The Secrets of Eating to Get Lean

by Belinda on June 18, 2012

So you want to get lean. Not just skinny (which can result in you looking “skinny fat”), but lean. That means that you retain your muscle while shedding the fat. And in some cases, you may not even have excess fat to shred, rather you just need to build some more muscle.

First off, let me say this: You’ll have a much better success rate if you pair your diet with a good exercise program, especially one that includes lifting weights. Doing so will help you maintain if not build muscle. And it’s this muscle that not only gives you the sleek look, but muscle boosts your metabolism so that you can burn the fat.

Elsewhere on this site I go into detail about what types of exercises you need to do to get lean. But for this article I want to focus on your diet.  That is, how do you eat to get lean?

Here’s how…

Eat Clean

Time to dump the junk food, the processed foods and the fast foods. If you want to get lean, you’re going to need to eat clean. And that means eating foods that are as close to nature as possible.  For example:

  • Choose brown rice over highly processed minute rice.
  • Choose fresh chicken breast over processed chicken patties.
  • Choose an orange over processed orange juice.
  • Choose fresh corn on the cob over canned corn.
  • Choose natural peanut butter over processed peanut butter.

The problem with processed foods is that they often have their nutrition processed right out of them. Worse yet, they often have ingredients or additives that aren’t healthy (like sugar or chemical additives).

Eat Multiple Small, Balanced Meals

The second thing you need to do is split up your total daily calorie intake into six smaller meals, spaced a few hours apart. Most meals should include:

  • A good source of carbohydrates, such as whole-grain bread, yams, steel-cut oats or fresh fruits and vegetables.
  • A good source of protein, such as tuna, egg whites, chicken breast or cottage cheese.
  • A good source of essential fatty acids, such as flax, almonds, peanuts or sunflower seeds.

Make Sure You Eat Enough

If your body thinks it’s starving, it’s going to cling to your fat while burning your muscle, which leaves you looking skinny fat with a very slow metabolism. Overall your body may be smaller, but you’ll have jiggling fat still hanging in unsightly places (like your thighs, arms and stomach).

If you need to lose fat, then the rule of thumb is to create a 500-calorie deficit through a combination of exercise and diet. However, if you’re lifting weights and doing high-intensity interval training, you may not even need to count calories – at least not at first. Good news, right?

Instead, focus on the previous tip of eating clean, wholesome sources of carbohydrates, proteins and fats. Because once you clean up and balance your diet, your body will be in a better position to shed the fat while maintaining (or even building) muscle, which will give you that sleek and sexy look.

In sum…

Your body desires to be lean. It really does. And if you eat in a way that supports its desire to be lean, it will reward you by maintaining your metabolism-boosting muscle while shedding the unsightly fat. Plus, you’ll feel a whole lot better once you start eating clean – try it for yourself and see!

{ 2 comments… read them below or add one }

Didie January 18, 2013 at 9:31 am

Can we follow your program if we are vegan ?
Thanks a lot,



Belinda January 18, 2013 at 9:47 am

Hi Didie, yes you can!

If you purchase I will send you my Vegetarian Get Lean Guide that you can use to modify the program. It’s not completely Vegan but will give you a lot of resources and guidance. As well, you can of course make your regular substitutions according to the recommended portion sizes. And you will have access to the private members forum to ask any questions!

If you decide to go ahead please submit a ticket here letting me know and I’ll get that to you straight away as free bonus!

Hope to see you on Get Lean :)


Click Here for the Get Lean Program <—–


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