The 7 Fat-Loss Rules

If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.

What are those rules? You’re about to find out.

Rule #1: Water Rules


Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise. Not all water is created equal; go for high quality spring or artesian water, reverse osmosis filtered water is good too. Never drink tap water as it’s contaminated with junk that will mess with your hormone levels.

How much should you drink?

The rule of thumb is half your body weight in ounces. For example, if you weigh 120lbs, you should drink 60 ounces of water each day. Keep in mind that you get water from fruits and vegetables so factor that into your totals! A great way to boost your hydration is to add a pinch of himalayan sea salt to your water. 

Rule #2: Protein, Please


Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, fish, full fat cottage cheese, beef, or high quality whey protein powder or plant protein powder; such as the world’s healthiest protein shake, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety


There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Big

A muscular women doing push ups in a fitness club.

One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with barbells and/or free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email me to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables. Now, this is a tricky subject because for some clients we would suggest they never count calories, and just focus on eating real foods. On the other hand if one of our clients needs to lose a specific amount of weight for a goal date, then the scientific approach of calories in vs calories burned would be put into action. You should always remember, not all calories are created equal. You always want to eat most of your calories from real food. With all of that being said; your big takeaway should be this; calories matter but hormones matter more. Which brings us to our next rule…

Rule #6: Go to Bed

Sleep. Woman sleeping in bed having beauty sleep in pajamas. Beautiful cute girl in her twenties. Asian Caucasian female model in full body lying down.

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them.

When it comes to fat loss, it’s all about balancing your hormones, and what has the biggest influence/impact on your hormones? SLEEP! Can you see how the two are related!

Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight fatty snack temptations, and burn more fat during your waking hours.

Learn 3 practical solutions to getting the bet sleep ever.

Rule #7: Relax Once


This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.

If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to burn the fat and transform your body once and for all!


Cook Your Meals

Another rule to fat loss is to cook most of your meals at home. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch yourself become leaner.

Easy Baked Salmon

Baked-salmonSalmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Important note to remember, always buy organic wild caught fish or farmed fish to avoid the cancer causing high levels of PCB’s found in farmed fish.

Servings: 4 (Always Buy Organic Ingredients)

Here’s what you need…

  • 1/2 cup Greek yogurt, full fat

  • 1 lime, juiced

  • 3 garlic cloves, minced

  • 1 1/2 teaspoons ground coriander

  • 1 1/2 teaspoons ground cumin

  • 4 (3oz) wild caught salmon fillets

  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.

  3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

  4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 272 calories, 12.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.