Harmonize Fitness
Harmonize Fitness
Fitness goals

Food trategies for weight loss


If you´ve been trying to lose WEIGHT and get in shape you may know by now that food is a crucial part but have you found the best tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that food plays an important part when we talk about weight loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet let’s take a look at the best food tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for weight loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or 3 meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats or that we follow a normal American diet where at least 60% of what we eat comes from processed and refined foods. In order to lose weight, we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active, we increase carbs and the days when we are more sedentary, and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our weight loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

If we think about what weight loss really means which is improving body composition we then need to talk about maintaining and building lean muscle mass and losing body fat so we need to make sure that what we eat and when we eat helps us achieve our goal while giving our body the nutrients it needs for optimal health. As we´ll see in other posts, fat loss comes down to manipulating insulin the right way and lowering calories just a little. Intermittent fasting and reducing carbohydrates or carb cycling (we´re going to talk about carb cycling in a future post) help us manipulate insulin and lower calories while giving our body the nutrients it needs.

Here are 2 simple steps you can start following today:

1.- Have 2 or 3 meals a day in an 8-hour eating window,

2.- Avoid carbohydrates from processed and refined foods.

If you´ve tried to lose weight before but you didn´t get the results you want, let us know what was your biggest challenge by leaving a comment on our Facebook and Twitter account, we´re glad to hear from you (well, actually read from you) so that we can help you get to your goal in a simple and healthy way.

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