Strategies to Increase Fat Loss
A while back I wrote an article that talked about understanding body types. Today’s post will discuss one in particular: the endomorph. This person tends to have a larger bone structure with greater amounts of total body mass and fat mass. Unfortunately excess calories in endomorphs are usually stored as fat and don’t create the same caloric expenditure with movement as seen in ectomorphs and mesomorphs. Below are some simple strategies to minimize bad gains and maximize the good ones for all those endomorphs out there.
If you’re looking for fat loss, it’s very important to cycle when insulin will be called upon. Insulin works to drive carbs into the muscles and liver. However, it’s equally good at directing carbs into fatty tissue. Therefore, you want to keep insulin at bay during inactive times of the day. If you’re sitting behind the desk at work or in class on a non-workout day, replace carbs with healthy fats and protein. For example, choose the three-egg omelet with spinach instead of pancakes and waffles. This being said, don’t catabolize muscle entirely either. On workout days (especially strength training days) make sure to introduce carbs before and after to maximize recovery.
Veggies, Veggies and More Veggies
If you’re looking to lose weight or curb that big appetite, choose foods that can fill you up without destroying your caloric needs. Staples such as spinach, kale and broccoli in most meals are excellent choices. They are high in fiber, non-starchy and also low in calories – a win-win all the way around.
Are some people more carb sensitive than others? Science is beginning to reveal carb tolerance variations from one person to the next, and it all begins in your mouth. Salivary amylase is an enzyme that starts the digestion process of starches in carbohydrates. The gene that makes amylase, AMY1, varies from person to person. The more of it you have, the faster and more effective you digest carbs. What’s the solution for those that have fewer copies of this gene? Eat SLOWLY and take your time at each meal. This gives your amylase more time to break those carbs down. One strategy to slow things down: begin using your non-dominant hand for your fork or spoon.
Make Protein a Priority
It takes a lot more energy for the body to digest protein over carbs or fats. This is called the Thermic effect of food and something I’ve touched on before. For every 100 calories of protein you eat, the body uses 25 calories to digest and utilize that protein. It takes 7 calories to manage 100 calories of carbohydrates and only 3 calories to process 100 calories of fat. Don’t forget that protein helps preserve lean body mass as well. If you’re in a calorie deficit, you want to maintain as much LBM as possible, not only for looks but also performance.