By Mike Roussell, PhD
4 Secrets to Supercharging Your Fat Loss
Your quest to get lean can sometimes feel like navigating through a maze without a clear path. Enough of that. This month, let’s take a straightforward look at four keys to accelerating fat loss.
Follow these, and you’ll insure that all your efforts in the gym (and kitchen!) don’t go unnoticed.
01 Have at least 30g of protein at breakfast
Thirty grams of morning protein activates three mechanisms critical for fat loss. First, it maximizes muscle-building signals in your cells. Second, the protein sustains feelings of fullness for 3-4 hours.
Third, it turns on signals in your brain that make savory and sweet treats (think: cookies and French fries) less cravable later in the day.
What to do: 2 scrambled eggs and a cup of Greek yogurt is a simple way to get your 30 grams of protein at the start of the day.
02 Sleep Eight Hours
Consistently getting 8-9 hours of sleep each night could also be one of the best things that you can do for your waistline.
Lack of sleep increases your drive to eat more (and more sugar specifically) and move less.
What to do: Yeah, we know this one’s hard. But fight to be in bed by 11 every night. Struggling? At least get in a routine, aiming to fall asleep and wake up around the same time each day.
03 Have a Salad Every Day
Diets that lead to leaner abs, longer life, and better brain function all have a daily salad in common.
Why? Research shows when you eat more veggies at a meal, you take in less calories overall. This helps you stay lean while loading you up with micronutrients, too.
What to do: Aim for a salad as lunch, dinner, or an afternoon snack. Start with your favorite greens (think 4 ounces of romaine lettuce or spring mix). Add a handful each of three different chopped vegetables, and a palm-sized portion of quality protein (chicken or salmon). Drizzle with extra-virgin olive oil or vinegar of your choice (vinegar helps control blood sugar too!).
04 Minimize Ultra-Processed Foods
Ultra-processed foods are foods that you could not make in your kitchen (think: Pop Tarts). They’re loaded with preservatives, emulsifiers, sweeteners, artificial colors and flavors, added salt, sugar, and solid fats – and research shows you can eat double the calories in each minute when munching on ultra-processed foods (instead of, say, that salad).
What to do: Limit yourself to 2 ultra-processed meals per week. The rest of the time, aim to eat out at restaurants, focusing on unprocessed foods (think: chicken, fish, salads). Or prep your own dishes on weekends. And know that these meals can taste good too.
AUTHOR BIO: Mike Roussell, PhD
Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.
His clients have included NBA all-stars, tech execs, and TV personalities.