Fat Loss Secrets

June 20, 2006

Here are 20 of my top fat loss tips. Use ’em!

  1. Drink a gallon of refrigerator temperature water or bubbly water each day. A gallon of cold water will burn ~150 calories of energy to heat the cold water to body temperature for voiding! (And it’s good for your skin and hair too!)

  1. If you get hungry and feel your going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: “There is no food that tastes as good as being lean and strong feels!”

  1. A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps you from snacking after dinner.

  1. Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.

  1. Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!

  1. Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo! Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.

  1. Eat slowly and stop when you are no longer hungry before you feel full.

  1. Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You’ll save lots of money too!)

  1. Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as “Take your lunch!” “Drink your water!” and “I will succeed!” Anything that will remind you of what to do and why you are doing is a very potent motivational tool.

  1. Never skip breakfast or any main meal. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body needs to feel “satisfied” and requires adequate nutrition to shed body fat and build muscle.

  1. Select a piece of clothing that you want to fit into again and try it on once a week.

  1. Read a book a week that is health related or motivational in nature.

  1. Limit or avoid alcohol. Drinks can be very high in calories so beware!

  1. Find a hobby that keeps you occupied in the evening. You’re less likely to snack if your hands are busy and you may be surprised what you can accomplish!

  1. Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries. The higher the fiber content in the food, the better.

  1. If you must eat out, send the bread basket back once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep that ice water coming!

  1. Avoid purchasing and eating foods that are labeled as “low fat” or “no fat.”

  1. Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday you are one step closer to achieving your goal. Care about yourself. You’re worth it!

  1. Avoid excessive amounts of exercise. Too much exercise makes cortisol levels rise which in turn causes muscle wasting and can aid in fat storage. You do not receive benefits from exercise when you are exercising.  You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You’ll save yourself from orthopedic problems as well.

  1. BE REALISTIC. This is perhaps the most important tip of all. Do not expect your exercise program to transform your physique into a Greek God or Goddess. However, we can all dramatically change our bodies for the better and live long, healthy lives following the very simple and extremely efficient Slow Burn Program.

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