Fat Loss Strategies that Really Work!
Fat Loss Strategies –
These really work…if you do them!
1. Eat Breakfast with in 1 hour of waking
o Most people know they should eat breakfast but don’t. Would you eat breakfast if you burned off an extra 600 calories a day?
§ Studies have shown that eating breakfast, instead of skipping this meal, will kick start your metabolism earlier in the day burning off about 33% more calories.
o Warning! Eating breakfast SHOULD make you feel a little hungry a few hours later. That means your metabolism is working.
o This is a REALLY GOOD thing! When you get a little hungry…EAT a snack!
§ Being hungry is a sign that your body is burning off what you ate and is ready for more fuel.
§ If you can go all morning long with only coffee in your system, your ability to burn fat is slim.
2. Add some Protein at every meal
o Adding protein at every meal will …helps you feel full longer
o Adding protein at every meal will …keep your energy higher all day
o Adding protein at every meal will …minimizes blood-sugar fluctuations
o Adding protein at every meal will …help you burn off your own body fat
o Adding protein at every meal will …curb your sugar or carbohydrate cravings
o Adding protein at every meal will …help you manage stress
§ Protein intake should be 15-30% of your daily caloric intake.
3. Calories IN vs. Calories OUT
o Calories OUT per day (what you burn)
§ BMR Formula
§ Calculate calories burned per day
§ Strength Training – increases BMR
§ Cardio – after burn
o Calories IN through the day (what you eat)
§ Breakfast?
§ Ratio of Carbs, protein and fat
§ Too few or too many calories and storage of fat
§ Time of day you eat and how often
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