Weight Loss Plans

3 Secrets to Shape Up For The Summer

nutrition tips for weight loss

Ready or not here it comes! Bathing suit season will be here before you know it. Whether your goal is to take off 5 pounds or 50 pounds before shedding the winter coat for a bathing suit, I have 3 secrets to share to help get you there. My first secret is always nutrition and exercise together forever. Follow these exercise and nutrition tips for weight loss.

Nutrition and Exercise Together Forever

The impact of exercise on weight loss has been thought to lie in the area of weight maintenance. In order to lose weight, it’s difficult to burn 3500 calories, or 1 pound, in a week.

Nutrition Tips for Weight Loss

Some research has shown that exercising in the morning before eating burns 3 xs as many calories because your glycogen stores are lower after an overnight fast. But truthfully, you can have this advantage at any time of the day. When you follow a low carb ketogenic diet. When doing a ketogenic diet, you burn fat and not glucose, all day long. So if this is true for you, you can burn those extra calories at any time of the day.

The results from a study by Jabekk PT et al. entitled “Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat”, show some interesting results. The study concludes that the combination of resistance training, not cardiovascular exercise, with a high fat, low carbohydrate ketogenic or lower calorie diet helps to fuel fat loss and preserve lean body mass.

This new insight translates into more powerful tools for you to help reach your weight loss goals for the summer. Attack weight loss with a double edge sword. Use a healthy diet and strength training to work together to melt body fat.

The rationale behind this seems to be that different metabolic catalysts, such as hormonal regulation of fat breakdown, are at work. They seem to aid weight/fat loss more than factoring exercise into the “calorie equation”.
The researchers believe, “that carbohydrate restriction in combination with resistance exercise, in particular, offers an advantage over both low-fat diets with exercise and low carbohydrate diets without exercise, in improving body composition”.

There are only 116 days until summer so you may want to maximize your weight loss with resistance training and a ketogenic diet!  Wanna follow a ketogenic diet and have no idea what it is?  I recommend checking out my book, “The Stubborn Fat Fix

Exercise Tips for Weight Loss

You do not have to belong to a gym to engage in resistance exercise. Check out these 10 training exercises to get started quickly. You can do them even in the comfort of your own home.

What is important to keep in mind is the fact that for those who do exercise, weight loss may be observed as inches lost (you are smaller) before weight loss shows on the scale. This may be because you are not losing lean body mass. Focus on how clothes fit. Use the scale as a secondary measure of weight loss.

Also, if you lose weight in your face first, don’t expect your clothes to fit differently initially. Look in the mirror to see your success. Stick with it and changes in your clothes size will follow soon.

Two more secrets on the next couple of weeks, join me next!


You may also love these books! The Stubborn Fat Fix,  Good Calories, Bad Calories, and Keto Clarity

nutrition tips for weight loss            nutrition tips for weight loss


 If you enjoyed 3 Secrets to Shape Up For The Summer: Nutrition Tips for Weight LossI think you’ll love these additional resources:

10 Summer Hurdles Contribute to Weight Loss Sabotage

10 Summer & Memorial Day Keto BBQ Recipes

About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.