How to Get Lean and Ripped
It seems like the rules have changed when it comes to getting lean and ripped without losing muscle mass. There are so many new "getting ripped yesterday" or "lose 50lbs by tomorrow" schemes out there, it can be tempting to look elsewhere for an easy way to get lean.
But, even if your "lean out" plan is extreme they are all fraught with trouble. The bottom line is that if you want to be a "slimmer you", then you need to make some habit changes on exactly how you eat or move. Lifestyle changes will be the best way to get lean and improve your health to manage your weight in the long-term.
1. Stop "Dieting"
If you're someone who is resistant to any change then you'll more than likely have to simply modify what, when and how much you eat. Your attitude of restrictions when "dieting" only deprives you. There needs to be a mind-shift to eating sensibly and not following a "diet".
2. Think Quality
Think numbers, a pound of fat = 3,500 calories, if you want to lose one pound per week, you would need to reduce your daily calorie intake 500 calories a day. You need to understand what calorie density versus your nutrient density is all about. Foods which are calorie-dense will be high in fat (9 calories per gram).
Calorie dense foods would also be "empty" calories i.e. not providing much nutrition (Sodas, French fries and candy bars). Nutrient-dense foods are not empty, they packed with good minerals and vitamins for their specific calorie load.
The best food to eat is high in fiber, protein, and/or any "good" fat content. If you eat like this, you will keep fuller for longer (sugar-laden juice needs to be limited). Your new eating habits need to include: Chicken, fish, beans, nuts, veggies, fruits, and whole grains.
3. Only Eat The Best Foods To Lose Fat
All your vegetables are nutrient dense, especially the dark greens and the bright red tomatoes. Your green kale and other cruciferous veggies like the Brussel sprouts or broccoli are very high in fiber, filling you up.
4. Re-Think Quantity
If you not on a "diet" then you can actually eat those French fries, just not every day. From limiting your fries and candy to eating unlimited veggies, with moderate portions of beans and meat (for protein), some whole grains, and some low-fat dairy.
5. Don't Eat Any Diet-Busting Foods
Candy, if you still need a sweet fix stick to only one at a time.
Pastries. A combination of sugar, refined flour and fat, not good for the waistline.
Chips, fried or cheese-powder-coated fries are not good for you.
White bread made with de-germed, nutrient-sparse flour.
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