Over The Top

Summer is right around the corner and, as expected, many of us are scrambling to get rid of the few extra pounds we put on over the winter.   Or, perhaps we’re scrambling to shed the few dozen pounds we’ve put on over a lifetime.  Whichever scenario fits, the conclusion is the same.  The fat has to go!      

I have compiled a list of ten of my favorite fat busters.   Why are they my favorite?  Because they work.  Whether you have 5 lbs. or 50 lbs. to lose, these tips are exactly what is needed to pump up your metabolism and start melting off the fat.  Don’t purchase that muumuu just yet.  

1.  Exercise. Yes, plain old exercise. I realize this isn’t a fan based word and sitting (or laying) in front of the television, eating chocolate is so much more appealing than the lung torturing, muscle bursting (or is that building?), “for the love of mankind, please just let me rest here for a moment” side effects of strenuous activity. Unfortunately, a handful of M & M’s and a nap won’t get you into that swimsuit competition anytime soon. You can start out slowly by simply walking. Do 30 - 45 minutes of a cardio exercise at least three times a week and add an extra day every other week until you’ve reached 5-6 times a week. Interval training is a highly effective way to burn fat. It consists of any moderate exercise with short bursts of intensity (e.g., jogging with an occasional 60 second sprint; brisk walking with an occasional jog, etc.). A few other cardio exercises to consider are brisk walking, jogging and aerobic classes. My best advice is to incorporate a sport or activity that you enjoy at least once a week. I personally enjoy volleyball or swimming. They’re fun and I’m not spending the entire time checking my watch or counting laps (which is comparable to waiting for water to boil, but longer).

2.  Strength training. And you thought the harsh words had passed, didn’t you? I wish I had the magic pill, I really do. Some claim to, but they’re lying and we’re buying. As it turns out, the Brooklyn Bridge is still for sale too. If you don’t learn anything else from this article, please remember this: if it promises that you will lose a ton of weight in record time and you “don’t even have to exercise”, run! Seriously… run! You’re not only sabotaging your chances to achieve a permanently slim and healthy body, but you’re compromising your health. Below is a list of sites with several effective strength training exercises. Incorporate some of them into your workouts at least twice a week (preferably 3 x week) and watch your body shape begin to mold and slim down as the fat melts away! www.self.com www.fitness.com www.bodybuilding.com

3.  Drink a lot of water. By a lot, I mean half of your body weight in ounces. If you weigh 150 lbs. you’ll need to drink at least 75 oz. of water a day. Cold water is preferable, though one cup of hot water in the morning (tea is good) will help cleanse the colon. If you would like to give your liver a treat, add lemon

4.  Eat right. Nutrition is a book in itself, though I will give you the basics of what foods are high in nutritional value and what you should be eating.

Green and brightly colored vegetables
Dark leafy greens
Fresh fruits and berries
Lean turkey and chicken
Fish
Whole grain breads and pasta
Canola or olive oils (both have a very high caloric value and should be avoided if possible during weight loss)
Beans
Soy beverages or skim milk

Eat foods that are high in fiber such as whole grains and green leafy foods. Lean proteins are necessary for muscles and providing energy, plus protein satisfies hunger for longer periods of time. Eliminate processed foods as much as possible. Skip the cheese for now, but if it’s necessary then choose a low fat cheese instead (ricotta is a great choice for most dishes and is low in fat). Substitute low fat plain yogurt for sour cream and toss the mayonnaise all together. I used to be a huge mayonnaise fan (literally) and I was certain that I would never again enjoy a burger or sandwich without it. Well, as It turned out, I cut loose the burgers too so that was no longer an issue. I began using mustard rather than mayonnaise on sandwiches, which I was not at all thrilled about. Believe it or not, I am now completely turned off at the prospect of putting mayonnaise on anything at all. I imagine it as a tablespoon or more of pure fat that I am applying directly to my hips and belly. That generally does the trick - try it. Imagine tempting foods such as cake, ice cream, a whopper, etc. as gigantic slabs of fat which are traveling directly to the spot that you don’t want them to, like the belly. Not only is belly fat one of the worst, but it’s the most difficult to get rid of. You may be surprised at how quickly your perspective changes about the foods that you consume.

5.  Keep a journal. I found that keeping a journal is one of the most effective tools for weight loss. Tracking what foods you eat, exercise, water intake, etc. keeps you focused and on track. Purchase a small notebook and keep it with you. Here are some of the items you should keep in your daily health & fitness journal:

All food intake
Calories (below is a weight chart for how many calories you should be consuming per day for weight loss)
Type of exercise and duration
Water intake (oz. per day)

6.  Eat breakfast. Skipping breakfast is a huge no-no in the weight loss world (or any world for that matter). I am amazed at how many people skip the most important meal of the day. Not only does a healthy breakfast provide the nutrients needed physically and mentally, but it kicks off your metabolism. When you skip breakfast, your metabolism stays in slow mode and your body begins storing fat for it believes that you are starving it. One of the biggest weight loss myths is to eat a very small breakfast or none at all. Breakfast should be your biggest meal of the day. No, do not break out the bacon (please no!). Eat wisely, such as a high fiber cereal and yogurt or a bowl of oats and fresh fruit. Additionally, forget about the traditional three meals a day. To keep your metabolism running full speed ahead, eat a small meal approximately every three hours following breakfast and give yourself a cut off time at least two hours prior to going to bed. Set a time and stick to it (for instance, no eating after 7:00 p.m.)

7.  Minimize caffeine intake. Caffeine robs your body of water and has been known to increase the appetite, so keep it to a minimum. Eliminate soda (for some of us, big ouch!). That includes diet soda. If you drink coffee, try no more than one cup in a day and keep the flavored creamers under control.

8.  Drink green tea. Not only is green tea an excellent antioxidant, but rumor has it that it helps burn fat. Whether or not that is true I can’t really say, however it cleanses the system, counts as water intake and because of its other health benefits, the only thing you stand to lose is weight.

9.  Just say NO! How else can I say this? Put down the fork. There comes a point and time when we just have to call it like it is. I realize that we have a million reasons for overeating and I also realize that we have a million more reasons (excuses) to explain our other unfavorable behaviors. I’m not a fan of excuses or casting blame. Own up to the problem and then solve it. That’s the only way to get to where you’re going. Really.

10.  Affirmations. You may be wondering what affirmations have to do with fat burning and weight loss. Well, basically everything. If we don’t believe in ourselves, we often give up and/or end up right back where we started. Affirmations are a way of reprogramming our minds by getting rid of self destructive thoughts and behaviors and replacing them with positive ones. Every morning when you look in the mirror take a few extra minutes to tell yourself you can do it! Say things aloud like “I am thin”, “I am beautiful”, “I can accomplish anything that I set my mind to”. Add whatever you want to the statements you make to yourself. Initially, it may feel fake and even a bit strange, but very soon you will begin to believe what you are telling yourself. Your subconscious mind has no choice but to accept what it’s told and as such your actions will follow and your thoughts will begin to manifest themselves. Funny thing, the mind. You can convince it of just about anything, and it will deliver. Choose your thoughts and words wisely.

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