Post 27: 15 Rules For Simple Fat Loss


Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body.

  1. 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.

  2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

  3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

  4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.

  5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

  6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.

  7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”

  8. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

  9. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.

  10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.

  11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.

  12. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.

  13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.

  14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.

  15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

 Next: Possibly the most important weight loss discovery in the last 50 years >>


Visit me at Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Boost Your Weight loss with Omega 3 fats

Who put the fat in that drink?

are you drinking fat

image courtesy of

Here is a sneaky way to sabotage your waistline.

I just saw a nice piece on channel 2 news about drinking calories and obesity. It seems obvious when you think about it.

I can’t find the link but I did find this on Fox News, Are you Drinking too many calories?

Caution: In the article they say whole milk has too many calories and you shouldn’t drink it.

True or false?

The next few sentences are going to totally confuse you.

Fact: The body can only process so many calories at a time, the rest turns into fat.

This is why you need to avoid drinking high calorie drinks while you eat. Too many calories at once equals fat creation.

Fact: Drinking fat won’t make you fat.

You can actually have a higher fat diet and not gain fat. Don’t avoid Omega 3 fats.

They are your friend. Omega 3 fats reduce inflammation and help with a number of body functions.

This is why people on Paleo diets can eat high fat and lose fat at the same time.

So if you were to drink whole milk you would be ingesting more calories but it would also be more healthy fats that your body can use.

Whole milk will also fill you up.

Fact: Drinking beverages high in sugar (i.e. empty calories) will make you fat.

  1. Excess sugar gets converted to fat.
  2. Sugar will spike your insulin levels and screw up your hunger signs.

I am by no means a purist on these matters. My rule of thumb is to take a second and ask, ” What is this going to do for me?”

And if I am trying to drop a few pounds, I will avoid sugary drinks.

Other than they taste good, you just can’t make a good argument for drinking soda. There is no nutritional value and it plays havoc with your insulin.

But if given the choice, I would always choose regular soda over diet. Even though you aren’t technically ingesting calories, you are dumping a slew of toxic waste down your throat with artificially sweetened beverages. Better yet, avoid both if you can except on cheat days.

Take a look at this.

 Calories per 12 oz.
  • Water 0
  • Gatorade 75
  • Propel 15
  • Juice 140-210
  • Soft Drinks 149-154
  • Red Bull 110

That may not seem like a lot but remember when you are adding this to your meal, you are dumping empty calories into your body and right to your butt or waistline.

You are also wrecking your health.

3,500 calories in a pound of fat
2 sodas per day 300 calories x 7 days a week = 2100.
2100 x 52 = 31.2 pounds of fat.

Bottom-line: Don’t do that.

But are there any exceptions to this? What about just drinking your meal?

No, I am not talking about booze, I am talking about giving your digestion a break and drinking one meal a day.

This is a great way to get maximum absorption of nutrients and get quick energy.

1. Protein Drinks and meal replacements.


Free Protein offer


Find a good one and get a couple good shake recipes and you are set. Morning, lunch, snack, before workout, after workout, before bed, the protein shake can’t be beat. Feed the muscles, replenish your blood sugar.

In fact, the good people over at ProGrade Nutrition are offering a free sample of their ProGrade Workout formula for you to try. Click here and try a free full size bottle. You just pay shipping and handling. That is fair, isn’t it?





2. BulletProof Coffee.

This has been my favorite drink of choice in the morning. BulletProof coffee in it’s simplest form is:

  • Coffee
  • Pasture based butter such as Kerry Gold.
  • Coconut oil
If you try this and it is too oily and thick, substitute MCT oil for the Coconut oil.
MCT oil ( medium chain triglycerides ) are fantastic for energy and the butter and coconut oil have high levels of omega 3 oil.
It is a great way to start the day.

So what is the takeaway in all this?

1. Don’t drink your calories while you are eating unless you factor in caloric expense.
2. Try not to drink anything that isn’t going to help you nutritionally.
3. Substitute a shake or bulletproof coffee for a meal everyday and notice the difference in how you feel.