5 tips for fast fat loss

April 10, 2009 at 2:52 am Leave a comment

flat-loss-girlFast fat loss tip number one: Calorie Intake


Be sure that your calorie intake reduction is not too extreme. This is the old “less is more” idea. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to stick at it for a few days, but you will feel deprived, cave in and when you do, chances are you’ll eat a vast quantity of food in response to starving for so long. This is where low GI eating comes into its own – it means you won’t be starving yourself and you keep your metabolism kicking along. You can really eat well with low GI foods.If your caloric intake is too low to begin with, then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go – starvation, which will ultimately turn off his metabolism and stall his fat loss progress.

Fast fat loss tip number two: Gradual Progression

Keep in mind your current “nutrition level.” Make the changes slowly to ensure success. If you begin with a meal plan that is too extreme then you will not be able to follow it. One of the best fat loss tips I read about was for a client who was eating two double cheese burgers a day to start eating one double cheese burger! Why wasn’t a steamed chicken breast recommended instead since that is the superior choice? It would be too much of a change. He wouldn’t be able to stick with it and would eventually fail. Don’t set youself up for failure. Make a gradual transition to low GI foods by substituting one food at a time until you have transformed your eating habits to something you can maintain for life.

Fast fat loss tip number three: Celebrate With a Victory Meal

It is good to incorporate a “victory meal” to reflect your accomplishment and progress. If you have gone well for a few weeks and are dropping consistently then kick back and have a beer or do something that is “rewarding”. You won’t sabotage weeks of good eating with one “victory meal” as long as you don’t adopt a mindset that this celebration represents an ending. The key is to use this as a reward, refocus and prepare for another 4-8 weeks of hard training and good food choices. It makes it easier to stick with healthy food choices when you know that a reward is coming up.

Fast fat loss tip number four: Exercise Smart

Take care when selecting your exercise program. Too much cardio can actually hinder your results. Three weight training sessions a week and some high intensity cardio should get you seeing results. If you are having to do hours a day in order to just lose a kilo, something is off with either your diet (most likely) or your exercuse program. Also, don’t do the same old exercises, or you will get the same old results! Your body becomes accustomed to whatever you do. Shock it by doing something different – a different activity, different intensity, different exercise pattern, different frequency. Work smarter, not harder.

Fast fat loss tip number five: Clear The Clutter

Before starting any diet program, you should rid the house of any foods that could be problematic. When at home, if you don’t have it you can’t eat it. Consider your home a “haven”. You control what is coming in and out. You may occasionaly have slip ups outside of your home where you do not always have the choices you would prefer, but sabotaging your fat loss success in your own home is not smart. By clearing out the problem foods before you start, you overcome a huge obstacle already. Replace these ‘bad’ foods with ones that are much healthier and will still taste good, so when you do get hungry, you have only good choices available, rather than the old foods which caused your fat gain in the first place. The rest of the family will not only survive but thrive without the junk foods as well.

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