"How to Lose FAT, not WEIGHT"

by Scott Kolasinski 

For millions of people, this is the time of year that they have determined they are going to go on that diet: “The End All-Be-All Diet;” the one that will finally achieve that weight loss that no other could achieve because they are tired of carrying the access baggage that has accumulated over the past several months/years.

Well, if you are among the thousands that are embarking on this task, I will now reveal to you what you must do.

I will forewarn you, if you in any way shape or form argue with these suggestions, then you are not ready to lose weight. If you are going on a “diet” – meaning that you will eat only certain foods for a short period of time, like the South Beach Diet, Atkins Diet, or any other fad diet – then chances are you will fail within the next year of achieving and maintaining your fat loss goals. If you are not willing to write down your foods and weigh them, at least for a good 5 days, then you will eventually fail.

You MUST make a lifestyle change, period. Any ideas of eventually eating and drinking the way you once did will bring you back into the same boat that you are in now. The fact of the matter is, we all must always work to maintain a healthy and fit lifestyle every day. Therefore, for those of us wanting to lose fat and get fit, the voyage never ends. The intensity will subside to some degree, but there is never a day of thinking you can just forget about what it means to eat healthy and lead a life of indulging in food.

Probably the most popular elderly fitness person is Jack La Lanne. Today he is well into his 90’s, but he still workouts an hour per day. An interviewer once asked if he still enjoys working out. He said he hates it! But he looks at the potential alternative, and he would hate being that way more. Therefore, you must understand that exercise in some form must be a part of your life. You must make time for exercise the same way that you make time for your doctor's appointment, your child's game, or your birthday party. A sport or some form of recreational activity is easiest to maintain. Remember: the best exercise to get fit and maintain is the one that you will do.

As for how to eat, for some this is the toughest part. I cannot tell you what you can and cannot eat per se. There are no “good” and “bad” foods as much of the media would like you to believe. There are foods that you should be eating primarily and those that you should limit.

If you follow the guidelines I outline below, I promise you will succeed, feel better, live longer, believe you can achieve anything you put your mind to and improve your health parameters, such as lower blood pressure, healthier cholesterol and triglycerides.

Follow these guidelines at work, home or just chillin'. Copy these guidelines and post them on your refrigerator, put them in your purse, and keep them at the office wherever you will see them daily:

• Eat nutrient dense food and limit your intake of processed, “convenience” foods.

• Eat approximately every three to four hours to maintain blood sugar levels (approximately 5-6 times per day).

• Your carbohydrate sources should come primarily from raw and steamed vegetables, especially green veggies, and some fruit, but limit fruit’s consumption (except berries, all of them are fine) – too much sugar.

• The primary types of starch you should eat are yams, sweet potatoes, brown rice, and occasionally wheat bread and whole grain, high-fiber cereals (unsweetened). These foods are a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.

• Choose protein sources from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu, low fat cottage cheese.

• Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40-80g of fat per day, avoiding saturated and trans fats. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-2 tablespoons/day).

• PLAN the following day’s meals. This is very important for success. Fat loss is a journey, and you would not go on any journey not properly prepared. Prepare the same way. Time management will be essential on an assortment of levels.

• Drink water primarily. You need 1 liter for every 1000 calories per day, but an additional liter may be beneficial.

• Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.

• Your carbohydrate:protein:fat ratio should be 40:40:20 or 40:30:30.

• Limit alcohol intake to 1-2 drinks per week.

• Consume 30 to 40 grams of fiber per day. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.

• Record your foods in a food journal. This is the most effective way to change your eating habits for the better, and “see” what and how you are eating throughout the day. You will need a Food Journal and Food Scale to calculate your macronutrient totals.

• Take your body weight times 10 to determine approximately how many calories you need per day. The more active you are, the more calories you can eat. You may need several weeks of trial and error to determine the correct amount of calories you need to lose fat.

• Avoid high-fructose corn syrup and excessive table sugar. These include candy, juices, desserts, etc. They have no place in our bodies!

• Use meal replacement shakes or nutrition bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.

• Take a multivitamin/mineral capsule in a gel-cap from a reputable brand.

• You do NOT need a “weight loss” supplement to be successful.

• With all of the given guidelines here, keep in mind that you MUST stay within your estimated caloric need. If you are not seeing changes as expected, then you may need to lower your Lifestyle caloric need.


Have fun. If you have any questions concerning this article or you would like to make an appointment with me, please don’t hesitate to ask. You can contact me at scott@focusedtrainers.com.

Until next time…