(Not So) Top Fat Loss Secrets

I know you're ready to get started, but there are a few more things to discuss. A hazard of starting a new lifestyle is the possibility of burnout. You know how children beg for the latest toy, but a week later they're tired of it? It's the same with many adults and healthy living. They start out excited and ready to go, but a few weeks down the road they want to stay in bed all day eating vanilla ice cream. And soon they don't want to exercise at all. Avoid this problem by:

1. Starting Slowly. Don't go from zero to 100 in one week. Doing too much too quickly can result in burnout or injury. If you haven't exercised in awhile, aim for at least 30 minutes of physical activity per day. Intermediate exercisers can start with 30 minutes of combined cardio and aerobic activity. Advanced exercisers can up that time to 45 minutes, including weight training.

A small aside about women and weight training: Many women avoid lifting weights for fear of turning into The Incredible Hulk. They think they'll eventually develop massive manly muscles. But the truth is casual weight training helps you burn fat, and tones your body into a sleek and sexy machine.

2. Focusing on Consistency Instead of Intensity. You'll want to gradually increase the intensity of your exercise, but consistency is also important. Any exercise is better than no exercise. So even if you can't do the exact workout you'd planned, try to fit in some form of physical activity - no matter how little.

3. Changing Your Routine Every Month. Nothing encourages burnout like doing the same ole' routine day after day. Spice up your workouts. Prevent boredom by trying new things, or alternating the types of exercises you do. This will also challenge your body and keep your metabolism going strong.


Hey, What about the Food?

You don't need specially prepared diet food, complicated eating plans, or a personal cook to follow these simple rules. But you should do more research to figure out exactly how you'll incorporate these rules into your daily life. Ok, here are the ingredients for healthy eating:

1. Learn how many calories you need per day. This varies based on your current weight, height, and amount of weight you want to lose.

2. Eat at least 5 small (that's right, small) meals daily. For example, breakfast, mid-morning snack, lunch, evening snack, and dinner. Never let yourself get too hungry. Intense hunger leads straight to binge eating.

3. Learn to control your portions. Eating from small plates is desirable because it helps keep portions reasonable. This method works because most people automatically fill their plates with food - no matter the size of the plate. Small plates equal small portions - unless you go back for thirds and fourths!

4. Eat at least 5 servings of fruits and vegetables daily. This isn't too hard to do, especially if you keep fresh fruit and vegetables handy for snacking purposes.

5. Pay attention to food labels. Learn to read food labels so you'll always know what you're getting. The label will tell you what's in your food, and you can decide if it's worth putting in your body.

6. Keep healthy snacks at your job. The candy in the office vending machine sure looks scrumptious when you're hungry. Save your money and your health by bringing your own snacks.

7. Drink lots of water. Ok, drinking water isn't really about eating, but it belongs on the list. Why? Because it's important to keep your body hydrated. A dehydrated body isn't a healthy body. Water helps your body digest food, and it helps keep your body parts chugging along. Try to drink at least 64 ounces of water per day (that's 8 glasses of 8 ounces).

The Final Stretch

Eating healthy all the time isn't an easy task. Of course, you should attempt to make healthy food choices all the time, but no is perfect. Don't be too hard on yourself if you occasionally indulge on an unhealthy food. As we discussed earlier, deprivation doesn't work. It's the shortest route to a complete binge. You may even want to consider a cheat day.

A cheat day is when you allow yourself one day to enjoy whatever you want. No guilt or shame allowed. But, and this is a big but, do not let a cheat day become an excuse to overeat. There's a huge difference between eating one slice of strawberry cheesecake and eating the whole cake.

I know this is a lot of information to process. But if you take the time to review this information, and perform more research specific to your goals, you'll be on your way to a new, healthier lifestyle and body. Before you know it, exercise and healthy eating will be an important part of your life.