic threshold for one minute alternated with short active rest periods is what will make your body release HGH. Studies have also shown that HGH is released better if you train on an empty stomach. It is also suggested not to eat right after training to insure the maximum release of HGH…so don’t eat any calories 3-4 hours before and one hour after training for maximum effects.
A few people in the industry talk about something called the “HGH flush”. This is a possible indicator that you did everything correctly to release HGH. When your skin feels hot and a bit red and you are short of breath, you have achieved the HGH flush. Many people probably haven’t experienced a good HGH flush since P.E. class in junior high. Strive for this when you hit the treadmill.
Note: This is an advanced aerobic workout program. Make sure you are in decent health before working out intensely.
For some [horrible] reason, today’s breakfast has turned into a sugary, processed-carbohydrate, empty-calorie, fat-promoting mess.
This is not a breakfast of champions
Typical breakfast foods that most people now eat include:
• Skim Milk and a Sweet Cereal
• Toast and Jam
• Bagel and Cream Cheese
• “Breakfast Bar”
• Pancakes and Syrup (usually sugar-free/artificially flavored)
• 1 Egg with Toast
In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have in the morning.
Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.
In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).
So, we’ve created 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.
1. Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl. This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.
So, at your next breakfast, ensure you include a complete protein choice on your plate such as:
• Eggs – 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.
• Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar cereal. Or, add whey to your blender with flax seed oil, almond milk, and berries, for a high-protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.
• Natural nitrite-free sausage – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted-grain bread for a satisfying meal.
• Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!
• Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds gives you a perfectly balanced meal.
• Natural peanut butter – paired with sprouted-grain bread. Two tablespoons of natural peanut butter provide 8-12 grams of complete protein and plenty of healthy fat.
2. Embrace Fiber
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually from wood pulp) is not worth it. High-fiber meals are more satiating and filling than low protein. Fiber is also associated with lower rates of cancer and diabetes.
Here are ways to include body-beautifying, belly-filling fiber into your breakfast:
• Beans – add 1/3 cup of beans to a breakfast egg burrito made with a sprouted-grain wrap, or toss with scrambled eggs and add 5 grams of fiber to your plate.
• Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.
• Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.
• Sprouted-grain bread with nut butter – found only in the freezer section of your grocery store. Sprouted-grain bread has 3 grams of fiber per slice, and nut butter has ~2 grams for a total of at least 5 grams of fiber to start your day.
• Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fiber, ½ a medium grapefruit provides 6 grams of fiber, and 1 kiwi provides about 2 grams of fiber.
• Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal. Two tablespoons have 8 grams of fiber, and can help balance your hormones while lowering your bad cholesterol levels.
• Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fiber and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.
3. Include Vegetables
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”
Try these easy ways to add more vegetables to your meal and make your breakfast perfect:
• Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.
• Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high-fiber breakfast.
• Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.
• Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting and fat burning nutrients to your diet.
Recently I’ve been doing something new as part of my daily ritual. For the last couple weeks I’ve been reading one page from a new book that a client sent me; “The Book Of Famous Inspirational Quotes”. A great book to thumb through to find motivational and inspirational quotes.
Here are a few of my favorite quotes…
Circumstance does not change responsibility.
A lion sleeps in the heart of every man.
The consequences of today are determined by the actions of the past. To change your future, alter your decisions today.
Take care of your body. It’s the only place you have to live.
What are your favorite quotes, sayings, or passages that inspire, motivate, drive you to action and give you hope?
I’d like to know… Let me know down below in the comment section.