Troubleshooting Fat Loss

Troubleshooting Fat Loss

For some people, losing fat is very difficult. And for some it’s very easy. This is an obvious statement, so the better question is, what can you do about it? Here are some tips that I’ve learned over the years. If you have any questions, you can always email me at doug@dougratner.com

1. Improve your sleep- this is often the most common setback people have. They feel as if they can function on little to no sleep, or have shitty quality sleep. There is a night and day difference in my abs if I don’t get a good nights sleep. Why? Cortisol and testosterone. Your cortisol will be raised throughout the day, in turn raising your insulin levels and lowering your testosterone. It’s a bad cycle. Plus your body repairs itself while you sleep and you can’t recover otherwise. Simply getting 7-9 hours a night of restful and restorative sleep will GREATLY improve your fat loss results. Read this article on SLEEP for tips.

2. Heal your gut– another one of my biggest issues and an over looked element of fat loss. If your gut is not functioning well, your cortisol will go up. This is bad news for your abs. Take a high quality probiotic, eat a lot of fiber, and don’t stress. Stress impairs gut function and will lower the HCL in your stomach lining.

3. Improve digestion– bloating, burping, farting, etc. all of these things may seem normal and part of every day life, but they aren’t. It’s a sign that something isn’t right and you’re not breaking down your food or absorbing it. I highly advise taking Betain HCL to improve your digestion.

4. Remove Food Allergies- if every time you drink milk it gives you gas, why do you continue to drink it? Food allergies/intolerances are not a laughing a matter. They can manifest themselves as weight gain, digestional discomfort, acne, achey joints, brain fog. But in terms of fat loss and seeing your six pack, I strongly advise you get a RAST test done, which tests for IGG and IGE antibodies in your blood after eating certain foods.

5. You’re eating too many carbs- are you sneaking in a banana at lunch? Throwing in milk to your coffee? I know you may not think these carbs/sugar add up because they aren’t a lot of calories, but that has nothing to do with it. If you’re not sensitive to insulin, eating a banana will most likely make you fat via insulin. Read this for more information ARTICLE.

6. You’re not lifting weights– lifting weights is the most ideal choice when it comes to burning fat and staying lean. Cardio is secondary, aerobics are not necessary at all. Why? The more muscle you have on your body, the more calories you will be burning at any given point. Lifting weights also increases your testosterone, improves your insulin sensitivity, and reduces cortisol and stress. If you’re doing endless aerobic work, stop it.

7. You’re not eating the right breakfast– I had a friend who told me he never had energy in the morning. I asked him what he had for breakfast and he said oatmeal. I told him to try eating only eggs and cheese for a couple of days and see what happened…lo and behold it all changed! What you eat for breakfast sets you up for the rest of the day? If you eat sugar and carbs, your insulin will sky rocket and so will seratonin, you’ll feel good for perhaps 24 minutes, and then you will crash. And that precious coffee you drink? It won’t have much of an impact because your insulin is out of control from all the sugar you ate.  Try eating steak for breakfast for the next 2 or 3 days. Watch how your entire day changes.

8. Your not eating enough protein- protein is the most thermogenic of all foods, it contains all essential amino acids, it is satiating, and filled with nutrients. Protein should make up the dominant part of your food intake 90% of the time. Whether it’s building muscle, burning fat, or maintaining, a high protein diet is key.

9. You’re always stressed– the more stressed out you are, the more cortisol you produce, thus the less sensitive you are to insulin. Remember, when you’re chronically stressed out, the last thing your body wants to do is burn fat and build muscle. In fact, it will store all the food you eat as fat because it thinks there is a famine approaching and you need to survive. Stress is bad folks. Very bad.

10. You have a vitamin/mineral deficiency- Vtamin D, Magnesium, and Zinc are the most common deficiencies. Get a RBC Magnesium test done to check your levels. Along with zinc and Vitamin D. Unless you’re living in Miami and spending every moment in the sun, you’re deficient in Vitamin D. These three are power houses and will do wonders for your health and body.

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