Don’t Try To Change everything at once – Focus on making small. moderate changes in your lifestyle each week. Click here to learn more about lifestyle coaching & weight management programs. Each time you make a positive choice it will add up and bring you closer to your goals. If you eat just 100 less calories per day you can lose 10 pounds in a year!! 100 calories is equal to 1/2 cup less of pasta, 1 less tablespoon of butter, or 1/2 cup less of ice cream.
Just say “NO” to excuses – The difference between fit and unfit people is their habits. There are the same amount of hours and stress in each week for every one of us – those who fit exercise and healthy eating into their lifestyles don’t have more time or less stress, they just have healthier habits. The next time that you are unable to follow through on one of your weight management goals – Identify the challenge and prepare a plan for the next time. Don’t dwell on it or make excuses for why you can’t do it. Be prepared.
Close Your eyes and visualize – to keep you going even when you don’t feel like it or when the going gets rough. You know the drill, the schedule is hectic, the french fries or candy is calling your name and it’s just easier to slip back into your old unhealthy habits. Take a moment and visualize the slimmer, healthy more energetic person that you want to be. Remember the reason why you started your fitness or nutrition program in the first place!! Create a clear mental picture and use it next time you feel like you are losing site of your fitness goals.
Don’t let weight loss dominate your life – Recognize and design a plan for your trigger times – those times that you eat from habit not hunger. Be it stress, anger boredom, or family events create a plan for those times that you have a challenge following your food plan. Also, planning in advance what you will eat for the day will allow you to fit snacks and treats into you day without having exceeding you daily caloric allotment. Having both a food plan and a “food trigger” plan will allow you to focus on other things throughout the day aside from food.
How to Burn Body Fat: 14 Practical Tips for Quick and Sustainable Results
Don’t starve yourself! It’s the worst thing you can do to your body. By starving yourself, you end up losing water weight and muscle, not fat you destroy your fat burning power.
Avoid alcohol. It’s like drinking liquid fat! Alcohol almost totally inhibits your body’s ability to burn fat. Plus, it causes you to make poor food choices.
Incorporate resistance training exercises into your routine. By increasing your muscle to fat ratio, you will burn many more calories all day, every day. Did you know that muscle is the only tissue in the human body capable of burning fat? Adding in a few exercises only three times a week will help you reach your fitness goals.
Get enough rest. Your body needs time to recover from daily stress and your workouts. If you are exhausted your body simply can’t perform well.
Drink plenty of water. Being hydrated plays a critical role in your body’s ability to burn fat and achieve total fitness. By the time you’re thirsty you’re already dehydrated; so keep a water bottle by your side during the day.
Before eating in the morning, perform your cardiovascular exercise. Fat is more readily used for energy during aerobic activities when your blood sugar levels are low.
Eat six small meals a day. Your body slows down your metabolism when you don’t eat. Eating frequently keeps you in fat-burning mode.
Eliminate simple sugars. Carbohydrates aren’t the main culprits in weight gain. It’s the carbs from simple sugars such as candy bars and fruit juices that really lead to trouble. The higher your blood sugar the more slowly you burn fat.
Eat more fiber. Like water, fiber can fill you up. It helps your body maintains stable stable blood sugar levels. Good sources of fiber include brown rice, whole grains and beans.
Don’t drink your calories. It’s pretty darn easy to drink a few hundred calories in seconds. Forget alcohol, juices and other sugary drinks only fill you up with simple sugar derived calories. You’ll be full of extra calories but still hungry.
Eat protein at every meal. It builds muscle and muscle burns fat. Plus, protein is another important tool your body needs to help stabilize blood sugar levels.
Plan your meals in advance. In today’s hectic world it’s easy to be tempted by ready made, calorie packed treats. If you’re prepared, you can make better food choices. Eating six small meals will help burn fat and fight cravings. Planning when, where and what you are going to eat is critical.
Visualize your success. Take 15 minutes out of your busy day to sit quietly and envision yourself as the fit person you dream of becoming.
Make a commitment and stick to it. Set your standards high and don’t let outside influences interfere with your dreams. You can achieve total fitness and fat loss if you’re willing to commit!
