10 Ways to Lose Fat, Build Health

  1. Eat high quality protein. 1g per pound ideal body weight. This is much more than most of us are getting. Protein is satiating. When consumed in amounts of 25-50g at a time, protein intake stimulates muscle protein synthesis which requires tremendous energy; 30% of the protein calories consumed are used for building muscle. Metabolic health improves in direct relation with healthy muscle.
  2. Stop overeating. Stop eating when 80% full. Portion out your food and enjoy it.
  3. Clear out all junk food. Cookies, sodas, cakes, breads, all flour and sugar products, processed foods are metabolic health toxins. Replace them with healthy, nutrient dense foods. Vegetable and seed oils are inflammation producing factories. Clear them out of your home and beware that most restaurants use them. Instead, opt for health oils such as coconut, olive, avocado, ghee and grass fed animal fat.
  4. Get 7-8 hours of high quality sleep. Sleep deprivation increases insulin resistance, cortisol and ghrelin, making us hungrier when we don’t actually need more fuel increasing fat storage.
  5. Lift Weights. Building muscle causes us to burn more calories at rest.
  6. Walk 30-60 minutes per day.
  7. Sprint once or twice a week. This drives visceral fat loss, slimming the waistline and elevating metabolic health. Aim for 6-8 rounds of 8-30s at full effort in a manner that is safe biomechanically for you.
  8. Fight sugar cravings. Go for a walk in nature, hydrate with salts, eat protein and plenty of fibrous vegetables.
  9. Mindset training. Practice mindfulness techniques that stimulate the parasympathetic nervous system.
  10. Cultivate Joy!  Create radiant energy to direct towards meaningful work and relationships. 

Disclaimer; Coaching services and information on this site include education, guidance and tips on primal living and generally healthy movement.  I am not a medical doctor and services are not intended to be medical advice or a substitute for a diagnosis, treatment, or prescription that a physician, licensed dietitian, physical therapist or health care professional might recommend.

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