Fat Loss Tips

I’m going to state the obvious here: dieting works . . . at least for the near term. But you can increase the effectiveness of most weight loss plans and improve your long-term probability of success by mastering a few simple diet additions.

Over the years, I’ve compiled a comprehensive list of easy lifestyle changes that combine to build a practical, long-term approach to dieting. Add a few of these habits to your present routine one at a time until they become habit. In a short while, you’ll notice better, more lasting results if you are able to absorb these habits. Plus, they’ll help kick-start any fast weight lose diet.

Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and prior to every meal. Your body will be forced to raise the water to its temperature, burning a few extra calories. Plus, it will make you feel fuller when you eat and help keep you adequately hydrated.

Add negative calorie foods: there are a handful of foods out there that require more energy to burn than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, beets, blueberries, cucumbers, radishes, strawberries, tomatoes, and similar foods.

Evening lockdown: don’t eat for at least two hours before bedtime. Preferably, make your final “meal” of the day a light salad to tide you over until bedtime. There’s no sense feeding your body calories that will not be burned efficiently as your metabolism slows (especially true in the winter time).

Move your workouts: move your evening workouts to the morning. Not only are you more likely to complete your workout, but your body will burn only fat (and a little muscle) if you don’t eat before you workout. Plus, you’ll feel good all day and jump start your metabolism! Just make sure you exercise. Muscle burns calories, so build muscle to help achieve quick diet loss.

Eat brown foods: try to stay away from processed foods or foods that increase your blood sugar. Whole wheat bread, sweet potatoes, brown rice are good substitutes for white bread, potatoes, and white rice.

3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a higher-calorie day. If you’re dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, consume an extra 510 calories on every fourth day. This will stop any plateaus before they start.

Remember, for maximum effectiveness, add these lifestyle changes into your existing fast weight lose plan. When you stop dieting, retain these changes for the long-term to help you keep off the weight it took so long to lose. It’s always easier to maintain than to lose!

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