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16 Tips for Permanent Fat Loss

By Ryan Kollock

  1. Eat small meals and eat every 3 - 4 hours to boost your metabolism. Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories, and curb your cravings for sugars and salts. This will stop you from binge eating. Use a meal replacement when necessary, such as Prograde Varsity.
  2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
  3. Avoid packaged and processed foods that are high in preservatives.
  4. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
  5. Eat 5-10 servings of fruit and vegetables a day to meet your micro nutrient (vitamin and mineral) needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient "super pill."
  6. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pains as well as control insulin and blood sugar levels which tend to promote fat storage.
  7. Eat some type of lean protein (chicken, turkey, fish, egg whites, whey protein) at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass and build muscle, while losing body fat. Try Prograde Varsity if you need more protein in your diet.
  8. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, avocados, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function, cellular function, and many other essentials processes that take place in the body. (EFA's) Essential Fatty Acids also help prevent certain diseases. To guarantee you're consuming enough Omega-3 supplement your diet with Prograde's EFA Icon.
  9. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding "extra" fats such as butter, sour cream, mayonnaise, and many salad dressings... This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you're consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
  10. Consume Green Tea instead of calorie filled drinks such as soft drinks and juices. 2- 3 cups of Green Tea will supply your body with many antioxidants that are great for your health.
  11. Drink water and lots of it. Your body is 60% water. General recommendations include; consume at least 96 oz. (3 quarts) of water per day, Consume an additional 8 oz. of water for every 25 lbs. a person is over ideal bodyweight for fat loss increase water intake if the individual is exercising or is in a hot climate.
  12. EXERCISE!!! Get up and move. You should resistance at least 3 times a week for 20 - 45 minutes and do cardio at least 3 times a week for 20 - 60 minutes. Start off with what you are comfortable with and then challenge yourself each week with more intensity in your workouts, and longer bouts
  13. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. Also, weigh and measure your food at least once a week to increase your awareness of portion sizes and caloric intake. If you follow your plan everyday for 3 weeks you will begin to form habits that become part of your daily routine and part of your life.
  14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
  15. Cheat once a week. Don't be obsessive and compulsive 24/7 about your diet, but be conscious of it. Reward yourself with your favorite food or favorite meal 1 time per week, not 1 time per day.
  16. Follow the 90/10 rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 10% of the time your chances of failing increase significantly.

About the Author:

Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com and www.NaturalUniversalWellness.com