The weather is getting colder and the sweaters and jackets are being pulled out of the closets. That doesn’t mean that you have to be putting on your “fat jacket” to keep warm.
You can keep it together this time of year too. It doesn’t matter whether you want to maintain the great success that you have made over the summer or if you are now finally ready to take some action against the blubber that has been bothering you.
Here are few simple reminders that can go a long way towards your success when used as the back bone of your fat loss strategy.
1. MOVE IT TO LOSE IT.
Don’t use the cooler weather as an excuse to curl up with a pumpkin latte. Get that b0oty moving! Hit the gym with a friend regularly, take a new class or take your training outside on the trails. Just remember to keep active and incorporate resistance work into your training to sculpt a nice, toned body.
2. DON’T SKIP MEALS.
Not only are you depriving your body of the nutrients it needs to sculpt shapely muscle but you will also set yourself up for binge eating because you are so hungry. Going without food also teaches your body to hold on to fat. It no longer knows when its’ next meal is going to be so it expends fewer calories. It can also become very savvy at storing extra calories as fat. Ah….the joys of evolution!!!
Aim to eat 5-6 small meals spaced 3 hours apart and try never to go longer than 4 hours. This way your body has a steady supply of nutrients coming in for building lean muscle and keeping that body in fat burning mode. These meals should be a good balance of healthy protein, low glycemic carbs, vegetables, and healthy fats depending on the time of day and what your goals are.
A things worth doing are hard work!
3. DRINK LOTS OF WATER.
I know you hear this a lot but it is so important to drink enough water. Water helps flush toxins out of your body but it also helps with protein synthesis and maintaining a healthy metabolic rate.
I suggest a minimun of 10-12 glasses per day but drink more if you are very active and if solid fat loss and muscle building are your goal.
Do you love your morning java? Remember that caffeine dehydrates you. For every one cup of coffee you drink, drink two cups of water to replenish the lost fluids.
4. LOVE YOUR VEGETABLES.
Not only are vegetables loaded with nutrients that your body needs to keep it humming but they are also very fibrous and filling. The best thing about them being so filling is that vegetables are very low in calories so you can eat many more, be full and have lesss room for foods that will not help your fat loss quest. Filling up on good foods that are lower in calories will help you shed the excess pounds so use vegetables as your secret weapon.
5. BE MINDFUL WHEN YOU EAT.
Be fully present when you eat your food.
Many studies have shown that people tend to eat more food when they are not paying attention to the act of eating. ie: watching TV or reading a book. Turn off the TV and take the time to chew and enjoy each mouthful. You will eat less as a result and stay leaner too.
It is also very true that it takes time for the brain to register that the body has had enough to eat. In fact it takes about 20 minutes. Eating slowly will allow your body the time to catch up to know if you have eaten enough food. What a great way to avoid overeating.
Being present when you eat is so important in winning the war on fat. I suggest keeping a food journal. You are less likely to steer off track when you know that every bite counts and it will all be there on paper. You need to use the honesty principle here. Lying to yourself will not get your anywhere.
6. ALWAYS HAVE A BACK UP PLAN.
Don’t risk getting stuck somewhere un-prepared. You should always plan ahead to have your food with you but emergency situations are bound to happen.
This is why you need a back up plan.
Keep a healthy protein bar in your purse for when a meeting runs long. Stock protein powder, a shaker cup and more protein bars in your car. Pack extra nuts and vegetables so they can be in easy access for emergencies.
Going to a special event? Commit to what you will allow yourself to have that will not throw you off track.
If you think that others might pressure you to deviate then practice your exit strategy before hand.
Even imagine what they might say so that you have strong follow ups to their challenges or comments. Peer pressure exists even in the adult world.
Above all…remember that these are your goals and it is you that has to look at yourself in the mirror in the morning.
Yours in health,
Tammy Strome
