If you are looking to lose some pounds then hopefully you are tracking
your food intake carefully on Calorie Count and getting as much physical activity as you can. These are VERY
important behaviors, but they are NOT the end-all and be-all of health and weight loss. There are many
other strategies and behaviors (aside from tracking calories and exercising more) we can begin to
implement (right now!) that will make fat loss even FASTER, EASIER, and MORE EFFICIENT!
The more of these strategies we begin to implement, the more layers we add to our program...and the better (and more consistent) our results will be. It’s important to add them in slowly rather than attempting to do them all at once so you don’t feel overwhelmed. Adopt one new SMALL-EASY habit at a time and master it. Once you feel comfortable with that habit (behavior), you can begin to implement another. To help you come up with some ideas for new fat-loss habits, I decided to list 10 of my favorites here, along with a brief description, and some practical application advice. AGAIN, let me remind you to NOT try and do these all at once!! Pick one at a time and work on it for at least a week or two before attempting to master another. Let’s get started!
Fat Loss Habit #1: Eat More Raw Food:
Raw foods are more difficult to break-down than cooked foods (dietary thermogenesis). This means you not only absorb fewer calories when eating raw foods, but that your body BURNS ore calories processing raw foods than cooked. Raw foods also elicit a much lower glycemic response (elevation in blood sugar) than most cooked foods and subsequently produce less insulin. Insulin is a very powerful fat-storing hormone. We do NOT want to produce more of it than we need!! Eating more cooked food means you will likely produce more insulin than if you ate the same food raw. Obviously, I’m talking about eating more raw veggies and fruits—Don’t eat raw animal-based foods!!
Animal studies from Harvard University (done by Richard Wrangham) have demonstrated time and again that cooked food is more likely to make you gain weight than raw foods. Animals eating exclusively cooked food diets (even when exercising more), gain more body fat. Animals eating exclusively raw food diets, on the other hand (despite exercising less) consistently lost weight!! Have you ever seen an overweight raw foodists? I doubt it. When I first attempted to lose my excess weight in 1999, I followed a raw diet from the time I woke up till 12 PM. I ate mostly fruit, vegetables, smoothies, and vegetable juices. I recently heard of a weight loss program called “Raw Till 4.” Those following the program seem to lose weight effortlessly. Raw food works wonders!! You don’t have to go ALL raw... eating one raw food with each meal may be a great start. Raw fruits are great, but don’t neglect raw veggies!! Eat veggies like: sliced peppers, mushrooms, cauliflower, broccoli dipped in raw guacamole, baby carrots, sugar snap beans, green and yellow beans, etc. Leafy greens are also extremely important! Which leads me to Fat loss habit #2...
Fat Loss Habit #2: Drink a Green Smoothie Every Day!!
For those of you attending class this coming week, I’ll not only be discussing the various health benefits of green smoothies and how to prepare them, but I’ll be making you my famous “Iced Mocha Cappuccino Green Smoothie” to try out!!!! MMMMMMM! Who says eating healthy can’t be DELICIOUS?!!!
The more of these strategies we begin to implement, the more layers we add to our program...and the better (and more consistent) our results will be. It’s important to add them in slowly rather than attempting to do them all at once so you don’t feel overwhelmed. Adopt one new SMALL-EASY habit at a time and master it. Once you feel comfortable with that habit (behavior), you can begin to implement another. To help you come up with some ideas for new fat-loss habits, I decided to list 10 of my favorites here, along with a brief description, and some practical application advice. AGAIN, let me remind you to NOT try and do these all at once!! Pick one at a time and work on it for at least a week or two before attempting to master another. Let’s get started!
Fat Loss Habit #1: Eat More Raw Food:
Raw foods are more difficult to break-down than cooked foods (dietary thermogenesis). This means you not only absorb fewer calories when eating raw foods, but that your body BURNS ore calories processing raw foods than cooked. Raw foods also elicit a much lower glycemic response (elevation in blood sugar) than most cooked foods and subsequently produce less insulin. Insulin is a very powerful fat-storing hormone. We do NOT want to produce more of it than we need!! Eating more cooked food means you will likely produce more insulin than if you ate the same food raw. Obviously, I’m talking about eating more raw veggies and fruits—Don’t eat raw animal-based foods!!
Animal studies from Harvard University (done by Richard Wrangham) have demonstrated time and again that cooked food is more likely to make you gain weight than raw foods. Animals eating exclusively cooked food diets (even when exercising more), gain more body fat. Animals eating exclusively raw food diets, on the other hand (despite exercising less) consistently lost weight!! Have you ever seen an overweight raw foodists? I doubt it. When I first attempted to lose my excess weight in 1999, I followed a raw diet from the time I woke up till 12 PM. I ate mostly fruit, vegetables, smoothies, and vegetable juices. I recently heard of a weight loss program called “Raw Till 4.” Those following the program seem to lose weight effortlessly. Raw food works wonders!! You don’t have to go ALL raw... eating one raw food with each meal may be a great start. Raw fruits are great, but don’t neglect raw veggies!! Eat veggies like: sliced peppers, mushrooms, cauliflower, broccoli dipped in raw guacamole, baby carrots, sugar snap beans, green and yellow beans, etc. Leafy greens are also extremely important! Which leads me to Fat loss habit #2...
Fat Loss Habit #2: Drink a Green Smoothie Every Day!!
For those of you attending class this coming week, I’ll not only be discussing the various health benefits of green smoothies and how to prepare them, but I’ll be making you my famous “Iced Mocha Cappuccino Green Smoothie” to try out!!!! MMMMMMM! Who says eating healthy can’t be DELICIOUS?!!!
Fat Loss habit #3: Substitutions:
Substitutions have quite literally “saved my butt!”—saved it from getting larger!!! What if you could have your cake and eat it too!!?? Fact is: YOU CAN!!!
Once we begin to recognize that some of the foods we are currently eating may be bad for our health and waistline, finding tasty “substitutions” is absolutely crucial!! This week, in class, I’ll be going over 10 of my favorite JUNK FOOD SUBSTITUTIONS that you’ll absolutely LOVE!!
Fat Loss Habit #4: The “Strategic Use of Fiber”:
In class, this week, I’ll be discussing the importance of using fiber “strategically” to enhance fat loss, lower your cholesterol, and improve your overall health. We’ll discuss what “kinds” of fiber, “how much,” and “how often” to consume fiber rich foods to get maximum results.
Fat Loss Habit #5: Increase Potassium intake through consuming
lots of green leafy veggies:
Potassium is one of the most misunderstood and miss-appreciated fat loss substances that exists!! Potassium plays such a critical role in each and every human cell that you would not even be able to lose fat without it—let alone survive!! Our daily requirement for potassium is huge—about 5 grams (5,000 mg). Most multi-vitamin supplements provide only 40-70 mg!! In synthetic form, it can be deadly. In fact, potassium is the main ingredient used for lethal injections. However, the kind of potassium found in whole foods shows no such toxicity. Insulin cannot do its job without adequate potassium intake. If potassium intakes are low, sugars cannot make their way into muscle cells and serum glucose levels can remain high. This can lead to insulin resistance, diabetes, and a whole host of other metabolic syndromes, disorders, and diseases. Eat green veggies every day. Don’t ever get an ‘F’ in potassium on Vitabot if you can help it.
Fat Loss Habit # 6: Whenever you have a craving for something sweet, eat a piece of fruit first along with a large glass of water and some ground flax seed:
It works wonders by making you feel full and satisfying your sweet tooth. One of my favorites FILLING snacks is 1 large banana, 2-4 Brazil nuts (or 4-7 raw almonds), and a large glass (2 cups) of unsweetened almond milk with one large scoop of chia seed or flax seed or psyllium husk powder—nuff’ said!!
Fat Loss Habit # 7: Eat Healthy Fats While Eliminating Unhealthy Fats:
Substitutions have quite literally “saved my butt!”—saved it from getting larger!!! What if you could have your cake and eat it too!!?? Fact is: YOU CAN!!!
Once we begin to recognize that some of the foods we are currently eating may be bad for our health and waistline, finding tasty “substitutions” is absolutely crucial!! This week, in class, I’ll be going over 10 of my favorite JUNK FOOD SUBSTITUTIONS that you’ll absolutely LOVE!!
Fat Loss Habit #4: The “Strategic Use of Fiber”:
In class, this week, I’ll be discussing the importance of using fiber “strategically” to enhance fat loss, lower your cholesterol, and improve your overall health. We’ll discuss what “kinds” of fiber, “how much,” and “how often” to consume fiber rich foods to get maximum results.
Fat Loss Habit #5: Increase Potassium intake through consuming
lots of green leafy veggies:
Potassium is one of the most misunderstood and miss-appreciated fat loss substances that exists!! Potassium plays such a critical role in each and every human cell that you would not even be able to lose fat without it—let alone survive!! Our daily requirement for potassium is huge—about 5 grams (5,000 mg). Most multi-vitamin supplements provide only 40-70 mg!! In synthetic form, it can be deadly. In fact, potassium is the main ingredient used for lethal injections. However, the kind of potassium found in whole foods shows no such toxicity. Insulin cannot do its job without adequate potassium intake. If potassium intakes are low, sugars cannot make their way into muscle cells and serum glucose levels can remain high. This can lead to insulin resistance, diabetes, and a whole host of other metabolic syndromes, disorders, and diseases. Eat green veggies every day. Don’t ever get an ‘F’ in potassium on Vitabot if you can help it.
Fat Loss Habit # 6: Whenever you have a craving for something sweet, eat a piece of fruit first along with a large glass of water and some ground flax seed:
It works wonders by making you feel full and satisfying your sweet tooth. One of my favorites FILLING snacks is 1 large banana, 2-4 Brazil nuts (or 4-7 raw almonds), and a large glass (2 cups) of unsweetened almond milk with one large scoop of chia seed or flax seed or psyllium husk powder—nuff’ said!!
Fat Loss Habit # 7: Eat Healthy Fats While Eliminating Unhealthy Fats:
Healthy Fats include:
Inactive Periods of Your Day:
Carbohydrates are meant to be a quick usable fuel. When you eat a lot of high-glycemic carbs (carbs that significantly elevate blood sugar) you make it near impossible for your body to burn much fat. If you know you are going to be inactive, stick to lean protein, high fiber carbohydrates, and a small serving of healthy omega 3 fats. Eat most of your carbs prior to physical activity.
Vegetables are very low-glycemic carbs so eat tons of these during the inactive times of the day along with healthy servings of lean protein and healthy fats. For example, you may have an egg white omelet with steamed broccoli and a small sprinkle of organic raw cheese on top and a little guacamole. Another option would be a low-carb green smoothie with fresh coconut meat.
Prior to a workout, however, you may have oatmeal and berries or a large fruit and protein smoothie. Don’t eat a “low carb” diet, but a “slow carb” diet for fat loss!!
Fat Loss Habit #9: Follow a Meal-Plan Template:
A template is a device that is meant to make a complex task (such as dieting) easier by providing a “plug and fit” structure that is simple to follow. The template I like to follow ensures that EVERY meal includes a lean protein and vegetable and/or fruit. It goes like this:
Meal 1: Egg White Omelet with large serving of cooked or raw veggies along with two small fruit servings
Meal 2: Green Smoothie Protein Shake
Meal 3: large Vegetable Salad with Protein of Choice (chicken, egg, tuna, turkey, etc.) and guacamole
-
A good quality fish oil (like Barleans or Nordic Naturals)
-
Avocados
-
Walnuts
-
Raw ground or sprouted seeds (like Chia seed and Flax)
-
Raw Wheat Germ
-
Any fat that has been heated
-
Any fat that is hydrogenated (Trans fats)
-
Limit Saturated Fats
-
Fake processed fats
-
Fats that taste bad
Inactive Periods of Your Day:
Carbohydrates are meant to be a quick usable fuel. When you eat a lot of high-glycemic carbs (carbs that significantly elevate blood sugar) you make it near impossible for your body to burn much fat. If you know you are going to be inactive, stick to lean protein, high fiber carbohydrates, and a small serving of healthy omega 3 fats. Eat most of your carbs prior to physical activity.
Vegetables are very low-glycemic carbs so eat tons of these during the inactive times of the day along with healthy servings of lean protein and healthy fats. For example, you may have an egg white omelet with steamed broccoli and a small sprinkle of organic raw cheese on top and a little guacamole. Another option would be a low-carb green smoothie with fresh coconut meat.
Prior to a workout, however, you may have oatmeal and berries or a large fruit and protein smoothie. Don’t eat a “low carb” diet, but a “slow carb” diet for fat loss!!
Fat Loss Habit #9: Follow a Meal-Plan Template:
A template is a device that is meant to make a complex task (such as dieting) easier by providing a “plug and fit” structure that is simple to follow. The template I like to follow ensures that EVERY meal includes a lean protein and vegetable and/or fruit. It goes like this:
Meal 1: Egg White Omelet with large serving of cooked or raw veggies along with two small fruit servings
Meal 2: Green Smoothie Protein Shake
Meal 3: large Vegetable Salad with Protein of Choice (chicken, egg, tuna, turkey, etc.) and guacamole
Meal 5: Flex Meal of Choice (Men should have @ 360 calories for their flex meal with at least 20 grams
of protein. Women should aim for closer to 260 calories for their flex meal along with 15 grams of
protein).
The beauty of the Template Eating Plan is that it’s so simple, flexible, and there is still a ton of variety. Meals can be eaten in any order and can even be repeated. For example, you may choose to have two green smoothies instead of the flex meal on some days—that’s perfectly fine!
Fat Loss Habit # 10: Get More Physical Activity Outside of BOTA!!
The biggest losers in the past have almost always been those individuals that went above and beyond just exercising in BOTA camp. Extra walking, jogging, biking, swimming, etc. can really escalate fat loss. Because BOTA camp is a lot of high-intensity exercise, it makes more sense to get less strenuous exercise outside of class—especially cardiovascular exercise. However, those of you who are only here a few times each week, getting higher intensity training and/or weight training outside of class may be crucial!
An excellent book to Check out on just how fast you can lose weight by adding in extra exercise is called: “Where Did All The Fat Go?” by Dr. Huizenga.
Hope you find these ten habits helpful!!!
Wishing you the best in all your health and weight loss endeavors,
Bohdan and Tanya Krop, CPT
www.botafitness.com
The beauty of the Template Eating Plan is that it’s so simple, flexible, and there is still a ton of variety. Meals can be eaten in any order and can even be repeated. For example, you may choose to have two green smoothies instead of the flex meal on some days—that’s perfectly fine!
Fat Loss Habit # 10: Get More Physical Activity Outside of BOTA!!
The biggest losers in the past have almost always been those individuals that went above and beyond just exercising in BOTA camp. Extra walking, jogging, biking, swimming, etc. can really escalate fat loss. Because BOTA camp is a lot of high-intensity exercise, it makes more sense to get less strenuous exercise outside of class—especially cardiovascular exercise. However, those of you who are only here a few times each week, getting higher intensity training and/or weight training outside of class may be crucial!
An excellent book to Check out on just how fast you can lose weight by adding in extra exercise is called: “Where Did All The Fat Go?” by Dr. Huizenga.
Hope you find these ten habits helpful!!!
Wishing you the best in all your health and weight loss endeavors,
Bohdan and Tanya Krop, CPT
www.botafitness.com
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