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 fat loss. 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
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. *Download apps such as Myfitnesspal or Calorific to help you keep track.
Fat Loss Tip #2: Eat Breakfast
Possibly the most fundamental eating tip of all
time, a healthy breakfast with 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.
Fat Loss Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any
longer. Unfortunately, many poor choices are made in the heat of the hunger
moment. Keep healthy (high protein and low carb) snacks nearby to stave off
hunger and drink plenty of water to avoid eating when you should be drinking.
Fat Loss Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six
miles. But you probably didn’t burn as many calories as you think. To keep from
overeating after a workout, grab a bite immediately after, but make it a small
bite. And drink plenty of water. Then wait. Your brain needs time to tell your
body it’s full.
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
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
Remember 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!
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: Weigh Yourself
You might not like the idea of jumping on the
scale, but if you don’t weigh yourself, you may not recognize your progress.
Just as you should count your calories, you should also count your pounds 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
Working 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 shedding 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 our esteemed clients then now is the time to join in
and experience a whole new level of fitness and fat loss. Give us a call today
to get started.
Starting Out Right
Breakfast is the most influencial meal of the
day. 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 White Wrap
recipe below as a nutritious start to your day.
Spinach & Egg White Wrap
From the Desk of John Hall
Studios
This wrap is delicious for breakfast, lunch or
dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein,
veggies and whole sprouted grains. Try it today, and don’t be surprised if you
get hooked!
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 egg whites
•
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, 10g fat, 28g carbohydrate, 6g fiber, and 21g
protein.
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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