7 Simple Rules for Getting Lean in 2017
Seven easy rules for keeping your fitness New Year’s resolution in 2017.
Read the full article at: www.esquire.com
If I were to choose one of these rules for the new year it would be #5 – earning your carbs – but I would add that the preparation and timing of those carbs is absolutely critical to reaching your goal – torching body fat and building lean muscle.
The first thing I do every morning is eat a bowl of steel cut oats made with coconut milk and topped with toasted coconut and frozen berries. This is delicious and along with a strong cup of coffee gives me incentive to jump out of bed every morning. It also gives me an energy burst that fuels one of my high-intensity interval workout of jump yoga which I’ve pre-programmed using an app called Seconds.
The difference between a breakfast like this and cereal in a box is huge, and it takes only about a minute more of prep-time. Making this a habit, even for 17 days, will make a noticeable difference in your energy level and appetite all day. In his awesome post about how to become a morning person, John Zeratsky’s 3 crucial elements are light, coffee, and something to do. So make that something to do the preparation of a delicious cup of coffee and your whole grain breakfast with berries and coconut.
What’s the difference between cereal in a box and a whole grain breakfast of steel cut oats with berries and coconut?
- Whole grains still have the germ, the endosperm and the bran which is stripped out of most refined grains – this is where all the phytonutrients and fiber are. Fiber slows digestion so you fill up faster and stay satisfied longer.
- The fact that fiber fills you up and that berries have the lowest fructose content and highest protein and fiber content of any fruit, means that you start re-sensitizing your tastebuds to sugar, which is something you lose without realizing it when you eat sugary cereals.
- Sugar in boxed cereals makes you hungry sooner and it is converted to deep belly fat in the liver. When you eat whole grains you stay satisfied longer.
So you reduce hunger and sugar cravings for the rest of the day while giving yourself a sustained feeling of satiety that will manage hunger and prevent overeating and impulse eating.
Sleep and alcohol are probably a close tie for second place for the biggest impact you can make right away. If you’re not getting enough sleep, following a pre-bedtime ritual of disconnecting from electronic devices (listen to an audiobook or read a paper book), dimming the lights. making your bedroom cool and dark, even turning down the bed will help promote the production of melatonin – a sleep hormone. Many studies focus on the restorative deep slow wave sleep as recovery for the body and REM sleep for the brain. But adequate sleep also regulates ghrelin, leptin, and endocannabinoids, all of which modulate appetite and lead to overeating in the sleep deprived.
There are also studies linking improved quality of sleep to enhanced athletic performance.
Finally, just stop drinking alcohol. Here are 5 great reasons why:
- It increases deep belly fat
- it has no nutritional value
- it makes you eat stupid
- it slows fat metabolism
- it inhibits deep sleep
So you really only need 3 simple tweaks to start getting lean in 2017:
- Get to sleep earlier
- Start the morning with whole grains & berries
- Cut down on alcohol or, even better, eliminate it completely.