In my 19+ years as a personal trainer, most of my clients came to me to help them lose weight.
More specifically, my job was to help them melt the body-fat that encased their soon-to-be fit bodies.
While I can’t be there with you to design and monitor your workouts, I can give you my 5 step meal plan that EVERY successful client of mine followed to melt away their body-fat.
Fresh fruit in season. Frozen fruit left to thaw in the fridge overnight during the rest of the year.
|Food||Serving size||Antioxidant capacity per serving size|
|Cinnamon, ground||100 grams||267,536|
|Aronia black chokeberry (Aronia melanocarpa)||100 grams||16062|
|Small Red Bean||½ cup dried beans||13727|
|Wild blueberry||1 cup||13427|
|Red kidney bean||½ cup dried beans||13259|
|Pinto bean||½ cup||11864|
|Blueberry||1 cup (cultivated berries)||9019|
|Cranberry||1 cup (whole berries)||8983|
|Artichoke hearts||1 cup, cooked||7904|
|Blackberry||1 cup (cultivated berries)||7701|
|Red Delicious apple||1 apple||5900|
|Granny Smith apple||1 apple||5381|
|Sweet cherry||1 cup||4873|
|Black plum||1 plum||4844|
|Russet potato||1, cooked||4649|
|Black bean||½ cup dried beans||4181|
|Gala apple||1 apple||3903|
This might seem strange at first, but when you realize how much body-fat you will lose just by replacing 2 plain slices of bread with a single lettuce leaf ( 16 3/4 lbs. each and every year ), most people are willing to give it a try.
You can also replace your normal lunch with healthy soups, stews or salads.
Here is a quick recipe that I borrowed from Julie B’s Hive
Replace the typical North American dinner of fatty protein served over complex carbs covered in a sauce of saturated fat and washed down with a big glass of high fructose corn syrup based liquid with something straight out of Leave it to Beaver. Meat and vegetables.
The meat can be beef,pork,poultry,fish,tofu,etc… Make it healthy.
You are free to choose your own vegetables, but try not to load up on the potatoes. There are other vegetables, you know.
Step 5 is for all of those people out there who don’t eat fish.
Get over it. Eat fish or supplement with fish oils.
Fish and the Omega 3 fatty acids contained therein are too good for you to ignore. There is also a lot of research showing that the Omega 3s help your body to burn body-fat more efficiently.
For all those moms to be out there, I recently posted an article about Omega 3 fatty acids and their positive effects on your child’s brain.
Note: Keep in mind that I am not a doctor or heart specialist or scientist devoted to promoting the benefits of Omega 3 fatty acids. However, I have read a lot of the research into Omega 3 fish oils. I have also seen them work all sorts of magic on my clients body-fat, allergies and creaky joints. In my personal opinion, I think they are a fantastic product to supplement your diet.
Here are a few tips:
Okay, that’s it.