1. Write down everything you eat:
Yeah, I know, I didn't think it was important either.
Studies show that people who consistently keep a detailed daily eating plan eat 26% less crap and reduce their fat by 64% more and keep it off.
...and that means everything. From whatever you've grabbed from your child's plate, to the piece of candy you grabbed from the office secretary's desk etc. The more diligent and detailed you are the more successful you will be. If you really want to get great info, write down the times you eat as eating at regular intervals is part of what helps you speed your metabolism.
When you have great week and have shed body fat you will be able to go back and refer to it and see exactly what you did to help you shed size. On the opposite end of the spectrum, if you lacked progress, you will be able to go back and see just what it is that is slowing your progress.
It's YOUR journal, you can lie about whatever you want, or be honest and write it down. It's your progress. You'll only be cheating yourself.
The journal will reveal so much about you! Look at it as a way of getting to know yourself better. You, your habits and your tendencies. It's very useful information!
2. Stop Eating Only 3 Meals A Day:
If you want to keep the 3 meals, then do it, but add some snacks in between the meals. If you choose snacks with labels then try to keep the caloric content between 50 - 100 calories.
If you are choosing a natural snack: things that grow from the ground, fly in the air, drop from a tree, or roam the earth, then caloric content doesn't really matter.
Eating at regular intervals may seem like a small step, but you will also be undoing years of damage done by dieting. You will have more energy, reduce cravings that cause you to overeat and you will retain your lean muscle rather than having it chewed up by not eating or by starving.
3. Use Your Body Fat As A Measure, NOT Your Weight:
Start using a different form of progress. If you can't have your body fat taken, then use a pair of jeans either a size too small, or your favorite pair you haven't been able to fit into for a while.
Most people don't stick with this form of measurement for too long. They usually do it for awhile, and then go back to their previous habits. That's how brainwashed we've all become and that's what the media continues to spit out at you.
Not stepping on the scale cues you into other progresses being made. Stepping on the scale makes all progress disappear because we've all reduced ourselves to 1 number.
4. Train With Weights
Toning, scuplting, getting lean...it's all the same. You are adding muscle to your body. Your metabolism is your muscle. Your muscle is your metabolism. It's the same thing. The rate at which your body burns through fuel is directly dependent on how much muscle you have on your body. The only site fat can be burned is in your muscle. If you have very little muscle, then fuel will be stored as fat.
The more muscle you add, the more you will be able to get away with when eating. You don't need to be made into some steroidal freak (unless, of course, you take steroids), but you will have so much more control over your body instead of feeling like you are a prisoner in it.
5. Do Interval Training Instead of Long Bouts of Cardio
Fat burning does not come in the form of aerobic exercise. Aerobic exercise does not burn fat. Surprised? Sure, it burns calories. Even though you burn more total calories while doing the mild cardio work, weight training and varied anaerobic interval training has more total value because the after effect of both of these activities is that it uses fat as energy well after the activity has ended.
Since both of these activities use sugar as the main source of fuel, the only fuel left for use after the sugar has been burned is fat.
This is the best strategy for burning fat fast: Challenging weight training & varied interval training.
The order in which you do the exercise also makes a difference. Choose weight training first BEFORE
cardiovascular training. You burn sugar (glucose) with weight training
(sugar is its only fuel source) and cardiovascular training burns both
fat and sugar. You want fat as your only fuel source by the time you get
to your cardio exercise. To make fat readily available, do your weights
first, NOT cardio.
6. Eat A Protein At Every Meal
Every time you eat a carbohydrate, and it doesn't matter what kind of carbohydrate it is, your body will convert it into a sugar which you know as glucose. It wants to use it for energy, but will most often store it as fat. Carbs can make you gain weight if you eat them in the wrong way.
Carb ingestion signals a release to of insulin which is the body's primary fat storing hormone. One of it's main duties is to get sugar out of your bloodstream as quickly as possible so it doesn't damage your arteries. In order to cause very little damage to the arteries, the carbs are quickly stored as fat if eaten alone! Therefore, carbs can cause you to gain weight if eaten the wrong way! Your defense is to slow down carb absorption and you can do this by making sure you:
this will help slow down carb absorption and keep your blood sugar levels steady and helps with the release of glucagon - which is the key to unlocking your fat storage, without glucagon (and balanced blood sugar levels) your body will not release the glucagon.....and who cares if you have no idea what glucagon is, you just need to know what to do in order for you body to release it
all carbs are not created equal and some carbs act faster than others, for instance "slow carbs" are the ones such as vegetable and other fibrous carbs and tend to absorb slowly, but fast acting ones are things like potatos, chocolate, breads, sweets, and wine.
7. Drink More Water
Ahh, and then we have water. The wonderful benefits of water. Could I get you to drink more water if you knew it would aide in helping you speed up your metabolism and help rid the body of fat easier and faster?
Think of water as a cleansing agent. It may seem unbelievable, but your body requires proper hydration in order for it to release fat. Besides building muscle, it may be the single most important factor you can add to your regimen.
If you make it a goal right now to drink 8 ounces of water before and after every meal and snack, you could release as much as 3 - 5 pounds over the next 16 days.
In order to function properly, your body needs adequate hydration. Most things can be decreased if you were only properly hydrated: bloating, hunger, fatique, fluid retention, headaches, cravings and weight gain.
Drinking more water works much the same way as eating more great food, the more you get in, the more your body gets rid of toxins in the same way as the more good food you get in at regular intervals, the more fat you lose.
Studies show that drinking too little water causes fat deposits to increase. If your kidneys are not getting cleansed properly because of too little water, then it dumps the work that does not get done onto the liver. In turn, if the liver has to pick up the slack from the kidneys, then it can't do the job it was intended to do which is getting rid of fat and turning it into stored energy, which means fat remains stored on the body.
Just drink more water. It really is a simple solution.