Fat Loss Tips

This is not rocket science.

Before you get into the Fat Loss Tips, Make sure you have looked at the M Factor Eating System here at https://mfactorfitnessandnutrition.com/simple-nutrition-advice/

You may not agree with me on every point but let me present my case.

My Credentials:

Precision Nutrition Level 1 Coach.
ISSA Certified Elite Coach with a certification in Sports Nutrition.
NFPT Master Trainer certificate with a certification in Sports Nutrition.
Various other continuing ed classes about nutrition.

My underlying premise is that if you can’t stick with a way of eating for the long-term…don’t do it.
It isn’t going to work. So I am going to start giving you tips on how to lose fat and still maintain your sanity.

Work on your mind.

I am surprised by how many people ignore the damage self-talk and inner chat do to your life. We all carry a ton of baggage around in our head and not all of it is in our best self-interest. I need you to read or listen to the recommended books at the bottom of the page.

These aren’t diet books or self-help books. These books explain your brain and how it works. There are reasons why you haven’t been able to reach your goals and these books will teach you how to get to that next level.

In fact, a big part of the M Factor Training system is based around the Human, Chimp and Computer mind. This is required reading to get the most out of my training. I will refer to the models over and over again, so get ahead of the curve now.

Start buying the right food.

Once you understand the M Factor Eating system, it is a good idea to take time and figure out what you are going to eat. Fixing meals in advance is a strong way to stay on track. Make it a point to always have acceptable food and beverages with you at all times.

For example, I always have a container of nuts with me in the car along with a couple protein bars and energy bars.

I am not one to tell you to throw out junk food but you can make a huge difference by only buying clean food. Again, I don’t expect you to be perfect but start heading in that direction.

Make your meals, avoid restaurants and fast food.
Avoid frozen meals unless you have looked at the ingredients and preservatives are at a minimum.
Don’t drink calories and avoid diet sodas and drinks.

Straighten out your metabolism.

For some of us, this is pretty easy. If we have been eating a lot, all we have to do is clean up the diet and start regulating portions and the weight comes off.

If you are a binge dieter and especially are a serial low calorie dieter, this is a different situation. If you chronically deprive yourself of calories, your metabolism is probably artificially low. he best way to get it back to normal is to consume more calories for a period of time. During that time you may gain weight as things balance out again.

More importantly, there are a lot of psychological issues associated with chronic low calorie eating. I am not going to pretend to be a counselor or psychologist but you may need to talk with a professional about your relationship with food. In addition, there may be medical side effects from this that are beyond the scope of my services.

Get Really Hungry Every Once in a While.

Getting to and staying on that line between hunger and not being hungry is key to losing weight. The other aspect of M Factor Fitness training is getting used to being uncomfortable. Some people really freak out if they get hungry. This is something you need to learn how to control because there will be times where the best of plans will go wrong and you will be famished. How well can you operate under these conditions? This will tell you a lot about yourself. Can you stay focused? Can you avoid binging?

Technically this isn’t a fat loss tip but it is important to have control over your body.

Pretty Good is Good Enough.

I can’t tell you how many times I have screwed up with eating clean. Getting in shape is a journey, not a destination and it won’t be a perfect trip.

My weakness? Donuts. I love a good donut and sometimes when I am stressed and tired, I hear that siren song calling me. Remember, this is all relative. If I do a half-marathon race and feel like a half-dozen donuts, no harm done. If I don get cravings, I try and figure out why.

Am I tired?

Am I trying to get rid of stress by eating?

By taking a second to analyze your brain, sometimes the cravings will go away.

But if I find myself in the parking lot with powdered sugar and raspberry jelly all over my face and a huge sugar rush, I can live with it. I will own it and move on with life. The worst thing you can do is beat yourself up over a small mistake. Now if these mistakes become the norm, we have a bigger issue to figure out.

The point is you will fall off the horse at some point. Just get up, dust yourself and get back on.

What is realistic?

People lose weight by being consistent and getting small victories. If you have unrealistic expectations, you will never be happy with any results and will probably quit the program.

What are reasonable expectations? See the next bullet point.

1-2 pounds every week.

This is as much as you can safely lose every week. Aim for two pounds but celebrate any weight loss. Remember, you will never get the same results every week but that doesn’t matter. You are looking at teh long-term picture and as along as you are on average losing week each week, you are on track and fine.

Processed Foods Make you Fat.

Processed foods have chemicals in them that have intended and unintended consequences to your body. If you listen to some sources, they will tell you modern processed food is extremely safe. Other sources will tell you they are cancer bombs. What is the truth? I don’t know just as I don’t know about GMO’s. I have an idea that I don’t want them in my body but I couldn’t prove this to you in a court of law.

What I will go on record as saying is that chemicals found in processed food will trigger the brain into thinking you are hungry when you aren’t. I believe this. I have had more than one client who struggled to lose weight. They are doing everything right except they were drinking diet sodas. Once they stopped, the weight fell off. This is an effect I have seen with my own eyes.

Eating Out All the Time is A Lousy Way to Lose Weight.

I would like to say no one has ever lost weight eating out but I am sure there are cases to prove me wrong. Jared from Subway?

Seriously, restaurant food can be very deceptive. There are reasons why it tastes so good. Whether it is added chemicals, salt or whatever, all I can tell you is making your own meals is the best way to go. In all my years training clients, the ones who had the most trouble losing weight were the ones that ate out a couple times a week. In fact , in most cases, they never lost any weight.

Stay Away From Fad Diets and Celebrity Spokespeople

The fact that so many people bought the “Thighmaster” should be all you need to know about this. Marketers know that celebrity endorsements sell product. The problem is I have yet to see any such product be worth the money. And yes, celebrity”Fitness Experts” are the worst of the bunch. If you want to argue this point, just go to my Facebook page and plead your case.

The other bunch to watch out for is the scientific world. Her is the deal. It really isn’t science that is being presented. It is generally an actor in a lab coat telling you about a study. What is wrong with that you say? The study, in a lot of cases was paid for by the company selling the product. Not too fishy, right?