16 FAST Fat Loss Tips for Results…

Remember there are under 3 months to Christmas, the Turkey’s are getting fatter. Make sure you aren’t confused with a seasonal bird by putting some of these tips in to play to get the results you want…

Tip 1: Drink Herbal Tea

Herbal teas are calorifically low and can suffice to satisfy cravings for sweet foods. Try drinking herbal teas such as green tea blends.

Tip 2: Don’t Drink Alcohol

Alcohol contains empty calories which the body cannot use and will ultimately inhibit fat burning and enhance fat storage, want to lose fat- stop drinking alcohol.

Tip 3: Motivate Yourself

Try to find an incentive for getting in shape and burning fat. Write down your goal and put it in a location you see everyday such as on the refrigerator in the car or on your desk.

Tip 4: Don’t Starve Yourself

Starving only promotes a bigger “rebound” effect  in weight gain especially if you rebound back in to eating larger portions. If you eat small meals every few hours it keeps your metabolism elevated and stops your metabolism from slowing down. However, you organise your daily nutrition, be it three meals a day or six smaller meals, then be consistant with your eating so you can see if your approach is working. Fasting is a strategy being promoted for fast fat loss- while metabolic slow down does not occur for a couple of days this an advanced diet strategy and is usually not necessary to get great results.

Tip 5: Drink Water Before Meals

Not only will this aid digestion but if you have a glass of water 20 minutes before eating it can partially fill the stomach giving you a full feeling so you won’t binge or overeat. Better hydration also means that the body will run more efficently- in turn enhancing energy utilization and fat burning potential.

Tip 6: Be Consistent

Consistency in your diet and training leads to results over a period of time. The approach can be fast or slow but the trick is that over a given period of time consistency is the key to effectiveness of your approach.

Tip 7: Don’t Rely On The Scales

Scale weight is not always reflective of fat loss- it will also show water loss as well as muscle gain. Therefore, individuals may see varied results if they are undertaking a specific diet or are undertaking a new exercise programme. Low carb dieters will easily see 3-4kg in initial weight loss (about 8 pounds) this is not fat loss, this is water and it will be regained as you resume  normal eating patterns.

Tip 8:  Focus

What is your focus and is it realistic? Be real with your goals, write them down and ask the question- Are your actions helping you achieve what you want to? If they are not then rethink your programme and sharpen your focus.

Tip 9:  Weight Training

This will increase your metabolism and improve your fat burning potential at rest for the next 24-48 hours. Increasing your strength levels will mean that you can work harder and at a higher intensity to get greater results.

Tip 10:  Special Fat Loss Supplements

Most don’t work and are supported by poor science and slick marketing. A sensible diet and exercise programme will out do any results caused by a supplement. Supplements or the one’s that work I term as “results accelerators” they are only a small piece of the puzzle though.

Tip 11: Eat Fat to Lose Fat

Good fats or Omega 3 is known to reduce cholesterol, plays a part in fat burning and improve immune system functioning. Simply, if you are not taking an Omega 3 supplement then it could really help your health!

Tip 12: Just Because You Exercise It Doesn’t Mean You Can Eat What You Want.

You cannot out exercise a bad diet- period.

Tip 13:  Low Fat Health Foods Often Contain a Lot of Sugar

Many “health foods” are actually cleverly disguised junk foods that can often contain processed sugars and additives which can affect hormonal balance- always check the food labels to be sure.

Tip 14:  Abdominal Training Does Not Burn Body Fat

There are more effective weighs of losing belly fat and developing toned abdominals. Train your whole body and you will burn fat from the abs as well as developing the musculature in that area.

Tip 15: Build a Diet You Enjoy Otherwise You’re not going to stick with it

Don’t focus on one food, don’t deprive yourself of all treats. Remember it is all about self control limit your intake of treat foods especially if you consider them as “undesirable” when related to your goals.

Tip 16: Get 7-8 Hours of Sleep

Getting a full night’s sleep not only helps you be fit and active but it also improves the ability of your body to deal with carbohydrates, losing sleep can lead to cravings and binge eating.

Published by ianmellis

Ian Mellis MSc. CSCS is the co-founder of Results FAST (www.resultsfast.com)based in Ware, Hertfordshire. Specialising in athletic development, physique improvement and injury rehabilitation he provides personal training, strength and conditioning and nutrition coaching for motivated exercisers and those looking to make a long term change to their health, fitness and performance.

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