Fat Loss Tips For the Summer
The hardest aspect of any fat loss program is for people to be honest with themselves and realize they have to change things drastically if they want to improve. A cosmetic change in diet and/or workout plan is hardly going to make any difference, yet many people do these and blame either the program or the diet or even both. Here are a number of fat loss tips for both beginners & advanced:
1. Increase the quantity of fruits and vegetables you eat
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fibre-rich fruits and vegetables - organic if possible. It is essential to avoid any type of processed food, particularly carbohydrates.
2. Introduce or increase the amount of dried nuts in your diet
If you are not already doing so, a variety of lean protein sources is an important part of everyone’s diet. Try to eat 1oz of almonds or walnuts per day (1/2 oz in the morning, and the other half in the afternoon). Most nuts are fried in oils (possible source of trans fats), so stick to natural or dry-roasted nuts with less added salt. Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.
3. Avoid liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. Try to limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jack and Coke" is over 200 calories (100 calories from booze and 100 calories from mix).
4. Avoid fast food.
It is preferable to avoid fast food restaurants. Even if you choose what you
think is healthy, remember this: fast food restaurants are all about profit and in order to increase their income while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. It is possible, but a remote possibility at that because the claims are based on politically-correct opinion. If it's fast food, it's poor food.
Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating. The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth and as the old saying goes - no pain, no gain! There are no short cuts.
Believe it or not, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and make you want to have an afternoon nap at the least opportunity.
Make a commitment to include one small improvement to your nutrition everyday for the rest of your life.
5. Be consistent with your workouts.
It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently. Excuses and procrastination will simply unravel all the hard efforts you have made in taking care of your diet, which is the primary goal.
6. Take regular walks
Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides. Moreover, any movement is better than sitting around watching the TV and snacking.
To recap, review your weight loss target or goal. Critically review your eating and drinking habits and nutrition plan. Follow through a healthy workout plan starting with simple things like walking and whenever possible use cars less. Good luck!
The hardest aspect of any fat loss program is for people to be honest with themselves and realize they have to change things drastically if they want to improve. A cosmetic change in diet and/or workout plan is hardly going to make any difference, yet many people do these and blame either the program or the diet or even both. Here are a number of fat loss tips for both beginners & advanced:
1. Increase the quantity of fruits and vegetables you eat
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fibre-rich fruits and vegetables - organic if possible. It is essential to avoid any type of processed food, particularly carbohydrates.
2. Introduce or increase the amount of dried nuts in your diet
If you are not already doing so, a variety of lean protein sources is an important part of everyone’s diet. Try to eat 1oz of almonds or walnuts per day (1/2 oz in the morning, and the other half in the afternoon). Most nuts are fried in oils (possible source of trans fats), so stick to natural or dry-roasted nuts with less added salt. Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.
3. Avoid liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. Try to limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jack and Coke" is over 200 calories (100 calories from booze and 100 calories from mix).
4. Avoid fast food.
It is preferable to avoid fast food restaurants. Even if you choose what you
think is healthy, remember this: fast food restaurants are all about profit and in order to increase their income while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. It is possible, but a remote possibility at that because the claims are based on politically-correct opinion. If it's fast food, it's poor food.
Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating. The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth and as the old saying goes - no pain, no gain! There are no short cuts.
Believe it or not, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and make you want to have an afternoon nap at the least opportunity.
Make a commitment to include one small improvement to your nutrition everyday for the rest of your life.
5. Be consistent with your workouts.
It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently. Excuses and procrastination will simply unravel all the hard efforts you have made in taking care of your diet, which is the primary goal.
6. Take regular walks
Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides. Moreover, any movement is better than sitting around watching the TV and snacking.
To recap, review your weight loss target or goal. Critically review your eating and drinking habits and nutrition plan. Follow through a healthy workout plan starting with simple things like walking and whenever possible use cars less. Good luck!
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