Wednesday, February 6, 2013

6 Great Tips for Fat Loss


Exercise alone will not lead to fat loss.  Exercise must be accompanied by sound nutrition.  The success of any fat loss program is dependent not on the number of workouts you get per week, but the quality of food you eat.  Support your fat loss efforts by incorporation the follow 6 Great Tips for Fat Loss.

1. Eat every 2-3 waking hours

It is important to focus on fueling the body for the results you want.  In the case of fat loss you will be looking to fuel the body every 2-3 waking hours.  Use hunger as your guide. If your start the day off with a healthy breakfast you will find with in 2-3 hours you will be hungry again.  This pattern will repeat through out the day as long as you are eating healthy foods.  If you find yourself feeling hungry sooner then increase the protein intake for each meal.  Don’t confuse hunger with boredom.  Often people with nothing to do will hunt through the kitchen in search of something to eat.  Don’t fall into this trap. Two tips to prevent you from falling into the trap: 1. find something to do, 2. drink water.

2. Don’t count calories

Counting calories isn’t fun.  I do recommend food journaling as a means of keeping you accountable and knowledgeable about what you are eating, but it is not necessary to count the calories.  The key is to adjust your mindset when it comes to portion sizes.  Use visualization to help you determine portion sizes.
 

3. Don’t drink you calories

Don’t forget to account for the calories in drinks.  Juices, coffees, teas and alcohol contain additional calories.  If your goal is to lose fat; you need to be accountable for these hidden calories.  The extra calories consumed in most beverages come from sweeteners.  Sweeteners will impede the body’s ability to burn fat.

4. Start the day with breakfast

Eating a healthy breakfast to start the day will start the day off on the right track.  It gets the fat burning engine running.  Skipping breakfast to save calories is a flawed strategy.  People who skip breakfast, in an effort to save calories, are more likely to be famished by lunch time. Therefore, consuming more calories at lunch than they would have if they eaten breakfast.

5. Cheat once a week

Eating healthy is good for our bodies, but sometimes we need a mental break.  It is okay to give into a craving from time to time.  Give yourself permission to cheat on one meal per week.  This concept allows you to post pone bad eating choices through out the week.  So go ahead and choose one meal to indulge in your favorite foods.

6. Focus on single ingredient foods

Look at it this way: avoid processed foods. Nature has served man well for thousands of years.  There is no need to venture far from the life giving foods that are naturally provided for us.  Processed foods do more harm that good.  Make a concerted effort to avoid them whenever possible.

Here are two examples of processed foods (comment below if you know what they are):

Item 1: Whole grain oats, modified corn starch, sugar, salt, tripotassium phosphate, wheat starch, vitamin E (mixed tocopherols) added to preserve freshness.

Item 2: mechanically separated turkey, turkey, water, sugar, salt, potassium lactate, natural smoke flavor (canola oil, natural smoke, natural flavoring), sodium diacetate, sodium phosphate, natural flavoring, sodium erythorbate, sodium nitrite.

Integrate these six tips into your fat loss regimen and you will be well on your way to a leaner sexier you.

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