How to lose 2 to 4 pounds per week. Here are steps you should be taking to maximize your fat burning and increasing your energy. 1) Eat frequent meals - 3 meals and 2-3 snacks every day (about 3-4 hours apart) 2) Drink plenty of water - a dehydrated body will slow its metabolism and can create headaches and low energy. Drink only water. 4) Eat lean protein at EVERY meal. Protein fills you up, promotes fat burning, and balances your blood sugar level. It also helps you build lean muscle, which is key in losing fat and keeping it off. Lean proteins are fish, chicken, turkey, eggs, protein powder (preferrably whey), low-fat dairy, and nuts. 5) Focus on eating fibrous carbs. Vegetables contain loads of fiber, are filling, improve your digestion, and provide numerous vitamins and minerals. Go easy on the fruit as it is high in sugar (maximum 2 pieces a day). Go easy on starches (potatoes, rice, pasta, bread, grains) as they too can create blood sugar imbalances and weight gain if eaten in excess. Ideally Id like you to stay away entirely from sugar, pasta, bread, rice, sweets, potatoes, and grains during the first 5-7 days. Youll be amazed how much lighter you feel and how you dont even crave these foods after 2-3 days. 6) Choose healthy fats, such as those from avocado, olive oil, fish, and nuts. Avoid saturated fats, such as those found in red meat and fats solid at room temperature. 7) Exercise: Make sure you get in at least 1-2 hours of cardio per week in addition to weight training. Your trainer (ME!) can help you with the optimal weight training program for you. 8) Define your goals. If you start a program and dont have an endpoint in mind then your brain will find it hard to stay motivated. 9) Cravings/Temptations: We all experience them once in a while, but if you want to kick your sugar habit once and for all then eliminate all sugar (that includes artificial sweeteners) for 3 days. After that time your body will have used up its carb stores in the muscle and liver and start burning fat. As a result your sugar cravings will be gone and your energy levels pick up. 10) Use your brain: Next time youre tempted to eat/overeat, ask yourself: What is it that I really need? If youre eating because you feel stressed, bored, lonely, are procrastinating, or are tired, then first take care of those needs before you reach for food. Relax, call a friend, go for a walk or exercise, do one thing on your to-do-list, or find another way to deal before you reach for the food. Food only makes you feel better for a few minutes and the problem will still be there after that bag of chips is empty - plus the bloat and guilt. So, learn to take care of your EMOTIONAL cravings before they turn into food cravings and your body will thank you for it!
Posted on: Sat, 23 Nov 2013 01:32:04 +0000