21 Simple Fat Loss Tips

21 Simple Fat Loss Tips

As many people do not have to be as complex as fat loss to be.



It actually takes small, small steps towards lasting weight loss success. Here are 21 tips to guarantee success - no weight loss pills, no fake fat loss scams, or other provisional quick fixes. Just tried and true stomach bursting strategies.

1. Find a Companion. Someone who can keep you on track and is accountable for sticking to it. This person will only give you positive feedback and will never lower your goals, or try to steer you in the wrong direction (eg, you look great, don't worry about eating X)

2. Replace all liquid calories with water and real tea (green, black, or white - not fake fake junk).

3. If you cut it, you have to write it - record your intake either in a journal or on an online source, like FitDay.com or Sparkpeople.com.

4. Stay positive - Always remember progress, not perfection. This way you will keep progressing.

5. Eat smaller, more frequent meals - Include protein, fruits, and / or vegetables with each meal. These will keep your hunger high in check and energy level.

6. Plan Ahad - Sit for 30 minutes or so a day and move the week by food. This will allow you to make the best choice.

7. Check in with others - Social support is important. This is your accountability partner from # 1, but perhaps also logging into forums or individual groups. It's easy to let yourself down, but no one wants to disappoint others!

8. Learn more - Structured exercise is great, but you can't just "be an active couch potato." If you walk for 30-60 minutes / day, it means that you can sit or lie down for another 23 hours. Play with the kids, walk the dog, get up and walk from your desk regularly. Movement Required!

9. Eat more fruits. Add 1 piece of fruit each day… then build on it every week until you are lifting above 5 servings daily.

10. Eat more vegetarian food. Add 1 vegetable each day… and make every week until the time you are getting above 5-7 servings daily. You can't eat a lot of veg!

11. Try a new fruit or veggie. We get stuck in a routine, eating the same foods again and again. Eat a unique fruit and vegetable for you this week - if you only turn to apples and bananas, try berries, grapes, or some other fruit. Even with vegetables - expand your horizons!

12. Eliminate Trans Fats - There are not many foods / ingredients that I call "eliminated" - but this is one of them. Man-made trans fat is terrible!

13. Drink enough water so that your urine looks like yellow lemonade. It may or may not be 8 cups daily… use your urine color as a guide. When it is hot, drink more.

14. Check the number of calories you are consuming. We always emphasize that not all calories are created equally, but at the same time, we cannot avoid all calories simultaneously. They still matter.

15. Focus on quality, not just quantity. Calories matter, but an apple for about 250 calories and raw nuts are very different than 16 ounces of soda for the same calories. "Fill" on nutrients, not junk food.

16. Focus on fiber - Recommendations are up to 35 grams / day. Don't worry about carbs, don't worry about fiber. Fruits and vegetables are very good for this.

17. Write down your goals. Don't just think about them, write them down. The possibility of obtaining them increases by the action of unloading them on paper.

18. Replace 1 meal each day with a large salad filled with veggies and topped with lean protein.

19. Use fruits, vegetables and beans, your 3 primary forms of carbohydrates - full of fiber, full of nutrients, yet not full of any junk.

20. Stick to foods that do not contain more than 5 ingredients. Max. HINT - You won't find this with pre-packaged foods, so leave it on the shelf of the grocery store.

21. Review your goals daily, commit to these 21 habits, and you will almost guarantee success.