If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fatloss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Healthy organic food, tape measure and smart phone on wooden table, copy space in the middle

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Have a High Protein/Fat Breakfast

Possibly the most fundamental eating tip of all time, if you choose to eat breakfast, a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut. Consider practicing intermittent fasting; this has a ton of health benefits including fat loss.

Fat Loss Tip #3: Have A Plan

Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and fat, and low carb) options nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking. You don’t have to snack, but if you are feeling hungry have something healthy to eat that is nearby and easily accessible.

Fat Loss Tip #4: Underestimate Your Routine

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Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. You have a small window of 30-60 minutes following an intense workout to replenish your glycogen stores (this is where you store carbohydrates).

It’s essential to start repairing and recovering from your workout by having a high protein, moderate fat, low carb meal or shake right after your workout. My go to protein shake is Shakeology; I have this about 15 mins after I’m done training, and it helps my body recover and get ready for the next day.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

be-healthy-alcohol-calories-151204a (1)It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

 

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

M_Id_401088_Kids_SleepRemember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best! A good tip is to brush your teeth immediately after dinner so that you aren’t as tempted to snack on something unhealthy; who wants to brush their teeth twice? 😉

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Measure Yourself

You might not like the idea of measuring yourself, but if you don’t measure yourself, you may not recognize your progress. Just as you should count your calories, you should also count your measurements and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

2707Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shredding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.


Starting Out Right

If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Try the Spinach & Egg Wrap recipe below as a nutritious start to your day. Healthy protein and fat for the win!


spinach-egg-breakfast-wrap-xSpinach & Egg Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with healthy protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!
(Always buy organic ingredients)
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil

  • 1 garlic clove, minced

  • 1/4 cup tomato, finely chopped

  • 2 cups spinach, roughly chopped

  • 1 cup eggs

  • dash of salt and pepper

  • 2 sprouted grain tortillas

  • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

  1. Spread a tablespoon of pesto over each tortilla and set aside.

  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 18gfat, 28g carbohydrate, 6g fiber, and 21g protein. Motivate your friends, family and co-workers! 

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