Start day off by drinking 1-2 glasses of water, preferably with lemon. Being hydrated helps with fat loss. Plus it will make you feel more full.
Not all calories are equal. Focus on the quality of what you are eating, not just how many calories you are eating.
Eat more greens and less grains.
If eating grains opt for whole grains.
Stay away from overly processed foods.
Eat more fiber (25 grams for women and 38 for men).
Fat is not bad for you! Essential fats are necessary for your body! Focus on having unsaturated fats and stay away from saturated fats.
Fish oil. There are countless studies that show the benefits. These must be included for healthy and fat loss.
Coffee will help with fat loss. Try black coffee pre-workout. Skip the sugar.
Be sure to drink water! (Ladies aim for 11 cups and gentlemen for 16 cups. That is from fluid and non-fluid(food) sources combined).
Eat protein! Not only will protein make you feel more full, it will also help with muscle building. (1.4-2.0g per kilo body weight)
Drink a protein shake 30 minutes before a meal. It will help you eat less.
Drink green tea. Try drinking green tea after eating. It will help you metabolize your meal and stimulate fat loss.
If you do cardio, try interval training. This will help tap into your fat stores better than long sustained cardio.
At first, cut down on your carbs. Most of us eat more than we need, when trying to initially lose weight cut back. After you get lean you can work on adding some back into your diet.
Track your food. This can be done with a journal or a tracking apps such as MyFitnessPal. This will make you more aware of what you are eating.
Eat greek yogurt. Not only does it have probiotics that will help with gut health, it is also packed with protein(about 20 grams per 1/4c).
You cannot out train a poor diet. Take time to come up with a meal plan and cook food.
Plan to succeed or plan to fail. Pre plan your meals using a meal plan. Take one day a week and cook atleast one meal for the entire week. Always have healthy snacks on hand.
After creating a meal plan then make a shopping list. You will be less like to tray off in the grocery store.
Treat calories like you would a budget. You are allotted a certain amount but do not need to spend it all.
Be sure to get enough sleep (7-9 hours).
Before bed do not watch TV, use your phone, or other electronic device. The blue light emitted stimulates your brain and will not let you down regulate.
Avoid soda and juices, even fruit juices, they are packed with sugar. Water should be your drink of choice.
Diet drinks are not the answer. Artificial sweeteners tend to be sweeter than sugar and these drinks are loaded with them.
Artificial sweeteners can trick your body into thinking it is eating sugar and cause your sugar cravings to go up.
Alcohol will limit your body's ability to burn fat and will destroy energy levels.
Stay away from trans fats. They are sometimes disguised as hydrogenated oils under ingredients.
Eat eggs. They are packed with protein and nutrients including choline which is important for brain function.
Be as consistent as YOU can be with your workouts. Working out 3-4 times per week is not possible for everyone. If you can only workout 1-2x/week then do it. When your schedule opens up then you can add more days. The most important this is for you to be as consistent as YOU can be.
Aim to exercise at least 5 hours per week.
Weight train! Yes, even women. If you want to be leaner and “tone” you need to weight train. You can't look tone if you have no muscle.
An extra pound of muscle will increase your Basal Metabolic Rate (BMR). This is the amount of energy (calories) your body burns in one day for its normal processes, not including workouts. Again focus on weight training.
Focus on big muscle groups with your workouts. Do the big compound moves – Deadlifts, Squats, Pullups, Bench Press, Lunges, Rows. These will burn more calories. If you are overweight you don't need to focus on bicep curls.
Get a personal trainer to plan out your workouts. A good trainer will lay out a plan for your, teach you to exercise safely, and motivate you when you need it.
Get on a program. Use a trainer for a personalized one, research and come up with one, or join a gym with one integrated into its training. The importance of a structured program cannot be overlooked.
Trust the program. After getting on one. Trust it. Do not jump from one program to another.
Be patient. You did not gain weight overnight and should not expect to lose it that way. It will take time.
Long bouts of cardio should only be done if it is specific to what you want to accomplish (eg. Running a marathon) not if you wan to lost weight.
Move more. Work at a desk? Get a standing desk, go out for walks when you can, sit in a squat position. Try to move as much as possible.
Track your movement with a fitness tracker such as Jawbone or a FitBit. If you are not getting 10,000 steps work your way up to it.
Know your body fat percentage. It is the best way to know if you are making progress. Weight can go up but if it is lean muscle we are good! Use body fat calipers to get the easiest and most accurate reading.
Increase your knowledge.
Apply what you learn. Knowing is not enough, use it.
Do not wait for Monday. Right now is the best time to start.
Set specific goals. Say “I want to lose 15 pounds by May 1st.” Instead of “ This will keep you focused and give your pressure or deliver.
Make your goals public. Tell friends, family, and if you are bold post it over social media. This will have others hold you accountable.
Take a look at your decisions. Every choice will either bring you one step closer to your goal or further away from it.
Know your why. Your “Why” will drive you to make the right choices and do what you need ot do to succeed.
If you absolutely need to weigh yourself do so under the EXACT same circumstances EVERY time. The best time is in the morning BEFORE eating. At night, after a full day of work/eating you will weigh more and it can mess with you.
Take before pictures. We are our worst critics. But a picture will not lie. Take them every month. If you see no change then switch something up.
Find and associate yourself with like minded people. Surround yourself with those who have similar goals and see your progress increase exponentially!
Break down goals into smaller goals with closer due by dates. Want to lose 15 pounds by May? Set a goal of 1 pound every two weeks. Attack your goal one small step at a time.
Eat less starchy carbs such as potatoes, rice, pasta, and breads.
Carb cycle. It can get complicated but keep it simple. Eat more carbs on days you work out and eat less on days you do not.
There is no magic pill. Do not waste your money on fat loss supplements. Instead spend that money on whole foods. No pill will ever get you the body you want.
No such thing as spot reduction. Want lean abs? Well doing 100s of crunches will not get you there if your body fat is too high. Focus more on building muscle in your entire body than trying to burn fat on a specific area.
Variety is the spice of life. Do not stick to a static meal plan. Planning meals is great but make sure you rotate the foods in it. Not only will this help you not get bored but static meal plans can be deficient in nutrients. Rotate your foods to avoid this.
Eat fruits/vegetables that are in season.
Eating less is not the answer. Do not consistently under eat to lose weight. This can cause your body to waste muscle for fuel and you will look “skinny fat.”
Decrease stress. Cortisol will destroy attempts to burn fat. Be sure to take time for yourself and relax, meditate, or do things you enjoy to detach from stressors in your life.
Fad or extreme diets are not effective. Sure you can lose 10 pounds in a week but you will never keep it off. In fact, you may gain back more than what you lost.
Focus on making small changes that will gradually build into a new way of living.
Do not try to make your diet 100% perfect. It will never happen! Instead, make 75-80% clean and the rest is up to you! Food is meant to be enjoyed not meant to be a chore.
Vary your workouts. Find what you enjoy doing.
Eating out? No problem. Most places can accommodate for healthier choices. Get steamed veggies as your side, ask for no butter, or get your dressing on the side.
Ask for a a To-Go box and take half your meal home.
Find what is around you. Looking for something healthy to do? Get to know your area, use the internet or use apps such as FitTag to find healthy spots around you.
Keep healthy snacks on you.
Don't go out hungry. Are you going to a party? Have a healthy and snack before so you will not eat as much.
Choose lean meats such as turkey, chicken, beef brisket, round top roast, or steak.
Eat fish 1-2x/week. It is a lean source of protein and has healthy fish oils. Try to get wild caught fish.
Avoid High-Fructose Corn Syrup. (HFCS)
Add color to your plate. Eat a variety of fruits and vegetables.
Use less salt when cooking. Too much sodium can make you feel bloated and sluggish.
Avoid high carb meals. Eating a lot of carbs in one sitting can kill your energy levels increase fat storage.
Spice up your life. Adding hot spices can rev up your metabolism. Just be careful not to make it too hot!
Soup is delicious and will help you eat less calories. Aim for low calorie vegetable soups. A lot are easy to make (LINK)
Eat slowly and enjoy your food. It takes 20 minutes for your brain to realize it is satisfied. Eat too fast and risk overeating.
Drink water instead of eating. Sometimes our body cannot distinguish between hunger and thirst. We get a lot of hydration through food. So before you grab a snack, drink some water instead.
Don't beat yourself up if you fall off. It will happen forgive yourself and move on.
Start the day of eating off wrong? Don't let the rest of the day go. Instead of counting the day as shot, clean up what you can. Do not wait till tomorrow.
Eat nuts. They are packed with protein and fiber.
Your results will be 80% diet 20% workout. Keep that in mind
Do not go hungry to the grocery store.
Use smaller plates. You will tend to eat less.
Identify triggers. We all have emotional triggers that cause us to see comfort foods. Get to know yours and be ready.
Use vegetable dips such as hummus instead of dressings for your salads.
Instead of sugar try adding cinnamon. Not only will it help keep insulin in check but it will make something sweeter and not add calories. Add it to coffee, yogurt, or shakes.
Avoid eating in front of the TV. You tend to eat more if you do.
Chew gum. It can help suppress your appetite.
Buy frozen veggies. They can be cooked easily and quickly.
Edamame is a great cheap snack that is loaded with protein.
Have an apple before a meal. The fiber will help fill you up so you will eat less.
Only use the microwave to reheat. Stay away from foods you cook in a microwave.
How you sleep, what you eat, or how hydrated you are will affect your workout. Give these special attention on days you will be exercising.
Instead of pasta try Spaghetti Squash. It is easy to make and will save you tons of calories.
Climb up the stairs but go down in an elevator.
Try and keep good posture. Not only will it strengthen your core but you will burn more calories.
Having some cravings? Take a nap. Not only will you feel rested but it will keep you away from junk food.
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