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7 Tips On How To Lose Fat In 30 Days
It’s that time of year again when many of us regret the diet decisions we made over the summer
as we realize our jeans are too tight! The all-inclusive vacation and trips to the beach and pool
can often lead to some unwanted pounds by September and, as a result, poorly fitting jeans. Look
your best, and get ready to slip into your skinny jeans with these tips to help you shape up
quickly.
1. Eat protein at every meal. Eating enough protein will help you stay satisfied and resist the
temptation to snack excessively between meals. If you want to lose weight, aim to eat
approximately .7 grams of protein for each pound of your body weight. Just multiply
your body weight, in pounds, by .7 to determine the number of protein grams to eat each
day. Protein also helps boost your metabolism, since it takes more calories to metabolize
compared to fat and carbohydrates. Some high-quality protein sources include: lean beef,
chicken breast, fish, lentils, beans, and Greek yogurt.
2. Don’t drink your calories. You’ve heard it many times before, but drinking your calories, with
sugary drinks, juice, or alcohol, is an easy way to sabotage your diet. Dehydration, though, is an
underlying cause of food cravings, so do drink plenty of water! Water helps to keep you full and
is a key way to detox your body. To calculate your water needs, take your body weight and
divide by two. This is the number of ounces of water you need to drink every day. If plain water
sounds boring to you, flavor it with fruit or veggie slices for a fun twist.
3. Just log it. Writing down your food and beverage intake is critical to weight-loss success,
because it keeps you accountable. My clients often tell me their eating habits get worse when
they stop logging their food intake. Many great apps, such as My Fitness Pal, can help you keep
track of your diet.
4. No eating after dinner. Late-night snacking is a problem for many people, especially when it’s
done mindlessly while watching TV or browsing the Internet. When you snack after dinner, your
body will be busy digesting your food while you sleep instead of burning the fat. You want your
body to be burning fat while you sleep so stop eating after dinner. This is a key to losing weight
more quickly!
5. Eat three meals per day, not five or six small ones. As a registered dietitian for over 16 years, I
have seen many people who are trying to lose weight graze all day long and never stop eating
except to sleep. Shifting to a three-meals-per-day mentality helps them to focus on eating a good
source of protein and a whole grain along with fruits and vegetables at mealtime. Eat a satisfying
meal, and wait to eat again until the next meal. That also puts your body into the calorie deficit
you need to start losing body fat.
6. Try high-intensity interval training (HIIT). Most people stick to the same ‘ole, same ‘ole at the
gym without getting the results they crave. If you want change, you must try high-intensity
interval training, which is an excellent way to help you lose fat. Getting your heart rate above 75
percent of its maximum rate has been shown to increase your metabolism, which helps you burn
more calories. High-intensity exercise burns nine times more fat per calorie than low-intensity
exercise does. One of my favorite methods of HIIT is doing Tabatas, which were developed by
Izumi Tabata, former training coach for the Japanese speed skating team and now dean of the
Graduate School of Sport and Health Science at Japan’s Ritsumeikan University. The basis of his
method is to work at an extremely high level for short periods of time. Each workout is four
minutes long, consisting of 20-second, high-intensity work followed by 10 seconds of rest; this
continues for a total of eight cycles. This method has been transformational for the women in my
Adventure Boot Camp class. Some examples of these exercises would be jump squats, burpees,
and mountain climbers.
7. Don’t forget strength training. Since people seem so focused on their cardio, they often forget
about weight training—my favorite part of the gym. Strength training, whether you’re male or
female, can help you define and shape your muscles. It also boosts your metabolism. If you’re
really short on time, focus on your upper body—arms can show definition faster than larger
muscle groups. Try lifting weights three to four times per week for at least 30 minutes to see
results.
What are your favorite get-in-shape-fast tricks?
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