Healthy Fat Loss Food Guide

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try these tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!
There are no tricks. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

• Increase water by drinking up to eight, 8oz. glasses of water a day.
• Decrease saturated and trans fats by limiting processed, fried and fatty foods.
• Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
• Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
• Moderate sodium intake to help prevent water retention and bloating.
• Have a post workout, recovery shake (300 calories)
• Balance meals by having protein, carbs, and healthy fats in every meal.
• Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
• Eat slowly to help prevent overeating.

IFS Menu-Planning Ideas
The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal,  Whole Grain Cereals,    Rice (white or brown),  Whole Wheat Bread

Sweet Potatoes,   White Potatoes w/skin,   Buckwheat Pancakes,  Beans,  Fruit,

Vegetables, Legumes,  Pasta

25-30% Protein

Skinless Chicken Breast,    Skinless Turkey Breast,   Extra Lean Ground Beef,

Top Round,   Sirloin,   Pork Tenderloin,   Canned White Tuna,   Salmon,

Shrimp,   Eggs and Egg Whites,   Low Fat Cottage Cheese,   Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter,   Olive Oil,   Walnuts,   Avocado,   Flax Seed Oil,

Canola Oil,  Omega 3 Fish Oils,    Almonds 

Take advantage of our Nutrition for Weight Loss Coaching Program

To your health,
Robert

Fitness Strategies for Weight Loss Success - The Workout

Fitness Principles for Weight Loss Success

Your Workout = Upside down and inside out.

Working out improves your health, fitness and longevity.  Initially, when you begin a workout regimen the physiological changes are significant.  Your Nervous System is working incredibly hard to figure out how to handle all of these “new, unaccustomed” stimuli that it’s experiencing and you will burn significant energy performing the work AND adjusting to the work.

The good news is that you will end up burning a significant amount of extra calories every day in an attempt to recover from this new experience.  The downside is this does not last long.   

Our body is designed for survival.  That means that it is great at conserving and storing energy.  This is a true disadvantage to those of us trying to reverse the amount of stored energy that we have. 

Here are a few suggestions to maximize your exercise time and results. 

Chances are you have or will experience most of them.  The good news is you are not the first person to experience them, and we now how to deal with it.

Who should you be taking Fitness advice from?

The strategies:

1. Bottom line to weigh less:  E IN vs. E OUT.  If you are attempting to lose weight/fat you need to expend more calories than you consume.  If you are not losing weight you are not in a deficit.  Stop coming up with reasons or excuses and review your intake in its’ entirety, then review your exercise plan to insure that you are maximizing your efforts in the gym.
2. You need to understand that Weight Loss is different than Maintenance of Muscle while losing Fat.  These are two significantly different methods to two significantly different outcomes.
3. Working out initially burns a significant amount of extra calories.  Your body is an adaptive machine.  It's goal is different than your desires.
4. Working out for the goal of LIFELONG Fat Loss is different in methodology from working out for Fitness and Health. 
5. Your results slow down after 1-2 months.  It is natural.  
6. Many people will experience a rise in hunger and appetite as a result of initiating a new workout plan.  Understanding what you are eating, when you are eating it and why you are eating are keys. If you do not connect the dots of FOOD - FITNESS and FOCUS, you will spin your wheels.
7. Exercise increases the need for nutrients.  If you are simultaneously dieting and exercising then the body needs nutrition that is extremely difficult to attain from food alone. If you are in a nutrient deficit and a calorie deficit, this can begin to ruin your ‘metabolism’. 
8. The body strives for “the path of least resistance”.  This means that it likes to be efficient.  This is counter-productive towards any Fat Loss goal.  Mentally, you are striving to burn more calories; physically your body is trying to figure out how to burn less… 
9. If you are exercising for the same amount of time and at the same intensity on the same machines for more than a month you are allowing the body to become efficient.  (S.A.I.D. Principle) 
10. Consuming a meal (Breakfast) is entirely under-appreciated and the importance of said act is way too overlooked for Fat Loss.  
11. Most people weigh themselves too frequently.  You will most likely not lose 2 ponds of fat overnight, nor will you gain 2 pounds of fat.  We all experience temporary and frequent fluctuations.  Weigh yourself every week or two for an accurate measure of what’s happening. 
12. Many people never maximize their effort.  I am a huge advocate of coming to the gym frequently.  It burns calories, maintains tone, and improves overall health.  All of these are great!  But, if you are attempting to alter your body composition it takes a bit more than just showing up.  An all out effort as frequently as possible will increase your calorie burn per minute.  When you don’t have what it takes to give a maximum effort then show up anyway and work out.  When you do have that ‘tweaked’ mental state – use it!  Lift heavier, run faster, jump higher, do more repetitions.  As NIKE says: Just Do IT!  RIGHT NOW! 
13. Make frequent changes to your workout.  Workout changes prevent boredom and increase the challenge to your body. 
14. Utilize Strength Training.  It helps to maintain muscle tissue, which will help to keep your metabolism higher,  it maintains "tone" and it burns more calories than cardio does.
15. When doing strength training be sure to use "bang for your buck" exercises that use multiple muscles and motions.  If your goal is not to be a bodybuilder, then do not train like one.

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To your health,

Robert