The Best Way To Burn Fat and Build Lean Muscle, Part I of II

Got your attention? Good :-)

Let me just say that I would be a very rich woman if I knew the one and only thing to do to burn fat and build lean muscle. But unfortunately for me, I only know what I've learned and what I've lived and it's a multilayered, multi-disciplined approach. This post discusses the dietary considerations for fat loss. Part II will focus on exercise. I hope you enjoy them. Leave a comment below with your thoughts, questions, concerns, counterpoints...heck, whatever's on your mind!

There aren't many truths in fitness and nutrition, but there is one thing I know to be true when it comes to effective and sustainable fat loss: it starts and ends with diet. I've blogged about it before, but in the event that you missed that post, here's the gist: you can't out-train a bad diet. You cannot compensate with exercise what your diet overlooks.

This applies to eating either too little or too much, as well as the quality of foods you choose. When you eat too little, your body doesn't have sufficient fuel to power basic functions. If you're exercising regularly and intensely and eating too little, your body will start to hold onto excess body fat because it's receiving signals that food is scarce. The body is smart enough to store the fat to protect the vital organs. This pattern can result in hormone disfunction, causing your metabolism to slow to a halt and even compromise fertility in women.

Science doesn't lie, ya'll!

Don't do this to yourself, just...don't.

When fat loss is your goal, it's obvious that you won't achieve the results you seek if you eat too much. Even if you eat plenty of wholesome, unprocessed foods, your body won't respond the way you want it to if you're consuming more than you're burning. The "calories in, calories out" paradigm of weight loss states that you must eat less and exercise more to get results, i.e. you have to create a calorie deficit. This is misleading, however, because it perpetuates the myth that any indulgence can be "undone" in the gym. I used to be a slave to this notion, and spent countless hours doing cardio in recompense for a binge. Needless to say, this did not produce the desired effect. This cycle left me tired, lethargic, and ravenous. Little did I know that many types of exercise, especially traditional cardio, often have the effect of increasing appetite and cravings. I would typically undo the work I put in at the gym within 12 hours due to compensatory hunger that would not cease. I've since learned that "calories in, calories out" is a good method for some looking to lose weight, but not for those whose goal is to lose fat. I'll explore this distinction in the Part II.

This book has been on my "to read" list
for some time..

How many of these foods
do you enjoy on the
regular?

We've now touched on why you won't see the results you seek if you eat too little or too much, but what about the quality of the food you eat? Does that have any bearing on your fat loss goals? You betcha! When fat loss is the goal, what you eat is as important if not more important than how much you eat. You want to choose foods that stoke the metabolic furnace, get it humming right along. Generally this means eliminating processed foods, refined grains and sugars, and--dun, dun, dunnnnn!--ALCOHOL! Alcohol is not a friend of fat loss, I'm sorry to say. 

How little or how much you choose to adhere to a plan, however, is dependent upon your goal and the time in which you have to achieve it. Since I preach the gospel of sustainable fat loss and encourage myself and my clients to find the pleasure and joy in the process, I don't avoid alcohol entirely. I enjoy it in moderation and with the understanding that alcohol does impede fat loss. I know that if/when I decide to commit to fat loss more earnestly, the alcohol has all but gotta go (truthfully, 2-3 drinks/month when on a fat loss regiment is OK; be wary of when consumption starts to climb above that). 

When it comes to refined grains and sugar and other processed foods, I advise my clients (and myself, so I can say that I practice what I preach) to be conscientious about these foods all the time, not just when fat loss is the primary goal. Depending on your individual metabolic makeup, you may be able to tolerate more or less of these foods and not experience any discernible negative side effects. Some say that when you're metabolically compromised prior to embarking on a fat loss goal, it is beneficial to stick to a regimented plan that factors in weekly "cheat" meals. "Cheat" meals are just that: a single meal to indulge in those foods that are not part of your regular plan. They should be enjoyed to the fullest, not only because the food tastes good, but because they are doing your body an important service: these meals keep you in the game psychologically, and they have the added bonus of kick starting your metabolism to encourage fat loss. This is not to say that the foods that form the meals that aren't considered "cheats" must be bland and boring! Eating for fat loss can be incredibly satisfying. To prove it, check out these links to great, healthy "whole food" options that will help you achieve your fat loss goals and keep you satisfied, too:

Neghar's Easy Indian Chicken 

Jen's Grilled Halibut with Kale Pistachio Pesto

GGS's Slow-Cooked Italian Rosemary Ribs

I think The Rock enjoys his cheat meals :-)

When eating for fat loss, don't forget to PP: Prioritize Protein. You have to make sure you're eating plenty of it! Depending on your goal, this could mean up to 1 gram of protein per lb of body weight every day. Protein helps to curb hunger, increase satiety, and build muscle. It helps the body repair the tissues that are broken down during workouts and build them back up as lean muscle mass. When it comes to fat loss, Protein is King.You may want to supplement with a high-quality protein powder because if you've ever tried eating your body weight in grams of chicken breast in a single day, you know it's not fun!

Sausage, chicken, and beef, oh my!

So what about fat? We've covered carbs and protein, but what about their oft-maligned friend? Fat does have a place in fat loss, despite popular opinion. Fat, like protein, helps to control appetite and improve satiety levels. It adds flavor to foods and is great for healthy hair, skin, and nails. When choosing fat, be conscious of serving sizes and select good quality sources like avocado, organic extra virgin olive oil, coconut oil, and nuts & seeds. Fatty fish like salmon is also good because it has a lot of omega-3 fatty acids which are great for brain and hormone function and help lubricate the joints. Whenever possible, choose salmon that is humanely-sourced (i.e. wild caught as opposed to farm raised). Other great sources of omega-3 fatty acids are sardines, mackerel, and anchovies.

I love me some healthy fats!

So let's recap: When it comes to fat loss, the quality of the foods you choose is as important if not more important than the quantity. While you will not see the results that you desire if you eat more than you expend during your workouts, it's important to keep in mind that the fat loss puzzle is more complicated than simply applying the age-old paradigm "calories in, calories out." Keeping a journal about how you feel after eating particular foods and combinations of such, as well as your energy levels throughout the day will help you determine what works best for you. Try incorporating weekly cheat meals, or mini-indulgences like half & half in your morning coffee or a few squares of high-quality dark chocolate, to help you stay the course. Awareness of how much of certain foods you can tolerate, including alcohol, will increase your chances of success whether your goal is fat loss for the long-term or to lose a specified amount of body fat for a competition or other short-term goal.