Written by Millionaire’s Digest Team Member: Nathan Ferreira
Founder & Owner of: Apex Fitness Co.
Millionaire’s Digest Team, Contributor, Healthy Living Writer
I currently work at a nutrition store in Massachusetts and its amazing to see how ill-informed people are regarding nutrition. I have been here for 3 years and the number one question I get is “How do I lose weight? Especially in the stomach area.”
Every single one of those customers want a fat burner, or a thermogenic. People tend to believe the hype of new products and have faith in the bogus claims that these nutrition companies make regarding their products. I always tell people that it is not what they think it is, and that these products are not necessary. I tend to steer customers away from fat burners since i myself have had bad experiences with them. Anything that brings up your heart rate like some of these products do is unnecessary and dangerous depending on the person. In my personal opinion, the key to weight loss is eating more. I realize how contradicting that statement sounds but the idea is to eat more frequently rather than eating more during your typical 3 meals a day.
For example, I currently am on a diet plan that I personally created that requires me to eat 6 times a day. Every 2-3 hours a day that I am awake, I eat. The key component in these meals is the amount of protein that I consume. I typically try to take in 200-225 grams of protein a day, 30-45 grams of protein per meal. I try to keep carbohydrates lower than usual, but i never do away with carbohydrates at any point. I like to keep a 2:1 ratio of protein to carb intake per meal. Protein is the most important macronutrient in weight loss due to its “thermic effect of food”, which refers to the energy we use to digest food into small, absorbable portions. Protein has a higher thermic effect on foods than fats and carbs. These means that you burn more calories digesting protein than you do any other macronutrient. Another bonus to increasing your protein intake is that it slows down your digestive system. This means that you feel full for a longer period of time, this eliminates the need to snack on unhealthy foods or drink. The typical plan that people should follow is to take in your bodyweight, or your goal bodyweight in protein. Females should consume 20-30 grams of protein per meal 6 times a day. While a male should take in 30-40 grams of protein 6 times a day.
Before I end this point I am going to add one more crucial element to the conundrum that we call “weight-loss”. People do not understand how important it is to stay hydrated. I once drank a gallon of water a day for roughly a month and lost 13 lbs with minimal tweaking to my once hideous diet. Water is the most pure diuretic that we can put on our bodies. Think of it this way, when you are dehydrated, your liver will come to help your kidneys filter out your blood and help produce urine. However, one of the livers main jobs is to break down fat and use said fat for energy. Yet when the liver has to focus its time on filtering out your blood since you are dehydrated, the liver cannot focus on breaking down fat. This makes your liver less efficient in getting rid of fat. With that being said, I challenge you to a 30 day challenge of drinking 3/4ths to a gallon of water a day for 30 days. Whether you are a male or female, I challenge you to do just that. I guarantee you will feel amazing and more energized than ever before. I want readers to post comments regarding their journey in this challenge.
To help reach your protein intake goal, try using a meal replacement to replace a meal or two each day. Below I will provide a link to Optimum nutritions gold standard whey protein that is a must use due to the high quality, fast digesting isolate protein within each scoop.
Article Credits: Nathan Ferreira
Millionaire’s Digest Team, Contributor