Your 14-Step Guide to Weight Loss During Training

 

By Lynda Wallenfels

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Your fastest self on the racecourse is light and lean. Combining “light and lean” with “strong and healthy” is the Holy Grail of optimal performance, and together work to create those peak moments you train so hard for. While under-fueling is the fastest route to over-training, over-fueling will not make you into a lean performance machine. The perfect balance takes action and attention to detail.

It’s All About the Food

For endurance athletes to lose weight, nutrition plays much more of a vital role than exercise. Athletes should be focusing their exercise habits on performance development first and foremost. Training solely to burn extra calories leads to either eating more calories or over-training by under-fueling, neither of which results in fat loss. It’s all about the food.

Fat loss takes time. Water loss can happen overnight. Your goal should be fat loss, which means patience is required. Avoid being too aggressive with your calorie deficit goals. Aim for a 300- to 500-calorie deficit per day for healthy long-term fat loss that is sustainable while base training and building fitness. Starving yourself with too few calories will make your caveman brain switch on starvation mode. This shuts down fitness development and locks down fat stores. Extreme under-fueling will sabotage your training and lead to a litany of other problems such as hormone imbalance, bone loss and immune system depression. To achieve your optimal race weight, you must stay healthy.

When Should You Ramp Up the Weight Loss?

You have more flexibility with nutrition during lower intensity off-season and base training periods. Once you have moved into your higher intensity build, peak and race periods, your fueling and recovery demands are too high to maintain a calorie deficit while building fitness. Don’t wait until eight weeks before your peak race or assume the weight will just come off while training. That only happens to a lucky few with the right genetics. The rest of us need to take action by following a detailed plan to achieve our optimal race weight.

How-to Steps For Practical Weight Loss

Follow this list of actions one by one until you reach the point where you are losing 0.25 – 1.0 pounds per week of body weight. If you are within three to five percent of your race weight it is likely you only need to follow steps 1-3.

  1. Get started now by eliminating all soda, including diet soda.
  2. Next eliminate alcohol, candy, cakes, chips, sweets and all junk food. For many athletes this step is enough to create their gradual weight loss mode.
  3. Maintain a 300- to 500-calorie deficit per day.
  4. Fuel for your training sessions before, during and after. These are not times to skimp on nutrition.
  5. Reduce your carbohydrate intake on rest and recovery days. These are the times when training glycogen depleted has little impact on your fitness progress. Eat a light, low-carbohydrate, high-protein dinner the evening before a rest day.
  6. Athletes who are already eating a whole food, nutrient dense diet need to start their weight loss journey with portion control. Even the best foods can be overeaten.
  7. Sleep eight hours per night. Sleep deprivation inhibits fat loss.
  8. Protein intake should be maintained at normal levels despite a lower overall daily calorie intake. This means increasing the proportion of protein in your daily diet up to 25 to 30 percent of daily calorie intake. Focus on lean protein sources such as meat, fish, seafood and eggs. Dairy is a controversial component of a weight loss plan. Some athletes benefit from dairy and others do not digest it well. Use your own experience to decide if dairy is a healthy part of your diet. Maintaining protein intake will maintain your lean body mass and focus weight loss on fat loss.
  9. Load up on vegetables by filling half of your plate with veggies at most meals. Fruits are a healthy component of any weight loss plan, but should be eaten in moderation.
  10. Utilize nutrient-timing techniques. Instead of a recovery drink after training, time your training session to end at meal time and eat one of your daily meals for recovery. This can eliminate 250 to 400 calories from your daily intake without any drawbacks.
  11. Limit grazing and focus on meals. Avoid snacking while watching TV, working or surfing the internet.
  12. Fast overnight. No food after 8 p.m.
  13. Don’t cheat. Cheat days and cheat meals will knock you off your weight loss trajectory.
  14. Identify times you pack in unneeded calories as a habit and create a strategy to change it. For example, almond butter is my weakness. I really like watching TV with a jar of almond butter in one hand and a fork in the other. This quickly leads to 500 calories down the hatch. Willpower or putting a sticky note on the lid telling myself not to binge is ineffective. Not having it in my pantry in the first place is my best strategy. Be your own support system and set yourself up to avoid your own pitfalls.

If You Measure It, You Can Change It

Use a food diary app (or good old-fashioned pen and paper) to measure your calorie intake for three days. Learn the nutrient profile of foods you are eating to make accurate dietary decisions.

Track your body weight or body fat percentage in TrainingPeaks and graph it out over time using their dashboard tool. Seeing your milestones and goals achieved on a chart is motivating.

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Additional Tricks and Tips to Stay on Target

Join a challenge for social support and motivation. Groups often get together for a nutrition or weight loss challenge such as The Whole-30. Sharing goals, recipes and excitement with friends can make staying on plan fun.

Read up while losing weight to keep your mind focused and brain waves full of information leading you down the right path to your goal.

Set realistic goals and provide rewards for yourself. These can be tangible, such as a blingy bike part or intangible, such as dropping your threshold mile pace by 10 seconds.

Throw out all junk food from your fridge and pantry. If you don’t have easy access to your trigger foods, they don’t go in your mouth.

Use smaller plates to help with portion control.

Add a glycogen-depleted training session. Once or twice per week do a steady 30 to 60-min aerobic training session in heart rate zone 2 or power level 2 in a fasted state first thing in the morning. Refuel with breakfast immediately after. Training in a glycogen depleted state will enhance fat burning and boost your fat loss.

There is no doubt getting down to race weight is challenging and requires sacrifice. Embrace the hard work and earn your rewards. It will put you in the position to have the best races of your life.

Lynda has been coaching off-road athletes for 16 years and racing professionally for 18 years.

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5 Things to know about weight-loss

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There’s so much information/misinformation about losing weight. Here are the things nobody told me; the things that I wish I’d known when I started losing…

Throw Away Your Scale

No, seriously. Throw it away. For me (and I think for many people), the scale was just a way to torture myself and continue my cycle of treating myself poorly. Gain a Kg? I thought I was awful and should just stop eating at all. Lose a Kg? I’m great and should celebrate by eating a pizza. The natural up-down fluctuation of our body weight shouldn’t drive us crazy, but it can and for a lot of us, it will.

Still want to use the scale as a tool and not a crazymaker? Use a scale at the gym, or that one at the supermarket. Just don’t keep one in your house. It can be very addictive and it’s frankly a bad way to rate your progress. I can fluctuate up to 2 kgs in a given day due to water/food, glycogen retention and a lot of other issues. Weigh yourself at the same time of day in the same clothes, no more than once a week. Buy a tape measure and measure every two weeks. (Taking pictures once a month is something I really wish I’d done!) Rejoice when your pants fall down …  and, throw away your scale.

Fitness is a three-pronged approach.

You need to do cardio, weight training and flexibility training. Just do cardio and you’re on your way to skinny-fat. I see plenty of women who just do cardio and they look alright in street clothes, but when they come into the spin room, they’re just as jiggly as someone who could stand to lose a few. Just do weights and don’t incorporate flexibility training and you’re on the way to bunchy town: short, tight muscles that don’t feel or look good. Just do flexibility training and you won’t burn many calories. I do cardio, yoga and weights. This also goes a long way in preventing workout burnout. I shudder at the mere thought of just doing an hour on the treadmill every day. Boring. Mix it up. Your body and your sanity will be better for it.

What you eat is really, really important.

Remember, you cannot out exercise a bad diet … ever!

You can lose weight eating packaged, processed food with little nutritional value. But, yuck. You’ll be hungry. The portions won’t be large, the nutrients will be lacking and you’ll feel deprived.  Most nights for dinner, I have an enormous salad. Ten cups of greens, a homemade dressing with olive oil and lemon juice (or balsamic) and sometimes I throw in some chicken or seafood, or nuts or a bit of white goats’ cheese. I struggle to get that enormous bowl up to 450 calories. It’s huge.

Moral of this story? Eat your vegetables, eat your lean protein sources (and occasionally not so lean—good fats in moderation are a good thing). Eat a handful of nuts. A teeny-tiny ounce of nuts takes the edge off your hunger for hours. Remember, moderation – a handful only because just 28g of nuts is nearly 200 calories. But, nuts have it all going for them: They’re portable and they keep you full. Keeping those nuts handy will save you from many a low-blood sugar induced eating frenzy.

Calories equal energy. That’s its definition. Choose calories that are full of energy and nutrients, not full of chemicals and rubbish. Anything that’s marketed as “good for you” (I’m talking to you, 100-calorie packs) most likely isn’t. If it needs marketing (when was the last time you saw a TV commercial for an apple?), it needs to be sold. Don’t believe me? Just Google around and find some cigarette ads from the 1940s, when those were marketed as healthy and natural. The 100-calorie pack is the low-tar cigarette of our generation. Be smarter than the food industry. Eat foods with one ingredient. That’s my best diet/health advice in one sentence.

The diet and fast food industry want you to stay fat.

Any “get-thin quick” scheme is just that. They want you to “get results” and then pack the pounds back on and come back because “it worked so great the last time.” Any diet that you can’t be on the rest of your life is a bad one. You can’t repent for a month and suddenly never gain weight again.

Any industry depends on repeat business to keep afloat. The diet industry is no different. If diets worked, everyone would go on one, lose weight and keep it off and never have to shell out any money ever again. The same holds true for the processed/fast-food/chain-restaurant food industry. They want you addicted to their food, craving more and coming back. They don’t care that what they’re selling can make you fat and kill you. They just want your money.

Now, I’m not perfect. From time to time, I indulge in junk food. But it’s rare and it’s an indulgence. I hardly ever want it anymore, though, because it makes me feel awful. I can’t believe sometimes that it used to be the cornerstone of my diet.

You will go into mourning for the old you.

I’ve saved this for last because it was the most shocking to me. I lost 25 kgs, became a fit and healthy person and then got really, really depressed and didn’t know why. On some level, I finally realized, I missed my old life. I missed going out and not caring what I put into my body (it was fun at the moment). I missed feeling bad about something and knowing that as soon as I got that ice cream home it would all go away. I missed being invisible once I started getting more attention (especially from the opposite sex).

After I lost the weight, my life as I knew it was over. I got divorced from food as a coping mechanism. Food was, for a period in my life, my best friend. I had to mourn that loss. I had to spend time figuring out who this new person, who would rather go for a walk than for pizza, was. I lost friends in the process (I made new ones after a while). I had to re-learn how to cope with emotions. I had to learn that it was okay to cry rather than eat. I had to learn that it was alright to say I was upset about something out loud, using words rather than food. I had to learn that it was perfectly well and good to stand up for myself rather than eat. I had to learn how to do a lot of things rather than eat. If your change is true and lifelong, you will most likely go through this process, too.

Accept it as part of the journey you’re taking.

The 5 Worst Pieces of Weight Management Advice

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It all sounds so good, the endless promises and guarantees that by just following a miracle diet you’ll lose weight fast, keep it off—and get that bikini body, instantly.  You’ve heard it all before and seen many fad diets come and go, but one thing is certain, the fads never last .. and the weight never stays off.

 

“Whatever you do, just don’t eat this.”

Whenever a diet asks you to cut out a major macronutrient (that your body needs to function properly!), you know it’s not going to end pretty. Quick refresher: macronutrients are carbohydrates, proteins and fats, all of which are essential for your body to function at its best. Carbohydrates are what your body uses as energy for your daily activities. Fats— good fats of course—are essential for many different functions in your body and proteins are the building blocks for muscle and you need it to help your body repair and rebuild tissue daily.

While fat-free or no-carb diets may be beneficial to individuals with certain health concerns, if it’s weight loss you’re after, you might want to try an approach more sustainable that’s going to give you the energy and strength to take your full life head-on, day after day, not deplete it. Eating a well-balanced diet including all your good quality macronutrients is a great start for successful weight management.

 

“I found the magic pill.”

It hurts to hear, but there’s no one little pill you can take to make the weight magically melt off your body for the rest of your life.

Anyone who promises their magic pill (or bean) will dissolve the fat right of off you overnight, is selling lies and making a lucrative profit off of your personal goals— which they have no ability or interest in helping you achieve.

Let’s be real: long-term weight management is all about moderation and eating a healthy diet, rich in nutrients. In other words, real food that will give you the energy you’ll need to live an active life. Exercise and a healthy diet go hand-in-hand when it comes to weight management.

 

“You’ll lose 10 pounds in 10 days!”

Doesn’t this sound fantastic?! While you might be able to achieve this, by fasting or drastically cutting calories, this is not sustainable and chances are as soon as you go back to your normal diet, the weight will find its way back to your waistline and butt.

Long-term sustainable weight management will happen when you develop a routine and slowly start to crowd the “not so good stuff” out by adding in more good-for-you foods. Keep in mind: this won’t happen overnight—this small-changes approach is one that can last a lifetime. Remember, the weight didn’t arrive overnight and will certainly not disappear overnight – no matter what you’re told. Consistently eating real food in the correct portions, is the only way the weight will come off – and stay off.

 

“Count every calorie/macro”

Not all calories are created equal and when it comes to being ultimately healthy from the inside out, you want to ensure you’re providing your body with foods that are a great source of micro-nutrients—not just the right amount of calories.

For example, say a bag of potato chips has the exact same amount of calories as a slice of whole grain bread with some avocado sliced on top, seasoned artfully with fresh dill and lemon juice. Which one of these is going to serve your body better? You’re going to eat that bag of potato chips, or eat avocado toast (that has whole grains, B vitamins and good fats). There are certainly some days that enjoying potato chips may be what you need. Most days you may decide to reach for the avocado toast.

For long-term weight management, look at the nutrients a piece of food contains before the calories. Guess what? Many plant-based foods are naturally nutrient dense. Let’s hear it for nutrient dense fruits, vegetables, whole grains, nuts and seeds!

 

“It doesn’t matter what you eat as long as you follow this workout routine”

Don’t get me wrong, movement is definitely part of a healthy routine. But just because you went for a run in the morning or hit the gym, doesn’t mean you get a free-pass to eat whatever you want later on. There is a saying “you can’t out-exercise a bad diet”. Just like getting a workout in at sunrise doesn’t mean your body needs a whole cheesecake for a dessert, it also doesn’t mean that you need to track every calorie you burned in a spreadsheet.

If you did a sweaty workout at the gym or in a group exercise class you’re going to want to supply your body with the right building blocks to replenish energy, repair and rebuild. What could help you achieve your goals while keeping you feeling good about your choices? Try whipping up a high-protein smoothie post-workout. Using your favourite Hemptons or Reclaim protein product, toss in some of your favourite fruits and veggies and you have yourself a recipe for both exercise and healthy eating.

What I’ve learned along the way is that no single diet is going to work for everybody. It’s all about taking it back to the basics and finding out what works for you. Focus on adding more plants, eating mindfully, moving more and finding the right balance you need.

Good advice to start with – start eating more real foods like vegetables, fruits etc. as opposed to processed “man made” foods like breads, crisps, cakes, sugars, fizzy drinks and your body will thank you by becoming healthier and leaner.

If you’re struggling with your weight, or don’t know where to start, talk to your health care practitioner or registered dietitian to help created a customized health plan for you.

How to Snack for Weight Loss

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To snack or not to snack?…That is the question.  The answer?  Yes…but snack smartly.

If you’re eating three straight meals a day with no snacks in between, you could be sabotaging your weight loss.  If you’re exercising, this may especially be the case.  Why?  Because long gaps in eating makes your blood sugar drop, inviting ravenous cravings for sugary, starchy foods and too-big portions when you do eat.  And when you’re working out, you need to properly fuel your body for maximum fat loss and minimum muscle loss by eating the right healthy snacks, pre and post exercise.

So what should you eat, how much, and when?

Too much snacking, or spontaneous grazing, could also sabotage your diet by piling up the calories, so you want to keep your portions in check, and plan your snacks ahead of time.  A mid-morning and mid-afternoon daily snack ( 200 calories each, give or take) every day works well…

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Stop Binge Eating

WOMDIf you can’t stop binging, then the first thing you need to stop doing is dieting. Diets do not work. Just to clarify, when you go on a diet, your intention is to eat a certain way for a temporary period of time, usually until you reach your weight goals. This sort of thinking will cause you to fail. What you want to do instead is to see the change in your eating habits as a change in lifestyle. You need to see this as a long term, life long thing and not some 6 week program.

The problem with trying to lose weight is that there is so much advertisement out there promising that you can get the perfect body in 30 days. This is one of the main reasons why so many people are still overweight. They have that “get results quick” mentality. It’s like people who think they can get rich in 30 days. In the end, you just end up losing your time, money, and confidence. This will only cause you to eat even more. If you want to stop over eating, you need to develop a different mindset. Be in it for the long run. Here are some more ways to overcome this. Keep in mind that if you have a severe binge eating disorder, you may want to get some professional help. This only accounts for a small percentage of people though.

How to Stop Binge Eating

1. Don’t starve yourself
Eating healthy doesn’t mean you have to deprive yourself of food. You can even eat the “bad” foods but you have to consume them in moderation. Everything is about moderation. The good news is that once you start to eat healthier and start cutting sugar out of your diet, you will start losing the craving for sweets. In other words, it gets easy as time goes by.

2. Get support
Sometimes it’s hard to stop if you are doing this all alone. So what you can do is to ask some friends or family members to help remind you. A lot of times, we eat more than we want to just out of habit. So ask people around you to remind you of your fitness goals when they catch you binge eating. Make sure that when you do, you thank them and listen. Don’t get mad or agitated or they will just let you overeat the next time they catch you.

3. Limit your access to food
It’s hard to eat a lot when you don’t have food to eat. Throw out all of the bad food and replace them with the good stuff. By doing this, you will hopefully be able to stop over eating due to the fact that it will be too much of a hassle to actually go to the store and buy junk food.

These tips are just a few things you can do. There are lots of other ways as well. The important thing to remember is that you need to have the right mindset going into this thing. Realise the majority of people who try to lose weight and get fit fail. Understand that this isn’t a walk in the park.

In other words, bring your A game. Don’t wimp out. Go full force.

Essential Fatty Acids Are Vital for Muscle Growth and Fat Loss

What are Essential Fatty acids and are they really essential? Why bodybuilders need EFAs to maximize muscle and assist with fat loss.

FitBodsYou are selling your results short by not giving your body all the nutrients it needs. I am talking specifically about the nutrients that are “essential” to the body. Essential nutrients are nutrients that the body cannot make and therefore must be obtained through the diet. Concerning the macronutrients, there are two groups of essential nutrients, Essential Amino Acids (EAAs) And Essential Fatty Acids (EFAs).

Getting adequate protein in your diet each and every day is heavily stressed in the fitness community, but what is not stressed is getting in adequate Essential Fatty Acids each day. Why would you focus on only getting one of the two essential nutrients? Both EAAs (in the form of protein) and EFAs MUST be obtained from your diet. To get the best results possible you must focus on getting enough of both protein and essential fats.

There are two fatty acids that are essential to the body, the Omega-3 Fatty Acid Alpha-Linolenic Acid (ALA) and the Omega-6 Fatty Acid Linoleic Acid (LA). ALA and LA are readily available in food, but to obtain their full benefits they must be converted into their long-chain metabolites, ALA to Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) and LA to Gamma Linolenic Acid (GLA).  Getting adequate healthy fats in your diet is the first step to getting these EFAs.

The conversion of ALA to EPA and DHA as well as the conversion of LA to GLA is limited, so even if you get some ALA and LA in your diet you may not be getting enough EPA, DHA, or GLA. Adding fat sources that contain EPA and DHA and GLA (think Hemp Seed Oil) is the second step and ideal to ensure you get these essential fatty acid metabolites.

If you are deficient in EAAs, protein synthesis cannot proceed at its full rate due to lacking the needed building blocks (Amino Acids) to build muscle tissue. The same holds true for the EFAs. Being deficient in EFAs and their metabolites will decrease protein synthesis and muscle repair due to lacking the needed materials. An EFA deficiency may also cause your body to try to “hold on to” your body fat because it senses it does not have all the materials/nutrients it needs. So if you do not have enough EFAs then you are not gaining muscle and progressing at the rate you could and your fat loss can become impeded.

EPA and DHA have been shown:

  • Decrease protein breakdown
  • Decrease body fat mass
  • Increase amino acid uptake
  • Improve cardiovascular health
  • Reduce blood pressure
  • Increase insulin sensitivity
  • Decrease inflammation
  • Improve joint health
  • Necessary for proper functioning of the brain
  • Repair damaged cell membranes
  • Provide building blocks for Eicosanoids (signaling molecules) and growth factors
  • Increase cell membrane permeability (ability to transport nutrients in and out of cells)

GLA has been shown to:

  • Decrease fat regain after a diet
  • Decrease inflammation
  • Improve nerve functioning
  • Increase calcium absorption leading to stronger bones
  • Improve skin health
  • Decrease joint pain and swelling
  • Improve blood pressure
  • Assist in weight management
  • Decreases PMS (A GLA deficiency may be responsible for some PMS symptoms)
  • Boosts immune system

We see that EPA, DHA and GLA are vital for muscle growth and fat loss. To get in sufficient EFAs – and in a balanced 3:1 ratio, take Hemp Seed Oil – either in raw Oil or Capsules.

4 Fats that burn fat or help you lose weight…

1.       Omega-3 fats

Omega-3 fats help you burn fat by helping your body respond better to a hormone called Leptin (Leptin is the Greek word for thin) and…

Leptin tells your body (your brain) to suppress your appetite making you eat less so you can maintain or lose weight and…

Leptin increases your metabolism by increasing your thyroid output (your thyroid regulates your metabolism) and on top of all that…

Leptin also causes your body to burn fat for energy so…

If your body isn’t responding well to Leptin then the reverse happens – You’ll be hungrier, and you’ll store more fat so… You can take Omega-3 fats to help your body respond much better to Leptin so you can increase your fat-burning metabolism and…

3 more ways Omega-3 fats help you lose weight is…

  1. Omega-3 fats help you control your hunger by stabilizing your blood sugar levels and…
  2. An Australian study showed that when people took Omega-3 fats while on an exercise program burned more fat than people who Only Exercised (without taking Omega-3 fats) and people who exercised & took other types of fat and…
  3. Studies done in Japan & The Czech republic suggest that Omega-3 fats prevent the creation of ugly body fat and these same studies suggested Omega-3 fats promote more fat burning.

2.       CLA

How CLA can help you lose weight…

CLA is good for helping you get rid of belly fat and According to The International Journal of Obesity (August, 2001)…

  • A group of overweight men taking CLA lost mostly belly fat and they reduced their waistlines by 1 inch while taking CLA and the CLA helped them lose all that belly fat without making any diet or lifestyle changes and…
  • In a similar study women lost mostly only belly & thigh fat with CLA and they reduced their waistlines by1.2 inches and…
  • CLA also helps you burn fat and gain leaner muscles at the same time
  • A group of overweight people lost 9% of their body fat and increased their lean muscle mass by 1-to-2% just by taking CLA with NO changes in their diet or lifestyle – this all happened during a year-long research study done by the Scandinavian Clinical Research Group
  • CLA prevents your body from storing fat
    • CLA doesn’t make a big fat cell get little. What it rather does is keep a little fat cell from getting big.” – Michael Pariza, director of the Food Research Institute, on his findings from the University of Wisconsin Study at Madison on CLA.

A University of Wisconsin Study at Madison concluded that CLA is good for preventing weight gain in people who had previously lost weight dieting and even if dieters gained weight after dieting while still taking CLA – half of the weight gained back was lean muscle (and you know muscle burns fat anyway)

3.       Omega-6 Fats

Many studies show how the Omega-6 fats Gamma-linolenic acid (GLA) & Linolenic acid (LA) help you burn fat – for example with GLA…

  • People lost between 9-to-11 pounds in 6 weeks while taking GLA during a study done by Dr Mri who’s a researcher and consultant at the Welsh National School of Medicine in Cardiff but…

The good & bad news about most studies involving GLA is you have to be at least 10-to-20% overweight to see any results but…

  • GLA prevents weight gain in people who’ve lost weight plus GLA is also an appetite suppressant since it raises the levels of serotonin (and serotonin is a hormone that makes you feel full and eat less) and…
  • GLA raises your metabolism by making the “Brown fat” in your body burn calories to keep your body warm and… Brown fat (or Brown Adipose tissue or BAT) is not the same as the ugly “white” fat that accumulates on your arms, belly, thighs and other problem areas because…
  • Brown fat’s main job is to burn fat calories for energy to keep your body warm but usually brown fat is not as active in overweight people and that’s why You need GLA so you can “turn on” Brown fat so it can help you burn off the ugly “white” fat and…

As for the other Omega-6 fat Linolenic acid (LA)…

Women lost 2-to-4 pounds of fat and gained firmer muscles just by supplementing with Linolenic acid (LA) without any significant changes to their diet & exercise programs over a 16 week study and…

GLA & LA can be found in Borage Oil, Evening Primrose Oil and these 28 foods high in Omega-6 fats and please note that…

CLA is also an Omega-6 fat but, you need to eat a balanced ratio of Omega-3 & Omega-6 fats.

  • 4.       MCTs (medium chain triglycerides)

MCTs will increase your metabolism, your body is more likely to use MCTs for energy instead of storing it as fat and MCTs help curb your appetite and because of these facts .. farmers will not feed their animals foods high in MCTs like coconut oil because it will keep their animals very lean and…

  • A group of 31 overweight people lost an average of 7 lbs. during a 16 week study when they included MCT oil in their muffins and in another 12 week study .. 2 groups of people were put on almost the same exact diet but the only difference was .. one group got it’s fat mainly from regular dietary fat while the other group got it’s fat only from MCTs and .. the group taking MCTs lost 8½ lbs. (2½ lbs. more than the other group) and the combined results of many studies on MCTs all conclude that you can lose up to 12-to-36 pounds a year just by replacing the regular fat in your diet with MCTs and Coconut Oil & Palm Oil are all good sources of MCTs or you can use a MCT supplement

How to include these fats in your diet to lose weight faster?

Remember: Fats must only be 10 to 30% of your diet if you’re trying to lose weight or build muscle and you want to make sure that most of or ALL the fats you eat are Omega-3, CLA, Omega-6 and/or MCT fats if you want to burn fat faster and you can easily get most of those fats by eating more lean proteins like fish, organic beef, nuts & beans but if you find you can’t get enough of these healthy fats in your diet you can take Omega-3, CLA, Omega-6 and/or MCT supplements.

Now for the most amazing news .. Hemp contains Omega 3, Omega 6 – CLA & GLA as well as medium chain triglycerides.

So, by incorporating Hemp into your diet – and here I mean healthy, balanced diet – you will lose weight, naturally, easily!