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1) No soft drinks, candy, pastries or other junk food.
2) No fast food and no fried food.
3) Eat many small meals per day instead of two or three big ones.
4) Cut back on breads.
5) No alchol
---------------------------------
Here are a few more fat loss tips:
• Resistance training will maintain or increase your lean body mass (muscle). Muscle burns calories, which means that for every pound of muscle gained, you'll be burning more calories and increasing the rate of fat loss.
• We want to lose fat, not weight! Don't become obsessed with the scale. Losing weight the right way takes time. So dont use scale to evaluate weight loss.
• As you advance, start keeping a food log. I know it's a pain but it's absolutely essential for long term progress! Do it for, let's say, two weeks. You will be amazed at what you learn. Here's what to include: the food you eat, the amount, how much protein, fat and carbs it contained, the time you ate it, and the total amount of calories. After a couple days of doing this, it'll be like clockwork. The article here will help you get started.
• A good rule of thumb is to eat one gram of protein per pound of body weight. For example, if you weigh 140, then eat about 140 grams of protein. Some good protein sources include: egg whites, turkey, chicken, lean meats, tuna, salmon, and cottage cheese. You might also want to try meal replacement shakes and protein powders. There are many choices out there. Some are better for you than others.
• Eat often! Most people eat three times a day (on a good day) and that's simply not enough. We need to get your metabolism going! We do this by eating smaller meals, more often. Start with at least five a day.
• To find out the approximate amount of calories she should be consuming a day, simply take her body weight and multiply by 12. For example, a 140-pound woman should eat close to 1,700 calories a day. Please note that this is an approximation only. Remember, to lose fat we must create a calorie deficit, which means that we must expend more energy (calories) then we're consuming. For example, if you're active one day and then the next day you're on the couch, it wouldn't make sense to eat the same amount of calories. So just take that into consideration. Just weigh every week or two and adjust calories based on her progress or lack thereof.
• Don't be afraid of fat! Some women do well on high fat/low carbohydrate diets. Others don't. What works for you might not work for your girl. Some healthy fats include: extra virgin olive oil, flaxseed oil (mix with protein shakes), fish oil capsules, and all-natural peanut butter. (Just note that fat has 9 calories/gram compared to protein and carbohydrates that have 4 calories/gram. That's not a bad thing, but just be aware of that because the calories add up quicker!
• Carbohydrates and fats don't mix! When planning your meals, either have protein and carbohydrates together (i.e. chicken and vegetables, oatmeal and egg whites, fruit and cottage cheese etc.) or protein and fat together (i.e. salmon or tuna on a salad with lemon juice or vinegar and extra virgin olive oil, omelet with cheese, chocolate protein powder with all-natural peanut butter etc.) If you split your meals up like this, at the end of the day, you still have a "balanced" diet.
• Have a cheat day or a single cheat meal about once a week. Yes, you read that right! You may have one day or one meal set aside when you can eat your favorite foods in moderation. Most people save this for Saturday or whenever they have the most social activities. One of the main reasons diets fail is because they tell us we can't have this or we can't have that. It's just human nature to want what we can't have. This cheat meal will motivate you during the week and allow you to satisfy your cravings on the weekend. You may become so excited about your progress that you chooses to skip this meal over time.
This was a setup for my Girlfreind but would work for a man too.
Any more idea here so I can right up a post and hopefull make it a sticky!
2) No fast food and no fried food.
3) Eat many small meals per day instead of two or three big ones.
4) Cut back on breads.
5) No alchol
---------------------------------
Here are a few more fat loss tips:
• Resistance training will maintain or increase your lean body mass (muscle). Muscle burns calories, which means that for every pound of muscle gained, you'll be burning more calories and increasing the rate of fat loss.
• We want to lose fat, not weight! Don't become obsessed with the scale. Losing weight the right way takes time. So dont use scale to evaluate weight loss.
• As you advance, start keeping a food log. I know it's a pain but it's absolutely essential for long term progress! Do it for, let's say, two weeks. You will be amazed at what you learn. Here's what to include: the food you eat, the amount, how much protein, fat and carbs it contained, the time you ate it, and the total amount of calories. After a couple days of doing this, it'll be like clockwork. The article here will help you get started.
• A good rule of thumb is to eat one gram of protein per pound of body weight. For example, if you weigh 140, then eat about 140 grams of protein. Some good protein sources include: egg whites, turkey, chicken, lean meats, tuna, salmon, and cottage cheese. You might also want to try meal replacement shakes and protein powders. There are many choices out there. Some are better for you than others.
• Eat often! Most people eat three times a day (on a good day) and that's simply not enough. We need to get your metabolism going! We do this by eating smaller meals, more often. Start with at least five a day.
• To find out the approximate amount of calories she should be consuming a day, simply take her body weight and multiply by 12. For example, a 140-pound woman should eat close to 1,700 calories a day. Please note that this is an approximation only. Remember, to lose fat we must create a calorie deficit, which means that we must expend more energy (calories) then we're consuming. For example, if you're active one day and then the next day you're on the couch, it wouldn't make sense to eat the same amount of calories. So just take that into consideration. Just weigh every week or two and adjust calories based on her progress or lack thereof.
• Don't be afraid of fat! Some women do well on high fat/low carbohydrate diets. Others don't. What works for you might not work for your girl. Some healthy fats include: extra virgin olive oil, flaxseed oil (mix with protein shakes), fish oil capsules, and all-natural peanut butter. (Just note that fat has 9 calories/gram compared to protein and carbohydrates that have 4 calories/gram. That's not a bad thing, but just be aware of that because the calories add up quicker!
• Carbohydrates and fats don't mix! When planning your meals, either have protein and carbohydrates together (i.e. chicken and vegetables, oatmeal and egg whites, fruit and cottage cheese etc.) or protein and fat together (i.e. salmon or tuna on a salad with lemon juice or vinegar and extra virgin olive oil, omelet with cheese, chocolate protein powder with all-natural peanut butter etc.) If you split your meals up like this, at the end of the day, you still have a "balanced" diet.
• Have a cheat day or a single cheat meal about once a week. Yes, you read that right! You may have one day or one meal set aside when you can eat your favorite foods in moderation. Most people save this for Saturday or whenever they have the most social activities. One of the main reasons diets fail is because they tell us we can't have this or we can't have that. It's just human nature to want what we can't have. This cheat meal will motivate you during the week and allow you to satisfy your cravings on the weekend. You may become so excited about your progress that you chooses to skip this meal over time.
This was a setup for my Girlfreind but would work for a man too.
Any more idea here so I can right up a post and hopefull make it a sticky!
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