Fat Loss Starts In The Kitchen: Beginners’ Tips


The best healthy recipes for weight loss are not just a collection of low fat meals, but a proper focus on the key food elements. The real progress for fat loss starts in the kitchen.

Even after 4 weeks, counting calories and keeping track of food consumption continues to pay off with critical diet data. Unfortunately, the numbers don’t lie.

Remember the food target is to eat a ratio of 50% Carbs, 30% Protein and 20% Fat content. Last week proved to be disappointing since fat consumption rose to 23% and protein dropped to 21%, with an uptick in carbohydrates to 55%. This is not a fat loss food balance or a healthy recipe for weight loss.

In short, these statistics show that more attention is needed in the kitchen to tighten up my diet to maintain food ratios that lead to fat loss.

Lose weight in the kitchen; gain health in the gym


Fat Loss Kitchen: Cleaning and Cooking Tips

The biggest challenge for any fat loss program is in the kitchen. Exercise and weight training are necessary only three or four days per week. But eating is an every day occurence.

I’ll admit that counting calories is a ‘pain in the task’. However, nothing teaches you more about your diet than recording your every day food intake. And your personal diet information is priceless.

Tightening up your diet or watching what you eat is a constant process to stay consistent and achieve an ideal body weight.

There are two primary things to do to prepare a fat loss kitchen to attack the problem of being overweight:

    1. Kitchen Patrol– Time to play ‘bad cop’ with your kitchen contents. Patrol your cabinets, your refrigerator and the countertops to find all the fatty food culprits hanging out in your house. Be tough and toss the worst offenders in the trash. Don’t be swayed by sweets and delicious memories, clean out the stuff that fattens your life and seek out substitutes.
    2. Lean, Green and Marine– Tom Venuto provides the perfect fat loss slogan to keep in mind to flatten your stomach. Think lean meats and add plenty of protein in your diet. Try to cook up some healthy green vegetables with each meal for fiber. And get your essential fats from more nutritious fish (marine) sources. For more great fat loss nutrition information, check out the BTF Inner Circle.

Besides changing some family recipes to include low fat ingredients, taking action on these two healthy recipes for weight loss might jump start your own fat loss journey.


Healthy Recipes for Weight Loss

The truth about fat loss is that nothing remains constant in the short term. So it’s best to always keep a long term view … like getting a flat stomach for life.

Despite working out every day last week with four cardio and three weight training sessions, I gained two pounds. That’s a bummer. But remember, my diet last week showed an increase in fat and a loss of protein content.

So the importance of watching your macro nutrient ratios plays a critical role to maintain progress. Staying consistent by eating the right foods leads to fat loss progress, otherwise all those calories burned during stair climbing and lifting weights is less effective.

I need to spend more time in the kitchen than the gym to rectify my diet woes. That means cooking in advance to include more protein in my meals and do another round of kitchen patrol to clean out the fatty bystanders.

Another benefit of joining an online fat loss community is picking up some pointers for fat loss during the journey. I listened to an interview with the winner of the Burn the Fat Holiday Challenge, to spur me on to better results. Here are some good tips from a fat loss achiever:

    1. Win Every Day – Take each daily task and tally up the wins. Try to eat right at each meal and train hard so that you win more points than lose due to small failures.
    2. Record Everything You Eat – Just like your bank account, know what foods are going into your body and know their nutritional values to understand the final balance.
    3. Zig Zag Diet – Sometimes you need more fuel for fat burning. Adjust your food consumption to include both calorie deficit and normal calorie days.
    4. Hit Protein First – Keep up with your food protein levels first to build more fat burning muscle and maintain a fat burning furnace to attack fat loss.
    5. Tighten Up Diet – Revisit the kitchen each week to plan your meals, clean out the fatty foods and keep tabs on your diet.

So the overall lesson is to continue to find healthy recipes for weight loss, whether it’s cooking up low fat meals, purging the kitchen of fat-filled foods or focusing on lean meats, fresh veggies and fish for fats. I don’t mind having to study for a fat loss education if it lasts a lifetime.

Read my review of Burn the Fat, Feed the Muscle to understand a proper approach to fat loss.