No matter who you are there comes a time in life, some of us sooner than later, where we need to lose some weight. There are those lucky dogs that claim they can eat anything and not gain an ounce, but just wait their time will come. Others just look at food and feel their butt getting bigger. What is that?
If you have found yourself at the place where losing weight is on your mind more than staying healthy, let's talk. Obsessing about weight loss makes all those forbidden foods seem that much better. TV commercials advertising that new ginormous hamburger are calling your name. When driving down the street you never realized how many fast food places were in a five mile radius.
Fat loss doesn't have to be painful. Here are some simple tips to help you see just how easy it can be.
1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals. That said, don't worry too much about counting the calories in those meals. Just make sure you're not hungry and think if you are hungry it's time to grab that piece of fruit or other healthy snack.
2. Drink more water - regular water intake helps to flush away waste products. If plain old water doesn't do it for you, try lime carbonated water. Waters taste different, find one you like. Make a pitcher and add slices of cucumber and apples.
3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying. Try and look at cleaning up around the house as exercise. Do you know that vacuuming 15-20 minutes can burn almost 100-200 calories. Think protein bar = zero calories. Jello with cool whip, free.
4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well. And the truth is when you eat more fiber you go to the bathroom more and when you go to the bathroom more your stomach feels flatter and everyone wins.
7. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits. This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating. If cheating on your diet backfires on you and it's too hard to start eating healthy again, cheat on your diet by rewarding yourself with a new pair of shoes, a mani-pedi, or popcorn and a movie.
8. Here's an extra tip just because... do not miss out on any event, exercise program, a swim in the pool because you have not met your weight loss goal. No one but you cares if you're lost a few pounds. What people really care about is spending time with you and when they are with you everyone is having a good time.
9. Wait one more. If someone gives you a compliment, accept it graciously. Don't argue with them, don't tell them thanks but... say thank you. Once it becomes habit it makes giving and receiving compliments better for everyone around.
10. For those of you who are thin but unhealthy, all these tips work for you also. Some of us can be thin but only because we're starving ourselves. That backfires also.
Exercise is good for your HEART
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