15 Rules For Fat Loss

By: Jayson Hunter RD, CSCS
Meal Plans 101

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 (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. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

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 essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Recommend eating 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.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and 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. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed 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 you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.

11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, 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. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.


15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.


About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to Meal Plans 101

Planting seeds of good health!

Doing what is right for your body shouldn't be the hardest decision you'll make throughout your life. We are what we eat, Right! To feel well, we need to eat well. Along with eating well, we also need to stay active. Even if it's just walking to the store, taking a stroll in the park; taking a nice dip in the pool, washing your car or just simply cleaning your house. Anything that keeps you off the couch and keeps your blood circulating!

Dieting and keeping yourself healthy should always include the things you love. Stay active in your favorite activities, eat all your favorite foods ( just keep it in moderation),Oh, and drink lots of water. Remember take pride in yourself, when you love yourself implant those seeds of love and good health. Reaping the rewards will be the best benefit you'll ever promote yourself with!! If you can agree!

Eating well and staying active doesn't just improve body, it improves your mind as well. Stretching your body on a daily base will improve blood circulation throughout your brain and body. It relieves stress and gives you that boost of energy you may have been looking for. Stretching is just the beginning, once you've become accustom to this routine, implementing other activities such as; sit-ups, push-ups , leg lunges etc. wouldn't be a problem. Giving yourself 5-10 minutes is a start, and later expanding it to 30-60 minutes.

After your activities and throughout your day, water should never be left out of your routine. Water helps to hydrate and cleanse your body. Along with eating the appropriate foods; Grains, Fruits, Vegetables, Dairy and of course your Proteins: meats or beans, don't forget the water. By you helping your body, your body will help you. It knows what to do, so trust it! With the combination of good food, water and activity your body will naturally maintain it's weight!

Meal Plans 101

10 Changes To Your Diet That Will Instantly Make it 90% Better

10 Changes To Your Diet That Will Instantly Make it 90% Better
By: Jayson Hunter RD, CSCS
Meal Plans 101


Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.


1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. 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.

2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

4. Frequent Meals: Why?
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. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, 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. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.


10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.


Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to
Meal Plans 101

Intro to meal plans

Meal Plans 101 was created by a real Dr. and dietitian; Dr. Chris Mohr (RD, PhD) and an experienced trainer and nutritionist Jayson Hunter (RD, CSCS).

Dr. Chris Mohr is well known for his knowledge and expertise in weight loss. He has written over 500 articles for magazines, such as Men's Health, Weight Watchers, Fitness and many more.

Jayson Hunter has an extensive background in weight management, he also has experience in sports nutrition and supplementation. Jayson has counseled hundreds of individuals, published articles on various topics and has consulted with companies and professional teams.

Their partnership has led them to create the best meal planning software on the market. Pros like Dr. John Berardi (http://www.precisionnutrition.com/) and Craig Ballantyne (http://www.turbulencetraining.com/) rave about it and depend on it to help their own clients to get better results.

This is not a "One Size Fits All" generic type of plan. You are in control of how you want the plan to work for you. The system just guides you through it!

Customizing your plan is a breeze with Meal Plans 101. Once you've figured out your calories needed for a day, you can split it up. How?!! Do you want more carbs, less fat? More fat, fewer carbs? More proteins? You can choose multiple nutrient ratios so that you can customize the program to your exact specifications.


• Testimonial:

I've been using Meal Plans 101 for two months and I can honestly say that it has been a great help in monitoring my nutrition. The guess work is taken out of portion sizes and in turn this also makes menu planning a lot easier. The most important benefit from my point of view is the fact that it enables me to alter my macro-nutrient ratios very easily. I can switch from a diet of 50/30/20 of carbohydrates, protein and good fat to say 45/20/35 AND it provides suggestions for the content of each meal. I also like the way the program caters for weight loss, gain or maintenance and how it provides accurate calorific data for the program that you are on. No more guessing!!

Thanks for a great product that has helped me burn unwanted fat and has also kept me feeling full.

Regards

Bob Dickson


• Testimonial:

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• Testimonial:

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Dr. Tom Wnorowski
Clinical Nutritionist
Millville, NJ



Meal Plan 101