You want to lose weight and body fat? Just by stepping up your game with some effort and
consistency, you can experience the rewards of weight loss and improved health. With these helpful tips, you can be a non-stop fat-burning machine!
1. REORGANIZE YOUR KITCHEN
Going through your kitchen and cleaning out unhealthy foods is key to avoiding temptation and
poor decisions when hungry. Sugary snacks and junk-food will be an unavoidable sin that will
only try to lure you in when they are readily available. The fact is, willpower is a conscious
decision that can be fleeting when leptin levels drop and you’re feeling hungry (leptin keeps you
satisfied; LEPTIN GOOD! 😊). This is when the desire for sweets and salts begin to haunt your
taste-buds. It’s easier to rid your kitchen of these items and replace them with easy to access
healthy alternatives. This will prevent that late night ordering from GrubHub or UberEats!
2. CARDIO & WEIGHTS
Cardiovascular exercise is any exercise that increases your heart rate and oxygen levels, which makes you burn more fatty acids. Work-outs that keep your body moving will work up a sweat, which will begin the body fat loss process. However, the most effective body fat loss cardio exercises are those that involve interval training. In other words brief high intensity work followed by slightly longer lower intensity work. This is well represented in a true HIIT or High Intensity Interval Training workout. Try getting in at least two HIIT workouts per weeks alternating them with other lower intensity workouts like dancing, walking, jogging, weight training etc. The combination of HIIT and lower intensity work will enhance your overall muscle while preventing overtraining and overuse injuries.
NOTE: I highly suggest weight training twice a week as well since it increases muscle which allows you to burn more calories at rest and will help to keep the weight off in the future (MUSCLE GOOD! 😊).
3. DRINK GREEN TEA
Cutting out sugary and fructose filled beverages while replacing it with green tea will make a huge difference in your body-fat loss program. Not only does the active ingredient EGCg in green tea boost your metabolism but it also provides free radical scavengers that will improve your overall health.* Don’t like green tea? Try this supplemental form of EGCg.
4. CARB CYCLING
A mistake that people make is believing that they have to cut out all carbohydrates from their diet. Actually, removing too many or all carbs can result in the opposite effect. Limiting your carbs to a few times a week, preferably on the higher activity days, will keep the leptin levels at bay (leptin has been shown to cause cravings and an increase in appetite). You may have
heard this type of diet referred to as carb cycling. Carb cycling will keep your serotonin levels
higher so you are feeling good about yourself and not an emotional wreck dieting too.
5. GET YOUR REST
Sleep is extremely important in keeping healthy especially when you are trying to lose weight. If
your body is not getting enough rest, it can contribute to the development of insulin resistance, which impairs the cells’ ability to take in glucose. This will result in increased cravings for carb-filled foods. Not getting enough sleep can also bolster the fat storing hormone cortisol. So get that rest!
6. EAT PROTEIN
It’s important that you nourish your body with a 10-20% increase in protein intake over your
normal intake. This not only calms hunger pangs, but also induces a thermogenic effect that
helps burn calories, it helps to make all of your enzymes work more effectively and encourages
body fat loss.* To easily add more protein to my diet I use egg white protein from NOW® Sports twice a day. If you don’t have dairy concerns like me then I suggest Whey Protein instead as it is the highest quality protein that you can absorb most efficiently.
7. CALMING YOGA
Practicing Yoga is not only physically rewarding, but mentally as well. Yoga will relieve your
body and mind of stress which promotes mental clarity. Reducing stress may also inhibit the fat-promoting hormone cortisol. Your body and mind will thank you for this!
8. WATER BEFORE EVERY MEAL
Drinking a glass of water before every meal is beneficial because it can help your body in a few
ways. You stay hydrated which keeps your metabolism functioning properly; it works as a filler
so you will not eat as much and consume fewer calories; and it keeps your digestion working
properly. Adding some fresh lemon to your water makes it flavorful while also providing vitamin C.
9. FEWER INGREDIENT FOODS
When you read the back of a food package, you’re slammed with a list of ingredients that most people can’t even pronounce. Most of these ingredients are chemicals and preservatives that are not meant for your body. The more organic, natural and fewer ingredients, the more your
body will benefit.
These are the top nine fat-burning tips to losing weight and incorporating a healthier lifestyle.
Remember, you can’t rely on quick fixes, they are unreliable and have a track record of not
really helping anyone. Take the initiative, follow the steps, and your results will help you keep
the weight off for good. Look better, feel better by living a happier and healthier life.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
