Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

Nutrition is the foundation of any fat loss program with cardio and weight training as the fitness cornerstones. Eating clean, whole foods frequently throughout the day will boost metabolism and burn fat. Combining the right mix of cardio and physique-transforming resistance training with a clean diet will enable you to achieve new levels of fitness and health without feeling deprived of the pleasures of eating!

Eating for fat loss can almost sound contradictory. Everything we're told about losing weight and achieving a leaner body involves "dieting." We're definitely clear on what not to eat: white flours, sugar, fast food, etc. Somewhere in the craze of eliminating foods, the pure enjoyment of food--high-quality, healthy food--is lost. We believe fat loss requires some sort of deprivation. It's the feelings of deprivation that lead to diet failure, boredom and frustration. Instead of focusing on what "not to have," begin focusing on what "to have" for optimal fat loss and health.

Here are the basics of eating for fat loss:

• Eat minimally processed whole foods.

• Eat a small meal containing complex carbohydrates and lean proteins every 3-4 hours.

• Drink about an ounce of water per pound of body weight.

• Aim for organic and free range animal products and produce whenever possible.

• Avoid artificial sweeteners, flavorings and additives.

Try these seven fat-burning foods to fuel your metabolism.

1. Nuts: Aim for raw nuts like walnuts and almonds. They're full of healthy fats that increase the body's fat-burning ability, are great for the heart, full of protein and super satisfying, preventing hunger later on.

2. Green leafy vegetables: Full of antioxidants, fiber, vitamins and minerals; because of their high fiber and water content, greens keep you full longer.

3. Oatmeal: A serving of oats contains 5 grams of filling fiber, lowers cholesterol and is a staple for many bodybuilders for its high nutritious value.

4. Berries: Berries have tons of antioxidants and fiber that promote fat loss, along with satisfying a sweet tooth.

5. Beans and Legumes: A low-fat dose of high quality protein and fiber, perfect for vegetarians and vegans and full of filling fiber.

6. Salmon and other fish: Salmon has EFAs (essential fatty acids) that prevent and reduce inflammation in the body and contains lean protein, vitamins and minerals.

7. Flax seed: Be sure to grind or buy pre-ground to allow the body to absorb the nutrients from flax seeds. Flax seed is high in fiber and omega 3s, which regulate appetite and increase fat burning.