5 Simple Steps To Lose 20#'s In 3 Month's

Do you want to know the 5 easiest steps to losing 20#'s in 3 months? If you follow these 5 simple steps outlined below you can lose 20#'s in 3 months. It is really this easy.

1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight? Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Second reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot's calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This in turn keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day you tend to eat less food overall. You also control your blood sugars because by ingesting a steady state of nutrients throughout the day your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend that you should be exercising while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will meet your goals.


Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. To download your FREE copy of Jayson's special report "10 Flat Out Lies and Myths That The Food Companies Are Using To Make You Fat", visit www.realworldweightlossexpert.com

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