THE SKINNY ON GETTING LEAN

[THESE NINE SIMPLE NUTRITION AND TRAINING TIPS COULD MAKE OR BREAK YOUR BODY-COMPOSITION GOALS.]

- JILL SCHILDHOUSE

As you probably know, there’s a vast difference between losing weight and losing body fat — aka getting lean — and even a “skinny” person can be overfat. Keeping your body fat in check obviously means you can rock a bikini, but the long-term benefits of being lean and mean include a reduced risk of heart disease and diabetes and the prevention of certain types of cancer.

Unfortunately, leaning out takes more than the magic potion of willpower, luck, and genetics — it also requires some trial and error and a whole lot of consistency. These science-based tips offer some concrete action items to help point you in the right direction and set you on a course toward accelerated fat loss.

[NUTRITION]

DON’T TRUST THE PROCESS(ED)

A study published in Cell Metabolism revealed that those eating an ultra-processed diet consumed an average of 500 more calories per day and gained 2 pounds in just 14 days, while those eating a diet of unprocessed foods lost 2 pounds. Those on the ultra-processed diet also ate much faster, a habit that can lead to overeating because your gastrointestinal tract doesn’t have enough time to tell your brain when you’re full.

“Packaged, ultra-processed, high-calorie, low-nutrient foods contribute to weight gain and make it harder to lean out,” says Wendy Bazilian, DrPH, RDN. This might sound obvious, but even the most dedicated clean eaters succumb to the wiles of the cookie aisle now and again.