6 SIMPLE TIPS TO KICK-START FAT LOSS

6 Simple Tips to Kick-Start Fat Loss

Many of us have overwhelming schedules juggling work, family, and that thing we forgot about called “life”. It understandably seems impossible to integrate a fitness and nutrition program into our hectic world. However, even as the weight of responsibilities seems to grow, the best way to cope is to lessen the load (and fat!) we hold in our bodies. If you can’t seem to fit a program into your busy schedule, I’ve come up with a few simple tips to get started. I’ll show you what has worked best for me and my clients. They always start with small changes which eventually turn into habits. The ultimate goal is to have them integrated into our everyday lives. You don’t have to cut out all of the foods you love, but you should look at reducing the foods that don’t benefit your body and health.
 Here are 6 of my top tips to help kick-start your fat loss program:

1) PLAN IN ADVANCE

Planning your meals for the week (or even a few days ahead) is essential to successfully meeting your weight loss goals. By itemizing healthy meals before you go grocery shopping, you’re more likely to stick to your plan. I’ve heard countless examples of clients coming home from work, too tired and hungry to prepare a meal. And they’ll usually order out, defeating the purpose of their program. That’s why planning in advance and making sure you always have food stocked is a great way to maintain your weight loss goals.

2) BRING YOUR LUNCH TO WORK

Ensure you pack your lunch! This allows you to control how many calories you consume and avoid buying fast-foods. One research study revealed that people who eat at restaurants regularly consume more than 400 more calories per day than those who prepare their own food.

3) DON’T NEGLECT YOUR SALAD OR FRUIT

To reduce the consumption of calories in your day, don’t forget the starters to your meal. Low-fat salads or a small dish of fruit contain plenty of fiber and water, reducing your appetite cravings. The American Dietetic Association reveals that eating salad or a bowl of healthy soup can reduce your meal’s calorie consumption by as much as 12%.

4) BREAKFAST – THE MOST IMPORTANT MEAL

Too often, people will skip breakfast altogether. However, our bodies become extremely insulin-sensitive from “fasting” while we’re asleep. Skipping out on breakfast lengthens that fast, which causes severe irregularities in our bodies. This can especially affect our moods and energy levels. Worse still, skipping breakfast almost always leads to over eating later on in the day. Having a good breakfast fuels your body so you start the day off happier and more vibrant.

5) CUT THE FAT

This can be tough for almost anyone. Butter, margarine, fatty meats, French fries, potato chips, pastry dishes, cake, candy, chocolate, burgers, and pastries – they all contain saturated and hydrogenated fats, the bad fats that raise your cholesterol levels and contribute to weight gain. Choosing leaner meats, fish, skinless poultry, and using less oil is a great starting point.

6) FOOD DIARY

Keeping a weekly food journal is a very powerful tool to help you see where and when things went wrong or where they went right. The food diary isn’t meant to be a negative tool and should be looked at as fun way to check your achievements. For example, if we usually go off track on Friday afternoons after work (i.e after work beer, eating that burger with colleagues, etc.), it’s very easy to

notice and make adjustments. I like to tell my clients: “CORRECT AND CONTINUE”. We have so many opportunities to make changes every day so there is no need to beat yourself up if you fall a bit off track. The food diary is meant to help you put things in perspective.
These six tips should provide you with a clear path to achieving your fitness goals. It is always the small things that you integrate into your lifestyle that will have the biggest outcome in your health and life.