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10 Tips For Fat Loss - Lose Weight & Stay
Lean For Summer
#1. Shop the outer perimeter of the grocery store.
Grocery stores are specifically setup to make you purchase more
than you really need. This is the main reason why the core foods
like milk and eggs are located way in the back of the store. They
want you to walk through the middle aisles of the store, which is
exactly where they pack all the processed high fat and sugary foods.
 Make
a conscious decision to shop on the outer perimeter of the store.
The outer area includes all of the freshest and healthiest foods
you want to include in your nutritional plan. Things like fresh
fruits, veggies and lean protein sources can be found on the outer
perimeter. If you make these foods the foundation of your eating
plan, the results will be spectacular!
#2. Choose "better" bad foods.
Everyone cheats from time to time, but it's the food decisions that
the successful people make which separates them from the rest. If
you decide to have a little treat, try to focus on "better"
bad foods, which contain less calories, fat or sugar than the regular
ones. Great examples would be choosing non-fat frozen yogurt over
regular ice cream. If you're at the movie theater, hold all of the
butter on the popcorn. If you're at home watching movies, choose
hot air popped popcorn over microwaved. By replacing these regular
foods with lower calorie ones, you will turn a disaster into a success!
#3. Forget the word DIET!
The word "diet" usually conjures up thoughts of restriction,
unhappiness and worst of all, being a temporary solution to a life
long issue. Try and focus on the word "lifestyle change".
Make smart changes in your eating habits and stick with them. This
will be the key to permanent success!
#4. Eat several, small and nutritious meals throughout the day.
You will gain several benefits from eating several small meals throughout
the day. Your body's metabolism will be revved up throughout the
day. You will also have something in your stomach every few hours
and be grazing all day long. This is important because you will
not feel deprived like someone who eats 1 meal in the morning and
then waits until dinner time to eat again, which usually tends to
create a mini-binge since the person is extremely hungry. Try to
eat a small and nutritious meal every 3 hours and you will reap
the rewards!
#5. Find a buddy.
For many people, eating less and exercising more is easier if they
don't go it alone. In some early weight-loss studies, they put people
at a worksite on different teams to compete against one another.
It works because the people on the team support each other and the
competition is fun. It makes sense that healthy living loves company.
Would you rather be watching your weight in a crowd that's munching
on baby carrots or pigging out on pizza? And even the most airtight
excuse for avoiding exercise can evaporate when someone asks you
to go for a walk or run.
#6. Focus on creating a small calorie reduction every day.
Do not lower your overall daily calories more than 500. When you
cut your calories more than 500 a day, your body may tend to go
into a slight "Starvation" mode where it may lower your
metabolism and not want to let go of your fat stores. The best advice
is to only create a 250 calorie deficit though calorie restriction
and create another 250 calorie deficit though exercise. This is
great because you keep fueling your body with nutritious food and
you really rev up your metabolism with exercise. This is a great
combination and works the best for people!
#7. Make sure to eat a quality protein source at every meal.
Protein is the building block of muscle and is extremely important
in your overall nutritional plan. Try eating at least 1 gram per
pound of bodyweight. Spread the protein throughout your several
small meals everyday and focus a minimum of 20 grams of protein
per meal. If you don't feel like eating a regular meal, try adding
a protein shake. Whey powder is a great source for quality protein
and usually comes in several different flavors like chocolate and
strawberry which tends to cure a sweet tooth also!
#8. Drink a large amount of water everyday.
Your body is made up of a large percentage of water. Drink at least
eight 8 ounce glasses of water per day. Water will flush out your
system and fill your stomach which makes you feel full. Make sure
to drink water before, during and after your workouts also.
#9. Move your body.
This doesn't necessarily mean tennis or bicycling. Gardening, raking
leaves, mowing the lawn, and washing windows also count. Overweight
people are more amenable to increasing lifestyle activities—like
using the stairs or parking farther away from the mall—than
going to the gym. People who boost their lifestyle activity are
just as successful at keeping the weight off as people who participate
in formal exercise programs. In fact, overweight children lose more
weight when told to limit sedentary activities than when told to
exercise (or to do both). Getting kids to turn off the TV or spend
less time at the computer works better than urging them to increase
their aerobic activity.
#10. Clear out all of the junk foods.
One of the biggest factors in successful weight loss is dealing
with temptation. Just like someone with a alcohol disease, you do
not want to keep the "drug of choice" directly in your
house which provides extremely easy access to it. Go through your
pantry, fridge, cabinets and cupboards to rid your home of all empty
calorie and unhealthy foods. This is such an important step in creating
good habits and succeeding with your diet plan.
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