20 effective fat-loss tips from 'Slow Burn' author Fred Hahn (Part 1)

September 15, 2:18 PMLow-Carb Lifestyle ExaminerJimmy Moore

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Fred Hahn offers 20 effective fat-loss tips

Today I have a very special surprise from my friend and fitness author Fred Hahn. As part of his Slow Burn Fitness Revolution program–a special combination of an insulin-controlled diet and strength training exercise–he has graciously provided me a list of 20 of his most effective fat loss tips to impart to the wonderful readers of the Low-Carb Examiner. Fred's program has been proven to be highly efficient at helping its participants begin burning fat, gaining strength, improving their health, and becoming more energetic and youthful than they have ever been in their entire lives.  To complement what you are already doing as part of your healthy low-carb lifestyle, Fred recommends the following tips to boost your fat loss results. ENJOY!

1. DRINK A GALLON OF REFRIGERATED WATER A DAY

A gallon of cold water will burn around 150 calories of energy to heat the cold water to body temperature for voiding! (And it’s good for your skin and hair too!)

Note from Jimmy: I would only caution you to watch your body temperature if you decide to do this tip because I used to drink my water cold until a doctor told me I was freezing my insides. I was drinking upwards of 1-2 gallons a day and it was ALWAYS cold. Even now, when I drink large amounts of TAP water, my hands get as cold as ice.

2. BEFORE YOU CHEAT, DRINK WATER AND BRUSH YOUR TEETH

If you get hungry and feel you’re going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: “There is no food that tastes as good as being lean and strong feels!”

Note from Jimmy: This REALLY works and you’ll be surprised how well it does, too. If you aren’t in a position to brush your teeth when the craving comes on, then pop a sugar-free mint or piece of mint-flavored sugar-free gum. In those very rare occasions when you don’t have access to those things (always keep them handy!), eat something high-fat to ward off the sugar/carb cravings. Works every time!

3. TAKE A CASUAL STROLL 30 MINUTES AFTER DINNER

A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps from from snacking after dinner.

Note from Jimmy: If you make this stroll a regular part of your dinnertime routine, then it will also keep you from stuffing yourself too full because you’ll be too uncomfortable even for a casual stroll around the block. What a perfect opportunity to get in some quality time with your family in the process, too.

4. AVOID SUGAR/STARCHY CARBS BEFORE BEDTIME

Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.

Note from Jimmy: Better yet, why not avoid sugar and starches ALL THE TIME? Sounds like a plan to me! 

5. GET A SOLID EIGHT HOURS OF SLEEP A NIGHT

Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!

Note from Jimmy: And just laying in bed doesn’t count as sleep. I know there are some nights it can take me 2-3 hours to get to sleep because I’m thinking about things in my life, worrying about upcoming events, or just so exhausted and tired that sleep evades me. Try to leave all that stuff outside your bedroom and use every moment for tremendous restful sleep. A good workout a few hours before bedtime can help!  Listen to this podcast interview I conducted with Pete Bils from Select Comfort for more tips on getting a good night's sleep.

6. DRESS AND SLEEP AS COOL AS YOU CAN

Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.

Note from Jimmy: I showed this tip to my wife Christine as a reason for running the fan at night in our bedroom. But when she started shivering and her teeth were chattering, I had to stop. Instead of wallowing in the blankets now, I try to sleep with as little cover as possible to stay cool. Working out, though, is another matter. I still sweat quite profusely during exercise, especially when working with my trainer or spin class. Every time I feel the sweat dripping down my face, I tell my trainer or class instructor I’m overheating (as per what Fred said in this tip). My complaints are usually ignored as I’m instructed to continue the workout. Isn’t it ironic that you can burn more fat staying cool rather than dripping soaking wet with sweat?

7. EAT SLOWLY AND STOP WHEN HUNGER CEASES

Eat slowly and stop when you are no longer hungry before you feel full.

Note from Jimmy: This is an important tip because most of us eat all the way until we are full. But try going through a day where your purpose in eating is to simply take away your hunger. For some people, this could be as little as just a few bites. Savor each bite and you’ll probably feel more satisfied than if you “hork” it all down in just a few minutes. You may end up eating every 2-3 hours as the hunger bug returns, but that’s okay, too. Let your body tell you when to eat, not the time on the clock.

8. DON'T EAT OUT AT RESTAURANTS

Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You’ll save lots of money too!)

Note from Jimmy: Boy, is Fred ever right about this one! When you go out to a restaurant to eat, you can never really know what they’re putting in the food. From IHOP putting pancake batter in their omelets to hidden sugars injected into the steaks at Applebee’s, you’re just better off making the food yourself at home. It’ll save you a lot of heartache on the scale later on if you just make all of your own food.

9. POST MEANINGFUL REMINDERS AND INSPIRATIONAL SAYINGS

Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as “Take your lunch!” “Drink your water!” and “I will succeed!” Anything that will remind you of what to do and why you are doing it is a very potent motivational tool.

Note from Jimmy: Most of us who have allowed our weight to get out of control have issues with self-esteem and feeling worthy. So writing things like “You are AWESOME!” “I’m so proud of what you are accomplishing!” and “NEVER GIVE UP!!!” are an essential part of keeping yourself uplifted and inspired in your daily struggle to lose the weight and get healthy. Don’t underestimate the power of such a simple act because it can reap BIG DIVIDENDS for you with constant positive reinforcement on a daily basis.

10. NEVER SKIP A MAJOR MEAL

Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body need to feel “satisfied” and requires adequate nutrition to shed body fat and build muscle.

Note from Jimmy: There was a 10-year study published in the September 2005 issue of the Journal of the American Dietetic Association that concluded eating breakfast leads to lower body mass index compared to those who skip breakfast. And it’s true! You need to fuel up for your day with a hearty high-fat, moderate protein meal to give your body the energy it needs to get through the day. That’s why I like to begin my day with some delicious eggs cooked in butter along with a side of bacon or sausage. Mmm mmm–a nutritious way to start your day!

Want more fat-loss tips from Fred Hahn?  CLICK HERE for 10 more exclusively for readers of The Low-Carb Examiner.