Action 1: Eat More Fruits And Vegetables Every Day
Fruits and vegetables are essential to a healthy body and should be an important part of your daily diet. If you have a few (or a lot of) extra pounds to lose, one of the best goals you can set for yourself is to eat more fruits and vegetables throughout the day. Fruits and veggies are filling, high-fiber, oh-so-good-for-you foods. They’re packed with vitamins and minerals that can help to keep you healthy, but don’t carry huge amount of calories.
By increasing your fruit and veggie intake, you’re basically making less room in your stomach for anything that won’t help you achieve your fat-loss goals. You’re also doing your overall health a huge favor. By increasing your fruit and veggie intake, you’re basically making less room in your stomach for anything that won’t help you achieve your fat-loss goals. You’re also doing your overall health a huge favor.
Action 2: Strength Train Three Times A Week
I’m not telling you to go crazy and spend every open minute you have in the gym. Instead, make it a habit to lift weights three days per week.
At this frequency, you’ll still give your body the stimulus to lose fat, while maintaining or increasing your muscle mass. More muscle mass means your body will have to work harder to keep those muscles functioning and healthy, which means you’ll burn more total calories!
My preferred strength-training template for fat-loss training is three total-body strength-training workouts per week on nonconsecutive days.My preferred strength-training template for fat-loss training is three total-body strength-training workouts per week on nonconsecutive days.
Action 3: Move Your Body On Off Days
On days you don’t strength train, get in extra movement. This can be practically anything from hopping on your favorite cardio machine for 30 minutes, to going for a brisk walk, to doing something more fun like hiking, swimming, or any other activity you enjoy.
Mix and match, but focus primarily on activities you enjoy. If you’re doing things you like, you’re much more likely to move frequently, consistently.
Action 4: Eat More Protein
It’s a world of carbs out there. I’m not going to tell you they’re “bad.” Far from it. But if fat loss is the goal, include a good source of protein with every meal and snack you consume. Amazing health benefits of proteins include a better muscular health, stronger immune system, healthy hair, skin and maintenance of fluid balance in the body. Protein can also turn into an energy provider when required by the body.
Your body needs protein in order to build and maintain muscle. Your body’s protein needs are dependent upon your health and activity level. You need to fill your diet with a variety of protein-rich foods, which isn’t hard to do since protein is naturally found in many nutritious foods — many of which are likely already part of your regular diet.
Try not to rely on only one type of protein. Mix it up. But get it! Finally, they keep your immune system strong, transport and store nutrients and can act as an energy source, if needed.
It is always advisable to choose a balanced diet with an adequate amount of proteins along with other nutrients to ensure a healthy body and revitalized mind. So repeat after me: Protein and vegetables. Protein and vegetables.
Eat proteins, stay healthy!
Action 5: Put These On The Calendar
There’s nothing revelatory here. These are all solid, time-proven techniques. So what’s going to make them work when other stuff hasn’t? You’re going to plug them into your calendar, like they’re important meetings you wouldn’t dream of skipping.
For example, every Monday, Wednesday, and Friday (or whatever days work best for you) write down “Strength Training.” Set aside the time you’ll do it, and have your routine picked out and available, so you know exactly where it is. No guessing allowed.
On other days, jot down “hike” or whatever other activity you’re going to do. Like the training sessions, reserve a specific time, and stick to it. Every day, write notes or otherwise somehow remind yourself to “eat fruits and veggies” and “eat protein.” If you want, you can even plan out your meals beforehand. It seems like overkill if you’re not accustomed to it, but it works.
At the end of each day, check off what you accomplished. Then, you can look at the next day and know exactly what you need to do. These notes are a terrific way to stay on track because they provide identifiable actions to take on a daily basis.
Take this seriously for several months, and you’ll create habits that will help you lose body fat and build a leaner, stronger body for years down the road.
Fitness World 