1- Move More

No matter what your current exercise habits moving more will stimulate your metabolism. Little things that you may not pay attention to can go a long way. Take the stairs whenever possible, get up every two hours or so and walk around the office or step outside for some fresh air, if you can’t break away that often then try extending your legs one at a time while sitting at your desk or breath in poking your stomach out as far as you can then exhale sucking it as far as you can, park in the back of the parking lot, take a walk with a co-worker during lunch, anything to get your body moving. If you’re already active then change up your activities, keep your body guessing, maybe try a different piece of equipment or exercise class at the gym, if you don’t like the gym then try a workout video like p90x, also sometimes referred to as px90, they are the next best thing to having a personal trainer, there is a vast array of options from yoga to kick boxing to extreme fitness, plus you’ll save time and money. Variety keeps life interesting so change it up constantly!

2- Drink More Water

Depending upon how active you are you’ll need anywhere from 64oz to120oz of water per day. Use the color of your urine as an indicator to tell you if you're drinking enough. Is it a rich yellow color? Drink more. Clear? You’re probably drinking too much. Aim for a very light yellow. First thing in the morning, drink a glass. Drink a glass of water when you have a craving and before a meal. You’ll be surprised how much less you’ll eat and it’ll help you digest more effectively. If you eat less you weigh less. Empty calories are the common pitfall in many peoples, for example, many beers can contain up to 300 and 400 calories in 12oz serving.

3- Eat Breakfast

The first question I ask someone that asks me how to lose weight is, “what do you eat for breakfast?I virtually always get the same answer, "I never eat breakfast.” When you don’t eat breakfast your body goes into starvation mode. When it finally does get fed it holds onto as much as it can for as long as possible because it doesn’t know when it’s going to be fed again. You become calorie deficient and usually end up binging later in the day. You’re fast hasn’t been broken from the night before, hence the name Break-Fast, and therefore your metabolism is in slow motion. Keep it simple, you don't have to make it big meal. If you’re really short on time and need something extremely easy and convenient but highly nutritious so that you not only rev up your internal fat burning but also kick up your energy levels, go for one of the many nutrition shakes available. Anything to get the metabolism revved up again.

4- Eat More Whole Foods, More Often at Home

Restaurant foods generally contain larger portions, more fat, salt, and calories than a home cooked meal. Eat more nutritionally dense foods, i.e. fruits & veggies. You're body will react in an extremely different way if you were to eat a pound of a fruit or vegetable compared to eating a pound of oreo cookies (roughly 2200 calories). They will both make you full, however, fruits and vegetables are obviously low in calories and high in essential nutrients. You can weight less but eat more as a result of this. If you’ve hit a plateau this is usually the key. Cut out processed foods including whole wheat products and eat more whole fruits and vegetables, especially vegetables. This has been shown through scientific studies to unlock your inner “fat trap”.

Tip: The food with the smallest list of ingredients is virtually always the better choice when choosing from processed foods. Almost always it will be the better choice.

5- Reduce Stress

Many people eat more when they’re stressed. At this point the "comfort food" typically comes in the picture to help them relax. Do anything to change your body’s current state. Talk a walk, do a few jumping jacks, take a hot bath or get intimate with your partner. Also, try slowing down your breathing, 5 seconds in, 5 second hold, 5 seconds out, and do it 5 times in a row.

6- Chew Your Food

While chewing your food your mouth releases enzymes necessary to digest the food properly. Start by chewing 25 times on each bite and work your way up to 100. Chewing more also gives your stomach time to digest the previous mouthful, therefore, you’ll get full faster and eat less. Not to mention, inhaling your food can create intestinal and digestive issues due the fact that your body has to work overtime causing unwanted stress.

7- Eat Quality Protein and Fiber

When selecting animal proteins you want free range or roaming, vegetarian fed, and no antibiotics or hormones. For fish always swing toward the “wild caught” as opposed to farm raised. Fiber comes in many forms such as green vegetables, some fruits, beans, legumes and whole grains. Both protein and fiber give you a feeling of satiety, or feeling of fullness, as well as stabilize your blood sugar causing you to have a nice balanced mood and energy throughout the day. Fiber also plays a major role in digestion.

8- Take a Multivitamin

Everyone can benefit from well-rounded nutrients. Unless you’re eating 10+ servings of fruits and vegetables per day, live in the lower half of the country getting 15 minutes per day of sun exposure on your face and arms, sleep 8 - 9hrs every night and never get stressed out then you’ll benefit from a multivitamin supplement. Studies have shown it will improve metabolism and many enzyme processes for greater vitality, energy, and prevention or reversal of many debilitating diseases such as obesity, diabetes, high blood pressure and cholesterol, cancer and many more. If you’re not a fan of swallowing pills or if you want to get more bang for your buck, find one of the few high quality nutrition shakes that includes your daily dose of vitamins, minerals, antioxidants and phytochemicals. With this you can get both the essential nutrients your body needs and craves as well as replace a meal.

9- Sleep

Listen to your body. Push yourself but not to the point of exhaustion, rest before you get to that point. Lack of sleep is associated with decreased mental functionality and an increase in appetite. 7-9 hours per night is what the majority of people need.

10- Add Primary Foods

These are sources other than traditional food that stimulate the mind and body, Relationships, Career, and Spirituality are good examples. Nurture your relationships. Take a break from the mindless and never ending TV and internet surfing to invest some quality time in relationships with friends, family and that special someone. The negative energy that comes from being unhappy with what you do for a living will make you miserable in other areas of your life as well. Either make the decision you’re going to enjoy it and do you best or if you’re dreading everyday and always in a foul mood maybe it’s time for a change. Believe in yourself and take the chance! Whatever your spirituality, practice it more, even something as simple as being thankful for a meal can make a difference.

Live well, Love much, and Laugh often! Look for reasons to laugh all day everyday just like kids do. Turn on your favorite show or do whatever makes you laugh! Be aware of what it does to you. When you're in good spirits life is much easier.

 

 

Tags: burn belly fat fast, nutrition shakes, px90
Filed under: Fat Loss