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Here's How to Make Weight Loss Easier
By Michael Collins
............................................................................................
 Whew!
The holiday season hurricane is gone. It came and went in a
flurry like a September in Florida. Turkey, gravy, pumpkin pie, cookies
and pastries all went flying.
Well it’s time to assess the damage.
The winds blew and blew; lasagna, coconut
custard pie, butter cookies. A few shingles got ripped off, but not the
whole roof.
For the most part I was spared due to
several body composition- saving tricks, such as the
green apple mini project, and a high- protein diet (I’ll get to
more on this in a minute). Not to mention some other
cool
diet tricks and workouts we provide in the Black Book of Secrets.
So how hard were you hit?
No matter how hard you were hit, there’s a
bright side to all of this- we’ve got a nice stretch run of about 4
months (depending on where you live) leading up to t- shirt weather. If
there’s ever a time to get started on your weight loss goals, this is
it. There's plenty of time to get the job done, slow and steady. No need
for crash diets or workout programs that are impossible to sustain.
Now, if you've been scanning the magazine
racks and the internet for weight loss information, chances are you've
been bombarded with the concept of eating more protein. There are many
reasons why you would want to get more protein in your diet, but our
focus here is going to be its ability to make dieting easier.
Of the 3 basic components of the diet;
protein, fat and carbohydrate, protein impacts your body composition
(the way you look), most.
Here's why protein makes weight loss
easier:
Protein suppresses appetite better than fat and carbohydrates. This is
due to the suppression of the appetite stimulating hormone, ghrelin.
Studies have shown that the more protein contained in the meal, the
longer you stave off hunger pangs due to lower ghrelin levels.
Protein has a high TEF (Thermic Effect of Food) rating, meaning the body
burns many calories simply in the process of breaking down the protein
foods you eat. Since protein is complex in structure and needs more
action to be processed by the body, you end up burning calories simply
digesting. This makes it easier to create a caloric deficit (taking in
less calories than you burn each day), which is the basis of weight
loss.
Protein is comprised of amino acids, which are the building blocks of
your hormones and neurotransmitters. How does that help you lose weight?
Well, these hormones affect your moods and cravings. With a higher
protein intake, you keep your reserves full and keep a balanced state of
mind- providing you with a better shot at sticking to your weight loss
plan.
Protein is needed to make muscle fiber. Muscle fiber is your body's
natural Fat Burning Furnace. For this reason alone, protein is king.
So now that you know how protein makes
weight loss easier, what are the best sources of protein? Here are my
favorites:
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Red
meat (grass fed is best): Beef, lamb, bison,
venison
Poultry (free- range is best): Turkey, chicken,
duck, eggs
Pork:
Pork chops, tenderloin
Fish
and seafood: Wild salmon, mackerel, sardines,
tuna, shrimp, and mollusks such as clams, mussels, scallops.
Dairy: Yogurt,
cottage cheese, high quality whey protein and whey/ casein
powder mix |
There are plenty of choices when it comes
to protein foods. So, if you want easier weight loss, eat up!
P.S. It may be a good idea to get our
Black Book of Secrets now to
reduce the damage from all the holiday meals. It contains exactly
what you should be eating, and the exact exercise plan you need to keep your
body fat in check. It's instantly downloadable and comes with a few cool
bonus tools to keep track of everything.
Check it out here
P.P.S. If you're a first time reader of
MCNewsletters, sign up for our weekly newsletter below... or
read
more about it here.
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Diet Articles
Exercise Articles
Strategy/ Motivation Articles
Diet Q and A
Exercise Q and A
Strategy/ Motivation Q and A
How To Videos
Fat Loss Series
Head for the Hills and Strip Off
the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right
Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked
(Part
2)
What do you think of that diet where you eat certain foods based on your blood
type?
I’ve always been told to get a six- pack you need to do a lot of abs
work with high reps. Would you agree?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in
the area of my body where my arm meets my shoulder, and I can’t get rid
of it. Are there any exercises in particular that would help improve
that? Or what about any spot reducing supplements?
I know I should be having
some protein and carbs after a weights workout, but what about after
cardio? I've heard that you should wait 2 hours before eating.
You mentioned the benefits of scheduling a "cheat meal" into your eating
program at least once per week. Is there a best time to eat a cheat
meal?
Should I be counting my grams of fat, sugar, and calories?
What can I do to flatten my lower abs? I've been
doing crunches and hanging leg raises for the last year, but nothing
seems to help.
Mike's Blog
Eugene's Blog
Fiorella's Blog
Christopher's Blog
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