The First 5 Fat loss Tips

I’ve been writing fat loss tips on my facebook wall and as I write this post, I’m currently on Fat Loss Tip #93. I’m actually starting to run out of ideas, but I’ll keep going as long as I can find inspiration. Right now I’m working on a fat loss program to help people eat and exercise better without excuses.

These Fat loss tips have got me motivated to actually make something. I’ working very hard and hope to get it out by the middle of September.In case you missed the first 5 fat loss tips, there they are.

Fat loss tip #1: When you dine out and track your food, add 15-20% multiplier to the calories consumed to help factor in typical error.

Fat loss tip #2: Save starchy carbs or even sugary carbs for after workouts. Specifically, intense resistance workouts. This will not only help control your calorie consumption, while still being able to eat some “cheat foods” every day.

Fat loss tip #3: When eating out, order a leaner option. Consider you calories. Carbs are not evil, fat is not evil and protein is not your savior. Chicken breast and steak will ways have less calories per ounce vs ground beef and dark chicken meat. Less creamy less calories. It’s always best to plan for desert. If you’re going to have dessert , don’t eat an appetizer or chill out on the main course.

Fat loss tip #4: fiber fiber fiber! What has lots of it? Green leafy Vegetables fill you up. Do you have at least one serving a day?

Fat loss tip #5: make time for what’s important. Sometimes you have things more important than exercise, so what do you do? Eat even less.

Fat Loss Tip #5A: If you’re 40lbs overweight, a low carb approach is usually ideal. Something like 50-150g a day. This leaves you with lots of room for protein and fat to fill in the rest. Having more fat and protein in your diet keeps you fuller longer. It also keeps blood sugar and insulin levels lower and in a tighter range.

Fire up your fat loss

Hey what’s up, how’s it going?

Today I wanted to write to you about why many people fail at losing weight.

You’re not the only one that has trouble. I have trouble, my clients have trouble and my family has trouble. Weight loss seems like a whole lot of trouble.

Fat loss failure is the story of my life and it’s story of anyone trying to transform their body (and keep it).

Was there ever a moment in time where you were super motivated to lose weight? You made some progressed, but then later regained it?

That’s a typical story too. You’re not alone.

20150722_163714

It’s not your fault.

There’s reasons why, but I won’t get into it in this email.

I want you to fire up your fat loss. This will only happen if you strip all the negative junk and get outside of your head.

I know this is easier said than done – because you really can’t take negative junk out. Here’s why…

The negative self defeating thoughts that cause lack of will power will come back, because they always come back.

It has to be replaced by a new thoughts, new attitudes and a new philosophy. Here’s one thing you can do:

Get a piece of paper (typing doesn’t count) and write down a fitness fat loss behavior that you can commit to for the next 3 days. To lead by example, I’ve written mine down and posted on my blog.

It’s on a napkin because I didn’t have any paper around.

good luck!

Why Sleep is Important for Weight loss and Dieting?

From a pure thermodynamics standpoint, you would think that the longer you’re awake the more calories you’ll burn.  Although this is true, other hormonal factors come into play. If you really want to geek out on the subject, a good read is Mastering Leptin by Byron and Guignon Richards.

Leptin and grehlin are hormones that affect appetite, satiety, metabolism and fat burning.

Have you ever felt run down from lack of sleep?

There are so many life stresses that impact our ability to get enough sleep. The demands of business and family life can throw of our routines off.  For those of you that have kids, you know what I’m talking about.  Last night our 7 month old daughter decided that 5am was a good time to play patty cake with my face.  I usually get up 6:45am – and although it’s only about an hour and a half of lost sleep, it adds up.

It compounds during the week.

That’s why by Friday you can feel pretty run down.

If you’re working on a big project (life, fitness or business) you can have months where you’ll feel pretty terrible.

Sugar Cravings

When you’re under recovered, under rested and severely deprived of sleep, eliminating a sweet tooth can be almost impossible.  You’re always hungry.  To make matters worse, your ability to stay staying satiated goes up – requiring you to eat more to be full.  Everyone responds differently and metabolisms differ, but being in a sleep deprived state will increase your likelihood of over eating every time you encounter food.

It’s more severe for some than others, but understand appetite and eating behavior will bias you towards eating just a little more each day causing weight gain.

Working the night shift (graveyard)

Have you ever worked days and then change your schedule to working during times when you should be sleeping?  I’ve trained many women that use to be 110-120lbs, but after 5-6 years doing shift work, they can’t get their weight below 180lbs.  Some individuals balloon up to 200lbs+.  For a  5’4″ female – that’s crazy.

Although there are other factors that come into play and what I’m sharing with you is small sample size of anecdotal evidence – we can all agree sleep is important.

Realize that if you don’t feel well rested, it will be harder to diet.  You will want to eat more and fight sweet craving more often and it will be harder to push away the plate – this is especially true if you’re training hard and dieting for weight loss.

I promise I’ll write more about this in the future, but be sure to make sleep an important consideration when deciding to watch an additional episode of a TV series you’re hooked on Netflix.

Don’t misunderstand me, that I’m suggesting you should sleep instead of exercise.  This is not an either or thing, this is a both thing.  If your schedule allows for only 3 workouts  a week (if that), prioritize your workout.

And if you’re run down, adjust the workout session.

Thanks for reading, share this with a friend if this blog post was helpful.