If your goal is to fat loss, what you need to do is really very simple. You need to exercise and eat less. That’s it. If you consistently burn more calories than you take in, over time you will lose fat. However, there are some specific things you can do in regards to exercising and eating less that will greatly increase your success.
Eat a balanced diet-
The first thing to do is to get rid of the junk. Stop eating the donuts for breakfast and having that bag of chips with your lunch. Avoid white flour and sugar. They increase your insulin which prevents you from burning fat. Nothing fancy here. If this is all you changed with your diet it would make a big difference. Make sure you get plenty of fruits and vegetables.
Don’t starve yourself-
If your body does not get enough calories it goes into survival mode and actually conserves fat.
Eat smaller servings more often-
This is very important for keeping your metabolism up. The worst thing you can do is not eat anything all day and then stuff yourself because you are so hungry. You should try and eat every 3 hours or so, about 5 or 6 small meals per day.
Keep a journal-
Write down what you eat every day. If you really want to get into it you can look up the nutritional content of what you are eating. This way you know how many calories you are consuming each day and how much of it is coming from protein, carbohydrates, and fat. This is not necessary, however. Just writing down what you are eating will help you make good decisions. You aren’t going to want to write down that cheesecake you had before bed.
Choose activities that you enjoy-
Exercising does not have to be just hard work. By picking activities that you enjoy you will be less likely to get burned out and quit.
Gradually increase your activity level-
If the most activity you get is clicking the remote then start with a 15-minute walk. Make your body do a little more than it is used to. Gradually increase it until you are walking for 30-45 minutes. Then jog a portion. Before you know it you will be able to jog for the entire time.
Do some weight training-
This may be the best thing you can do to increase your fat loss. Studies have shown weight lifting to increase metabolism for hours after a workout. This means you will be burning more calories even while you sleep.
Don’t be obsessed with the scales-
This is especially important if you are incorporating weight lifting into your workouts. Remember, muscle weighs more than fat. You may, over time, add 5 pounds of muscle. This is not a lot and you may not even be able to tell. If you lost 5 pounds of fat in the same time period you might get very discouraged when you get on the scale and see that you haven’t lost any weight. In reality, though, you have had great success and the increased muscle will make continued fat loss easier.
Fat loss does not happen overnight and it does not happen if you are inconsistent. Make a commitment for the long term and stick with it. You WILL see results.
Keep Your Goal Firmly In Mind –
Losing weight is a path to your goal. Remind yourself daily what your goal is. Post it on your mirror, on your fridge door, or some other place where you will be constantly reminded.
Don’t Give Up –
Fat loss and getting fit are not easy. You will have ups and downs but the main thing is to NOT quit!
Change Your Routine – Always running on a treadmill can suck away your motivation. The cool, fresh air on a hiking trail can feel invigorating and inspiring.
For example, use smaller-size bags when preparing your snacks. That way, you won’t be tempted to eat that family-size bag of chips or Doritos.
Commit Financially –
It’s tough to miss workouts when you have paid to have a personal trainer whip you into shape. When you’re expected to be there, it’s hard to skip a session, especially if you’ve made a financial commitment.
Stay Positive –
On days that you miss a workout or eat too much, don’t give in to a negative attitude for fat loss.
Make It A Lifestyle –
A ‘diet’ means it’s something you can quit at some point when you have reached your goal. Instead, make it part of your daily living routine for the rest of your life. If you want to fat loss.