11 Fat Loss Tips

11 Simple Tips to Help You Lose Weight

Are you looking to lose weight to improve your appearance, your health, or even both? If you are, you are probably looking for advice – good advice that is.

The good news is that there are a number of fat loss tips to help you successfully lose weight and achieve your weight loss goal.

From personal experience I can state that diet is the first thing to be looked at – and changed. Scientific research reveals a diet rich in antioxidants and essential minerals cleanses your body’s fat cells. This then allows increased energy transfer to the body and increases your metabolism. Higher metabolic rates have been proven to increase fat burning and ….weight loss. A good, clean diet from natural ingredients is the best place to start…

…..before you consider joining any exercise or workout regime.

  1. Numero Uno! – Eat Natural Healthy Foods

When it comes to losing weight, the best thing that you can do is eat healthy.

blueberries are a natural, healthy and beneficial fruit for weight loss
Fresh fruit forms a healthy, natural diet for weight loss.

Eating healthy involves watching the types foods that you eat, not necessarily how much food you eat. Of course, you may want to restrict the amount of foods that you eat, when on a diet, but it is more important to focus on the foods that you do eat.

For instance, if you were to eat fruit instead of chips, you could have more fruit snacks with your meals than you would be able to if you were just to eat junk food which are full of carbohydrates, artificial ingredients and preservatives.

2. Familiarise Yourself with Healthy Meals

Salmon Salad
Healthy meals like salmon salad are highly nutritious yet low in calories

Since eating healthy is an important component of losing weight, you may be wondering how you can go about doing so. One of the first things that you should do is find and familiarize yourself with healthy meals. You can do this by way of standard internet search or by buying a collection of healthy eating recipe books.

To reduce the boredom often associated with healthy eating, it is important that you try to not eat the same meals over and over again each week.

3.Increase Your Protein intake

High protein meal - salmon steak
High protein meals combine multiple benefits for weight loss

Protein is the No1 Fuel for your body. Not only does it fuel the body’s daily functions and build muscle, it also rebuilds the body on a cellular level. That is to say, protein has a regenerative effect on the body and can make you look years younger (one of the secrets of the celebrity diet regimes).

Additionally, excess protein is removed from the body on a daily basis. Carbohydrates on the other hand, are stored in the body for “future use” as fat deposits – typically around the abdominal area.

Over time, these fat cells convert to the “hard to lose” viceral fat around the organs thereby inducing a higher stress level. More on lean proteins.

4. Reduce Carbohydrate Intake

Carbohydrates (bread, flour, rice, pasta, potatoes, sugar, alcohol, etc) are limited in benefit to the human body. Only the naturally occuring carbohydrates (fruit sugars, naturally high cacao chocolate having over 73% cacao powder, rice and potatoes / root vegetables) have the necessary benefits.

Eliminate or reduce your intake of:- pastries, pasta, pizza, chips / fries, biscuits / cookies, cakes and soft drinks / sodas – even the zero calorie drinks.

5. Exercise Regularly

In connection with healthy eating, regular exercise is also important to weight loss. Effective exercise increases your metabolism helping you burn fat faster and more efficiently than dieting alone. Exercise is important as it not only burns off calories. When you burn calories, the amount of

dumbells- used for weight training, strength training, turbulence training, hiit, circuit training and bodybuilding
Dumbells. Used for strength training, bodybuilding, turbulence training, circuit training and crossfit

calories that your body absorbs decreases. Exercise consumes energy – typically fats from your stored fat cells, protein, carbohydrates, amino acids etc. Exercise also increases blood circulation and oxygenation of the body resulting in higher metabolic rates and fat burning.

If you haven’t been exercising regularly in the past, it is important that you take it steady. Exercise is a great way to lose weight, but you do not want to overdo it, especially at first. Effective fat burning exercise not only burns fat but also increases muscular composition through the ‘work done’ by the body.

It has been reported that for every pound of muscle you add to your body, your body uses up to 50 more calories/day while AT REST!

If you don’t currently have an exercise plan or program in place, you may be wondering more about what you can do. One of the many ways that you can go about finding exercises or workouts to do is by buying a collection of fitness magazines. Many fitness magazines have detailed exercises outlined
in them, often accompanied by pictures. Though the actual cost of this may outweigh the cost of an actual fat burning workout program

Note : not all exercises are created equal. For effective fat burning you need to look at a High Intensity Interval     Training. This form of exercise has been proven (by independent research institutes) to be The Most Efficient fat   burning exercise currently available. You can find a free instructional workout video here.

As a reminder, it is important to start out slow or at least start with exercises that would be easy for you to. More on fat burning exercises .

6. Find an Exercise or Workout Partner

workout with a partner for improved benefits
Workouts with a partner can have surprising benefits

Eating healthy and regular exercise are both important components of losing weight, but there are additional tips that you can use to help you lose weight.

One of those tips involves finding a workout partner or a workout buddy. This is a person who can exercise with you, whether your exercise involves visiting a local gym or just going for a walk at a local shopping center.

Having a workout partner may help to keep you motivated and it may help to keep exercising and losing weight fun and exciting for you.

If you workout with a partner, there is always the added bonus of ‘friendly competition’ as I discovered during my initial weight loss regime all those years ago. Keeping in pace (or exceeding their pace can be very productive for your fat loss workouts).

It is the intensity at which you work out that REALLY burns off the fat.

7. Spice Up Your Workouts

bodybuilder under stress loading
Bodybuilder in stress form workout. Holding loads under stress forces muscles to work harder and burn more fat.

Another way that you can go about successfully achieving your weight loss goal is by “spicing,” up your exercises.

You don’t need to attend a gym 3/4/ or 5 days per week, you can perform high intensity interval training workouts in your own home. This saves time, money (and possibly a bit of embarrassment).

To help reduce the boredom often associated with exercising you will want to change your exercises for variety and to prevent the dreaded ‘plateaus’. For instance, one day you may want to use body weight exercises, the next session you may want to lift weights / do strength training and so forth.

Continuing to repeat the same workout routine over 4 weeks can be counterproductive. This is usually when the dreaded plateaus come into play. Change your routine every 4 weeks.

8. Join a Mixed Sex Workout Group & Improve Your Animal Magnetism

Have you ever seen those commercials featuring a fit and healthy individual receiving approving ‘glances’ from a member of the opposite sex?

Well, there is a Very Good reason for that – our primal instinct to find a “fit and healthy” mate. One who has the natural ability to reproduce and create a healthy offspring. This is life at it’s core principle – survival of the species.

A healthy body is a signal that you are worthy of their attention (and perhaps partnering up with). Use this core principle to workout with your current partner if you have one. You may find it spices up other parts of your life.

Alternatively, join a mixed sex workout group. I have known women do this specifically to find a new boyfriend and it can be better than meeting down the local bar!!

9Log Your Exercises and Performance

You should also consider making exercise and healthy eating logs or journals for yourself. These items can
be used to track your progress. Some of the commercially available fat loss programs / workout programs contain workout specific logs or sheets included in the program.

If you have a good week, like one where you completed all of your exercises, you may want to think about rewarding yourself. Your reward doesn’t have to include food; it can be something as simple as a sticker or treating yourself to a movie.

Journals and logs have been known to help many individuals looking to lose weight and it may be able to do the same for you.

10. Stop the TV Dinners

TV dinners (those prepared commercially and home made) are not good for the body. Instead, discipline yourself (and your family) to eat around the dining table.

This act alone focuses the mind on eating. It can also increase your overall metabolism and improves social aspects of family life.

Sitting upright whilst eating also helps to prevent stomach gases from building through bad posture. This has the added benefit of actually improving muscular strength and definition throughout the body.

11. Join a Lifestyle Sport

fast and agile sports burn fat
Touchdown! Playing hard and fast sports require agility and bursts of speed. Great to burn fat

Sports, especially intensely active sports (football, martial arts, boxing, athletics), can be an excellent way to lose weight aswell as increase overall fitness.

Remember, though. There is little point in engaging in any exercise without improving your diet first.

Additionally, if you enjoy it, you will want to perform well. To do this you will need to increase your proportion of healthy muscle building fuel.

An increase in protein aswell as the beneficial fruit and vegetables will provide effective fuel and nutrients for your body to cope with the extra demands of the exercise / workout /sport.

Beware – not all sports / physical exercise / activity burns fat at the same rate. Remember, it is the intensity at which you exercise that burns the fat.

Discover more Tips, Techniques and Secrets to Fat Loss.

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