Got body fat? Today I have 7 simple and effective ways for you to shred that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.
1. Drink High Quality Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.
Drinking half your body weight in ounces over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed. The highest quality water is artesian water, my top 3 brands are Evian, Voss, and Jana (always buy glass bottle if possible). TIP* Add a pinch of celtic or himalayin salt to each liter of water you drink for better hydration.
2. Cut Out Alcohol
This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.
The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.
If you insist on drinking, stick with Spanish wines.
3. Do a Variety of Aerobics
Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.
The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.
4. Cut Out Processed Junk
This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.
The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh organic fruit, sliced organic veggies, plain raw nut butters, hard boiled eggs or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.
5. Lift Weights
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fatloss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.
The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.
6. Use HIIT
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.
HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. HIIT blasts fat and glycogen, raises regulates hormones, adds muscle, and helps you handle stress. Contrast this with aerobic training that is actually aging, stressful, and teaches your body how to store fat better, decreases antioxidants, raises oxidative stress, depletes your immune system, and takes a lot of time. How has your body responded to aerobic training in the past?
7. Work with a Fitness Professional
When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense.
Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.
Call or email me today to get started on a fat loss program that really works.
Is Your Drink Making You Fat?
If you’ve ever gotten into the habit of frequenting a coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day.
What’s your daily drink? If it contains sugar and is high in calories then you’ve just identified your easiest way to reduce body fat. Simply change your drink to something beneficial. A green tea. Plain coffee. Bulletproof coffee. Water.
Change your sugar-laden morning drink to a zero calorie drink and try this for 30 days. You will be astounded at how much fat you will have lost with virtually zero effort.
Low Carb Pumpkin Muffins
Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12
Here’s what you need…
1/2 cup coconut flour (find at natural foods store)
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup canned pureed pumpkin
6 organic pastured eggs, beaten
3 Tablespoon coconut oil, melted
1/3 cup raw honey
1 teaspoon vanilla extract
12 organic raw pecans for topping
Preheat oven to 400 degrees F. Oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
Place on wire rack to cool.
Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.
Feeling bloated doesn’t just happen by accident. Bloating gets in the way of your dating life, your exercise, your ability to get more accomplished, and so much more. When you are constantly bloated it makes you feel less confident, and completely changes the quality of your life.
In fact, there are certain healthy foods that can actually trigger bloating. Here are a few to watch out for:
This fruit is actually packed with sugar alcohols. These sugars are fermented by gut bacteria and when this happens, you get some major bloat. For that reason, it’s a kind of prebiotic that can stimulate diarrhea and exacerbate existing irritable bowel syndrome-related symptoms. Common side effects of sugar alcohol consumption (or over-consumption) include bloating, gas, and abdominal pain.
If you eat plums frequently and experience bloating, try cutting back or switching them with berries; chances are the bloat will disappear.
Chewing gum causes you to swallow excess air, which can contribute to abdominal pain and bloating seen with irritable bowel syndrome (IBS). Further, when you chew gum you send your body physical signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum are therefore released, but without the food they’re intended to digest.
This can cause bloating, an overproduction of stomach acid, and can compromise your ability to produce sufficient digestive secretions when you actually do eat food. Some people may also have adverse gastrointestinal symptoms, including diarrhea, from the artificial sweeteners that are commonly found in chewing gum.
If you have mercury fillings, you should know that chewing gum may cause this known neurotoxin to release from the fillings into your body. According to one study:1
“…chewing gum has been shown to increase the release rate of mercury vapor from dental amalgam fillings… The impact of excessive chewing on mercury levels was considerable.”
Every time you chew, mercury vapor is released and quickly finds its way into your bloodstream, where it causes oxidative processes in your tissues. If you chew gum, you’re going to be chewing often, which is why it’s particularly problematic for those with mercury fillings.
If you have digestive issues, like irritable bowel syndrome (IBS), or even just a sensitive stomach, you could find certain fibrous foods such as broccoli to be too much to handle.
Broccoli, and other cruciferous veggies such as brussels sprouts and cabbage contain sulfur and a carbohydrate called raffinose, both of which are hard for the body to break down. Cooking helps to break these compounds down, though, so while it’s certainly healthy to eat your greens, cooking these particular vegetables first could help to reduce bloating.
*Broccoli sprout supplement is also a good option*
Though dairy doesn’t cause bloating for everyone, many people are sensitive to yogurt and cheese, and 10% of Americans have some kind of lactose intolerance. Cutting back on dairy could be the secret to getting rid of a distended mid-section.
Here is a tip; buy organic raw dairy as this type of high quality and unpasteurized dairy will either reduce bloat significantly or get rid of it altogether. The benefits of raw dairy go far beyond just reducing bloat.
Though it may seem counterintuitive, a lack of water can actually cause you to become bloated. Drinking water has many benefits, including improved digestion. Have you ever seen athletes and bodybuilders carrying around jugs of water? That’s to keep the body’s metabolism firing on all cylinders—and to keep digestion moving with all the food they’re taking in.
A general rule is to drink half your body weight in ounces per day. So for example, if you weighed 150lbs, you would drink 75 ounces of high quality water each day. The top 3 bottled brands are Evian, Fiji, and Voss. Always buy in glass when possible.
I’m often asked if we should be drinking water during our meals; the answer is NO. If you want optimal digestion drink a cup of water no earlier than 30 mins before a meal, and no earlier than 60 minutes after a meal. Drinking a lot of water during your meals dilutes and vitamins in minerals resulting in less than optimal absorption, and possibly bloating.
References and Resources