Eat Fat to Lose Fat

One of the most common misconceptions in diet and nutrition is that fat is what is making our society overweight. This couldn’t be more incorrect; consuming more fat can help you lose weight. Now before you run out to McDonalds® and scarf down three cheeseburgers, french fries and a milkshake let me explain. All fats are not created equal. There are some fats that we should do everything we can to avoid and other fats that we need to consume more of in our diet.

Here is a quick reference guide to choosing the right fats.

AVOID:

Trans-Fatty Acids (TFAs)- These fats are labeled as hydrogenated or partially hydrogenated oils on a food label. These fats have been linked to an increased risk of heart disease and structurally they resemble plastic more than dietary fat. And don’t be fooled by the “No Trans Fat” label, the FDA allows a company to use that if the Trans fat content is below .5 grams per serving.

CONSUME:

Polyunsaturated Fatty Acids (Omega-3 and Omega-6)- Consume more Omega-3 than 6, we find 6 in abundance in the average American’s diet, mostly in grain products and meats. Omega-3 fatty acids are found in leafy green vegetables and oily fish (two things not common in the typical American diet so don’t be afraid to supplement). Omega-3s, according to WebMD, are thought to play an important role in reducing inflammation throughout the body — in the blood vessels, the joints, and elsewhere. We find both in nuts, a lot of research supports the idea that consuming more nuts throughout the day can and probably will lead to greater fat loss. Nuts like; walnuts, almonds, pecans, macadamia nuts, and pine nuts (just to name a few).

Have questions? Contact Joshua for a free nutritional consultation.

 The Exercise you SHOULD be Doing but AREN’T…

Glute Bridge with Leg Lock

Getting our glutes to fire is one major way we can help alleviate low back pain. A lot of common “Glute Activation” exercises may be causing more damage than good because they do not allow all of the surrounding (supporting) structures to do their job properly. The Glute Bridge with Leg Lock shown below will minimize hyper-extension in the lower back (which is typically when we see an increase in low back problems) and safely activate your glutes.

Lying on your back, one foot flat on the ground and the other knee is pulled back to your chest (pull from the back of the leg, it puts less pressure on the knee). You want the down foot ankle aligned directly under the knee.

Raise hips off the ground until there is a straight line from your shoulder to your knee and hold for 2 seconds (making sure to keep your knee tight to your chest). Then slowly lower to the ground.

The trainers at Solid Fitness recommend doing this exercise everyday to correct imbalances caused by prolonged sitting. They would do 20 repetitions on each side for 2 sets to start. Remember that each movement should be controlled and held at the top for a couple seconds.