1. Start with small steps. A pound of body fat consists of approximately 3500 calories. A small deficit of 250 calories a day will cause you to lose a pound of body fat over two weeks. Changing the milk in your mocha from whole to nonfat will save you 100 calories alone.
2. Don’t forget the weights. Weight training is the best way to reduce body fat and keep it off. Although putting on muscle increases your weight, the work put in to gain that muscle, along with proper nutrition, will actually help burn more calories. The human body burns an additional 50 calories per day for each additional pound of muscle put on simply to maintain that new tissue – even at rest. Simply said, an extra five pounds of muscle will burn, on average, an additional 250 calories simply to maintain that muscle – or a pound of body fat over the course of two weeks.
3. Drink green. Green tea has been proven to have a multitude of health benefits, but did you know that it is also one of the best fat burners? This is why you will see green tea in the ingredients list of most all weight loss supplements on the market. The good news is that the tea is good for burning fat, your skin, and your heart. Substitute green tea for coffee or just sip on it throughout the day to accelerate fat burning.
4. Slow down to lose weight. It typically takes the human brain 20 minutes to register being full. In our hectic lifestyle, many of us eat on the run without consciously thinking about what we’re eating or why. Have you ever finished a meal to find yourself stuffed? Next time, slow down and chew your food.
5. Write it down. If it goes in your mouth, then it goes down on your food log. Putting everything down on your food log allows you to find patterns of emotional eating and forces you to think about what you are putting in your body. This often stifles unconscious eating. I had a client who was shocked how many of her kid’s cookies she would snack on throughout the day once she started writing everything down – one here, one there… it all adds up!
6. Get a coach. All top level CEO’s and athletes have coaches. Why? A coach will keep you accountable and moving forward towards your goals. A coach, trainer, or nutritionist with the proper education can help you navigate troubled waters and steer clear of foreseen and unforeseen problems.
7. Move! No time to exercise? The beautiful thing about the human body is exercise can be cumulative – 15 minutes here, 15 minutes there… it all adds up. Park your car at the far end of the parking lot. Take the stairs instead of the elevator. Go for a walk with a loved one. Get out and move!