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[quote=Anonymous][quote=Anonymous][quote=Anonymous]Strength train with weights to change body shape the fastest. Even something like reformer Pilates will do this. Yes you still have to be mindful of what you eat but it will make a big difference in shape even if weight stays the same. Focus on fat, fiber, protein when you eat. [b]You need as nutrient dense foods as possible if you are going to restrict calories. [/b]Also, in the long run muscle mass burns more calories than fat so this will also up your metabolism so you can eat more. I personally do not believe in the sustainability of restrictive diets. You have to change body composition and ensure foods are nutrient dense.[/quote]

Can you give examples?[/quote]

PP here. Yes, first of all, start focusing on shopping produce and meat/poultry/fish and eliminate or minimize anything boxed. If you do buy boxed/bagged items inspect the ingredient list. Don’t get duped by marketing ploys on the front of the bag. Anything with preservatives or additives, just don’t buy it. It will NOT fill out up or keep you full. You really need to get curious into the vitamin and mineral content of food and what you are actually eating. Anything that is high in fiber, magnesium, folate, potassium, vitamin c etc… is good food. Also, enriched products are not as good as the real thing. Many people also have trouble digesting the enriched version of things.

Basically you want to get strong and healthy as you lose the fat and weight you don’t want. This can only happen by focusing on nutrients (think health is wealth!) and exercise that strengthens your body. Shift your whole perspective from I need to lose this weight to “I’m going to make myself the strongest most healthy most beautiful version possible!” And you are doing this for you! It might sound a little cringe but I am so serious! The last thing you need is a mind set of deprivation and restriction.

So examples of meals:
Breakfast:
- organic steel cut oats with chia seeds and some type of nut butter
- a few eggs cooked in quality olive oil mashed with avocados
- salmon with avocado on real bread (real bread is 4-5 ingredients max. Don’t get duped by shelf bread with 10 extra ingredients and Unbleached flour which is absolutely worthless)

Lunch:
- hearty salad with leaf base but then nutrient dense vegetables (broccoli, cauliflower, spinach, asparagus), a protein, chick peas, drizzled with olive oil and balsamic vinegar (stay away from grocery store dressing. The vast majority have vegetable oils which are awful for you and increase inflammation. On that note avoid vegetable oils period. It is in everything so this is not easy but it is why we Americans have such a health problem).
- any protein/veggie/fiber and fat combo: grilled chicken/hearty portion of brussel sprouts/side of quinoa or brown rice.

Dinner:
- same thing. Any protein/fat/fiber combo.

The important thing is to eat really good quality fats. Fats are what keep you full! They have to be great quality so pure olive oil, avocado oil, coconut oil and fats from foods like avocados. Stay away from vegetable fats like the plague. When you go out to eat try to stay away from sauces. That’s where all the vegetable fat and sugar that trigger inflammation are hidden. Always ask for olive oil and balsamic for dressing.

If you want to count Calories or do low carb then do it. I personally do not. I think it is all kind of a sham even though it works for people short term and some people long term (because they just live like that). I think real issue is that so much of the ingredients of food, especially bread products, are just garbage. Anyway, with lowering calories it is so so important to notice nutrient density to avoid injury and illness. [/quote]

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