| There are many easy ways to help facilitate fat | | | | same time everyday. Getting fewer than 7 hours |
| loss. The more of the following tips you do the | | | | of sleep each night can disrupt the levels of the |
| more likely you are to reach your weight loss | | | | hormones, leptin and grehlin, which can cause you |
| goals. | | | | to want to eat more. |
| 1. Get Control Over Your Diet: Your diet accounts | | | | 4. Drink Water: Often when you think you are |
| for 75% of the current state of your physique. | | | | hungry, you are often actually dehydrated. |
| You cannot possibly exercise enough to | | | | Additionally, all the metabolic processes in your |
| overcome a crappy diet, so you need to pull it | | | | body occur in water. Being adequately hydrated |
| together. Here is what you need to do:a. Make | | | | will help facilitate optimal metabolic activity. |
| good food choices: Choose whole, natural foods | | | | Women should be drinking 80 ounces per day, |
| to provide you with the energy and nutrients | | | | and men should consume 120 ounces. |
| your body needs to function optimally. These | | | | 5. Enlist Social Support: It is a well known tidbit |
| include nuts and seeds, fruit and berries, all | | | | that those who are trying to accomplish a goal |
| veggies (especially the green ones), avocados, | | | | and have the support of those close to them |
| 100% whole grains, lean chicken and turkey, and | | | | accomplish more than those who do not have |
| wild salmon. Absolutely NO: fast food, refined | | | | social support. Try sharing your fat loss goals with |
| carbohydrates, artificial sweeteners, added sugar, | | | | family and friends and ask for them to support |
| foods high in saturated fat, foods that come in a | | | | you on your journey. Also, join an online forum or |
| box, can or have a shelf life of 2018, processed | | | | fat loss group where you are surrounded by |
| food, soda, fruit juices, or alcohol.b. Portion control: | | | | other people who share similar goals as you. Being |
| Eat less than you do now and eat only until you | | | | held accountable will greatly increase your chances |
| are 80% full.c. Eat at the right times: To kick-start | | | | of following your plan through to then end. |
| your engines eat your first meal immediately upon | | | | 6. Use Supplements: Often times even the best |
| waking, eat a meal or snack every 4 hours to | | | | diets cannot supply us with every nutrient our |
| keep insulin levels regulated, and do not eat after | | | | bodies need to run efficiently. Try supplementing |
| 9 pm. | | | | with some or all of the following: Multi-vitamin with |
| 2. Exercise - But do not waste your time doing | | | | spirulina, omega 3 and 6 fatty acids, forskolin, |
| the wrong kinds! Long, slow, continuous, aerobic | | | | guggul, advantra Z, L-tyrosine, chromium, and |
| exercise at an easy pace may help keep you | | | | vanadyl sulfate. |
| healthy but it will not lead to major fat loss. So | | | | 7. Keep a Weight Loss Journal: Each day record all |
| skip the 45 minute walk on the treadmill at the | | | | food consumed, exercise performed, amount of |
| gym while you gab with your friend and trade it in | | | | sleep, water intake, and any supplements you |
| for one of these more efficient fat burning | | | | take. This will not only hold you accountable for |
| modes of exercise:a. Strength training circuits: | | | | your actions but you will be able to keep track of |
| Perform 5-10 multi-jointed moves (i.e. squat and | | | | the things you do that do and do not work. |
| push up) using body weight, stability balls, and/or | | | | 8. Reduce Stress: High levels of stress causes |
| dumbbells. When completed in a circuit with no | | | | your body to release cortisol into your |
| rest in between each move a pretty mean cardio | | | | bloodstream. Prolonged elevated levels of |
| workout will result.b. High intensity cardio intervals: | | | | circulating cortisol can cause impaired thyroid |
| Alternate 30 second-2 minute high intensity cardio | | | | function, decreases in muscle tissue, and blood |
| intervals with 10-30 seconds of rest. This can be | | | | sugar imbalances, among other things. Therefore, |
| done using running on a treadmill or outside, | | | | you must try to eliminate, or at least control, the |
| elliptical, rowing machine, or bike and will have a | | | | amount of stress in your life. Try yoga, relaxing |
| major fat burning affect. | | | | massages, or taking quiet bubble baths. |
| 3. Get Enough Sleep: Get at least 7 hours. Also, | | | | Follow these 8 tips and you will be well on your |
| try your best to wake up and go to sleep at the | | | | way to achieving your fat loss goals. |