Tackling Fat And Taking Back Summer: Part 2

In the last issue we tackled fat and explored a couple of tips to decrease the intake, therefore burning what the body has to help promote weight loss. Again, you only have to try to stick to even just one or two of these options consistently, for about a month, to see results. Remember to find a Registered Dietitian (RD) in order to further enhance your weight loss endeavor safely and effectively, tailoring it specifically to your needs. Go to: http://www.eatright.org/programs/rdfinder/

Bite it, write it, and win

Keep a food log and every time you have something to eat (even if just a bite), write it down and then look over your day to see your patterns.

Just the act of writing it down it keeps you more mindful and conscious of what you are eating says Dawn Jackson Blatner, RD, and author of The Flexitarian Diet. Discuss with an RD (http://www.eatright.org/programs/rdfinder/)where you have barriers and some options that will impact your diet.

Just the right measure

Cooking for one? Most college students are. Unfortunately that could mean eating for two or three sometimes. If leftovers are difficult to store, dinnerware is hard to come by, or fast-food options are the norm, portions tend to be above and beyond what is needed. Try measuring. Invest in some dollar store measuring cups and spoons or a food scale and follow the dietary guidelines (http://health.gov/dietaryguidelines/) for the portion of that food recommended to give you a visual cue of what the right amount is. You will quickly learn what to cut down to and veto the rest.

Other fast tips to try:

Pump up the volume, not the jam

Eating foods that fill you up at the start of your meal will stave off the need to grab the fried pickles. Try to start with a broth based soup, house salad, dressing on the side, and load up your main entre with fruits and vegetables. Keep the sugar content lower by having real fruit with yogurt, toast and on desserts rather than jams, sauces and artificial flavorings. The added fiber and vitamins and minerals will fill you up and save on calories.

Pack a protein punch

Protein will keep you full and the muscles you worked so hard to build in tip-top shape, after all they are made of protein. Try for 20 grams at each meal, and have a protein-rich snack paired with a carbohydrate (i.e. peanut butter and banana, low-fat chocolate milk, carrots and hummus). Some great protein sources include fish, poultry (lean), beans, couscous, rice, lentils, nuts, seeds and nut butters, low-fat dairy and dairy alternatives like soy, almond, hemp and vegetables.

Sit down and savor your food

Eating while studying, watching TV or driving somewhere often does not give us the mind-body connection needed to feel satisfied and fulfilled. It can lead to overeating and negative feelings toward food and its purpose.

Try sitting down regularly to a meal with little or no distractions and use your senses to notice the smell, texture, color and taste of the food. What is it that you like or dont like, wish you could change about it, or will try next time. It may seem awkward at first, but once you establish the connections between your thoughts and what you are doing related to the food, you will discover a world of changes and positive ways to influence weight loss.

Also try to read the nutrition facts labels and ingredients to know what a serving consists of and what you are actually eating. Be aware of low-fat foods, just because it is low-fat does not mean it is low-calorie or healthy.

Add spice and heat to your food like hot peppers. The antioxidant capsaicin will increase your metabolism, and the flavors will provide satisfaction without added calories or fat. Choose hot peppers, fresh herbs, or a variety of bottled spices and seasonings (without salt, of course).

Choose a buddy to try these changes with. Having someone to keep you accountable will influence the choices you make, impacting the end results.

Need to gain weight? Follow these tips as well, but instead of cutting portions, increase them. Incorporate nutrient dense, calorie rich snacks (like a protein shake with yogurt, fruit and whey protein or a tuna or lean turkey sandwich on whole wheat bread). It is still important to build muscle, get plenty of protein, and follow the dietary guidelines to do it in a healthy way.

Again, picking one or two of these options and sticking to them will make way for healthier habits to come and possibly leave fat behind for good.


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  1. Reply

    Fat Loss Tips,anyone? How Long? Ok i am NOT fat im fairly slim, i just want to lose fat around my hips(love handles) and inner thighs. I am 13 and i know kids lose fat faster than adults. I know you have to lose the excess fat before you tone up so does anyone have any tips like foods to eat, exercise stuff…..also approximately how long will it take,cuz iam not really fat…? thanx

      • HealthNut
      • May 21, 2012

      There are three real ways to take off unwanted weight: diet, exercise, and supplements. These three things can be done individually, or with each other for even better results.

      Modifying your diet consists of replacing your unhealthy meals with healthier, but just as delicious foods. Depending on your activity level and intended fitness goal, you’ll need a certain amount of protein and carbohydrates, but the main thing you want to eliminate is unwanted fats. Try to eat fresh vegetables, fish, meats, chicken, any other things that are healthier then burgers and fries.

      For exercise, this is really going to depend on your fitness goal. If you’re just trying to lose fat, a regular daily cardiovascular workout will be the best. This could be running, riding a bike, sports such as basketball, or many other activities. If you’re trying to gain muscle, you’ll want to spend 3-4 days a week working on specific muscle sets via weights.

      Supplements are also an important and effective way to get in shape. I’m not talking about things like steroids, but instead *natural*, healthy supplements. There are many different types out there, and they can be great if you don’t have the willpower to extremely modify your diet or spend a lot of time working out.

      The article below goes into more detail about all three of these methods. Good luck!

  2. Reply

    I Need Fat Loss Tips? Can you share fat loss tips or show me any site with useful and detailed fat loss(not weight loss) tips

  3. Reply

    Are There Any Fat Loss Tips Most People Don’t Know About? What are they?
    Yeah,yeah I know I might steal your answer, but I already know to exercise, drink water, take diet pills blah blah blah. Just save you’re time and DON’T tell me those things

    Please star this question if you like it.

    thanks in advance!!

      • HealthNut
      • May 21, 2012

      Yeah, eat fat. Sounds ridiculous, but fat in our food is a key component to helping us feel satisfied without overeating. When we take fat out, we end up adding in other ingredients that will either stimulate our appetite, or won’t satiate us enough to stop eating. And the ingredients processed items use to replace fats can cause more damage than good. The key is just to avoid trans fats. You can now even get butter and mayonnaise made with olive oil, so that shouldn’t be a problem. I use them all of the time now. Also, don’t restrict your calories too much if you are exercising regularly. Your body will go into starvation mode and you will either not lose weight, or you will gain weight when you do eat because your body is trying to store food away. Most diets end up failing because they are too restrictive. You just need to be realistic about what you eat. I use thedailyplate.com to track all of my meals and it has helped me get a better grasp on what things that I am eating may be a bigger problem than I had thought. Good Luck

  4. Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.


      • HealthNut
      • May 21, 2012

      Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
      I know a woman who lost 60 pounds a month on it. She did nothing else!
      and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.

  5. Reply

    Weight Loss Tips Or Strategies To Lose Belly Fat? I need to lose my belly fat! Is there any one who loss there belly &has tips for me?please help!
    Also I need it to be FREE!

      • HealthNut
      • May 21, 2012

      Hi Daniella,

      Trying to reduce unwanted weight and belly fat has not really been easy with some people due to their body composition, but with determination and following the weight loss and belly program, you will be able to achieve your desired result. Bear in mind that its a gradual process. You cannot achieve it just immediately but doing what you are supposed to do will lead to positive result.

      All you need to do is to discipline yourself. Its very important. Eat balanced diet but eat when you are hungry. Try and eat fruits, vegetables and drink more water. Also, try to reduce fatty food going into your system, reduce sugar intake, soda, chocolate, ice cream, etc.

      Do regular exercise either in the house or outside. Fit in your exercise time into your daily schedule. If it means waking up early, do so that you can exercise your body. You can stomach exercise continuously and your belly fat will come down.

      Good luck

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