10 Simple Fat Loss Tips

That’s Christmas and the New Year over. Hope that you had an awesome time and got to relax with your family and enjoyed some well earned ‘chill out’ time. I spent Christmas Day and Boxing Day and home and headed up north to visit my family on the Friday. A normally 4 hour journey turned into an epic 8 and a half hour journey due to the volume of traffic on the road and several minor accidents. Not good when you have two kids under 20 months in the car with you and one of then is full of cold. Still we made it in one piece and I do hope those that were involved in the accidents were ok.

Now with the festivities over and most people I speak to saying they are glad to get back to a little bit of normality the inevitable question of weight loss pops up.

It’s true, lots of people gain lots of weight over Christmas and some people gain well over 10lb during this time and so often make losing weight a part of their New Years resolutions.

Which is completely fine.

BUT they often go about it the wrong way. This is because they gain a lot of weight in a short space of time during the holiday period but as I mentioned earlier this is because they are completely out of routine. They eat in excess, maybe drink a couple more alcoholic beverages than they normally would and exercise normally gets thrown out the window. So is it any wonder that people gain weight.

So to help you get your pre Christmas body back and kick start your weight loss for the long term I’ve put together these 10 simple fat loss tips that if followed will help you to lose weight and get in great shape without the panic dieting that often happens at this time of year.

Fat Loss Tip No 1: Stop chasing the ‘magic bullet’

Because it DOES NOT EXIST! I’m sorry to upset you but come on; deep down I think you know I’m right. Do you seriously think that you could eat a diet loaded with junk, do no exercise and take a pill, chug down a shake or rub some special cream on your belly fat it would magically disappear?

Good, I hoped not but I just wanted to make it clear 🙂

Fat Loss Tip No 2: Eat Real Food

Build your diet around healthy natural foods, foods that you would find in the produce isle of your supermarket. So plenty of fresh vegetables as these a full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, improve your digestion, your skin, hair and nails as well as help to regulate your blood sugar levels and in turn help to prevent those blood sugar lows that lead to sugar cravings.

Fat Loss Tip No 3: Eat Protein With Each Meal

Proteins are used to make every single cell in your body. This includes cells that make up your hair, skin, nails, and eyes. Proteins are involved in the production of hormones as well as the cells of the immune system.

Since your body is constantly rebuilding itself it needs an adequate supply of protein to allow this to happen. Furthermore the body doesn’t have a massive capacity to store excess proteins so eating foods containing protein on a daily basis will ensure an adequate supply. Having said that, you don’t need as much as some people would have you think. 0.8g-1.0g of protein per one pound of bodyweight is enough for most people.

Include foods like organic meat, poultry, eggs, wild fish and lentils in most of your meals.

Fat Loss Tip No 3: Stop Drinking Liquid Calories.

By this I mean stop drinking sugar loaded drinks such as soda pop and fruit juices. Instead drink herbal teas such as tulsi, peppermint, camomile and ginger teas. You can also drink green teas as green tea is full of antioxidants, has been shown to increases fat burning, can help to reduce the your risk of type 2 diabetes and may help prevent certain types of cancer. Drink up to 4 cups of green tea per day, preferably before 2:00pm due to the caffeine having a stimulating effect on the body.

Fat Loss Tip No 4: Drink Lots Of Water

I’ve lot count of the amount of articles I’ve wrote on the benefits of drinking water for not only your health but also to help with your fat loss. Drinking plenty of water will not only help to keep you fully hydrated so that your body runs efficiently, it will help to improve your hair, skin, nails and digestion. Further more drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water.

Aim for 1 litre per 50lb of body weight per day.

Fat Loss Tip No 5: Get To Bed Earlier

During sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning it will help your body regulate your hormones and increase your fat burning. This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels. High stress levels increase the production of cortisol which can increases your bodies your cravings for sugary foods.

Aim to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.

Fat Loss Tip No 6: De-stress

In the previous tip I mentioned stress increases your bodies production of the stress hormone cortisol. Stress essentially puts the body into fight or flight mode. This is a physiological reaction that ‘primes’ the body to either run for its life or fight to the death. Sounds extreme but this is an evolutionary response that has allowed the human species to adapt and survive. Trouble is, this response was design for short intermittent stress, such as a sabra tooth tiger jumping out on us or to give us the adrenalin and energy to hunt.

Thing is the environment we live in has changed but our bodies are essentially the same. So instead of BOOM tiger, run away, relax, we have constant low level stress from trying to meet deadlines at work, getting stuck in traffic, worrying about paying bills, not getting enough sleep, worrying about our waistlines, the list goes on.

We are simply not designed for this long-term stress and so our body constantly pumps out cortisol, which in turn shuts down our digestion, keeps us awake and night and also increases the body’s need for glucose.

So, find a way to relax. Breathing exercises, meditation, going for a long walk in the park or along the beach, relaxing in a bath filled with Epsom salts or even curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.

Fat Loss Tip No 7: Exercise

Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones. Thing is, you need to work hard to get the buzz from exercise. While any exercise is better than nothing and doing a type of exercise that you enjoy is far more beneficial than doing something that you detest you still need to work up a bit of a sweat to get the benefits from it.

If you want the best ‘bang for your fat loss buck’ then you should do some resistance style training, be that with weights or just your own bodyweight, and some interval training. I use fat loss interval training as part of my 21-Day Fat Loss Blueprint that has helped people lose up to 25lb in just 21 days.

Fat Loss Tip No 8: Get Social Support

One of the biggest benefits of joining my Fitness Academy or my 21-Day Fat Loss Blueprint is that you are in a group of like-minded people who are going through the same thing as you are. The benefits to this are that you keep each other motivated and this helps you to succeed to a higher level than you could on your own.

Fat Loss Tip No 9: Plan, Shop and Prepare

Spend time at least once per week planning out your meals for the next 7 days, then make up a shopping list and buy the foods you need. Spend a couple hours per week cooking in batches. I make lots of homemade soup and then freeze it in individual portions. That way I’ve always got something healthy to take to lunch. I simply warm it up in the morning, pour it into a flask for a healthy tasty lunch that I can have at the office. You can also cook up portions of chicken breasts and then freeze them to add to salads. Cooking in batches saves you time and money in the long run. You just need to be a little organised in the beginning.

Fat Loss Tip No 10: Set Goals and a Deadline

Studies have shown that people who write down their goals are far more likely to achieve them than those that do not. Committing your goals to paper makes it more serious. Telling those goals to your friends is even better because if they are true friends they will offer you support and encourage you to achieve your goals. Friends who are constantly trying to get you to quit or sabotage you are not really friends 😉

Have a great day,

Marc

PS. I’ve been getting lots of emails from people asking me how I can help them to drop their winter weight and so I’ve added to links that you can check out.

The first one is for The EAT Smart 7 Day Detox. This details exactly what to eat for 7 days, including recipes and could see you losing up to 7lb in 7 days.

You can download the book today and get started right away.

Oh, did I mention it was only £12.99

http://eatsmartchallenge.com/eat-smart-juices-smoothies-book/

The second link is for my world famous 21-Day Fat Loss Blueprint that has helped people from around the world including Australia and Kuala Lumpur lose up to 25lb on just 21 days.

The next 21 program starts on 11th January. Here’s the link with full details:

http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

Comments

comments