In the previous article I outlined 5 unconventional fat-loss tips that you probably don’t normally hear in the media. Below are 5 more tips that I think would be wise to follow. As mentioned in the last article, if you feel overwhelmed with all the tips, just pick 1 tip that you feel you are most comfortable with and start there.
1. If it’s in your kitchen you will eat it.
Regardless of how much willpower you may have, studies continuously show that whatever food you have in your house or kitchen will eventually be eaten. If you are trying to lose fat, don’t buy heavily processed foods for your kitchen. Save those food for those times you are on the road and have trouble finding healthy, minimally processed food. You don’t need to stress out about it and start feeling guilty if you buy candy, donuts, cake etc. but do your best to limit bringing these items into your kitchen (tip: don’t shop on an empty stomach and you will be less likely to buy these types of food)
2. Limit liquid calories
While many people will tell you to avoid liquid calories I think it is more practical to limit them. Try to limit your calorie intake from beverages to 150 calories a day. This means, you can still drink a coke, or have a latte, but if your goal is fat loss, excessive ‘empty’ calories won’t help you get there. Therefore, pick either a coke or latte in this instance. It’s very easy to drink upwards of 500 calories a day in beverages which isn’t ideal for someone trying to lose fat. Coke has little baby cans that come in under 100 calories (they’re so cute I tell ya!)
3. Add before you subtract
Psychologically it might make more sense to add healthy foods to your diet BEFORE you take away unhealthy foods. On that note, protein and veggies are key in keeping you satisfied and preventing those cravings for certain food groups. Most people would be wise to simply find a way to eat more protein and veggies. Every meal you consume should contain approximately 30 grams of protein (I palm-size approximately) and a generous helping (1-2 handfuls) of vegetables. It’s a simple fact of nutrition that protein is the most satiating (filling) nutrient in the diet and adding vegetables gives you essential micronutrients and fiber to keep you full longer. The more active you are, the more protein you should probably consume. It’s difficult to consume too much because it fills you up so fast. For instance, a chicken breast contains about 30 grams of protein and only 120 calories. On the flipside a 12 oz. Coke contains about 150 calories and 0 grams of protein.
4. Guilt should never enter the equation
Off the top of my head here are a few things you should probably feel guilty about in life. Stealing, murder, spousal abuse, child abuse and drunk driving (among many other things). What shouldn’t be included in this list is food, regardless of what that food contains. Unfortunately though, it’s popular in dietary circles to attach guilt to the foods you eat (i.e. Guilt-free brownie anyone?). This is especially true for foods with added sugar. Put simply, once you attach a moral label to a food, you start to moralize all of your food choices, and end up thinking you are a failure as a person if you eat a brownie. The healthiest people on earth eat many of the same foods you and I eat, but they eat them in moderation, and probably follow many (if not most) of the rules I list here.
5. Testimonies are playing tricks with your mind
Testimonies are awesome. They help people decide which individuals are helping other human beings achieve their goals. Unfortunately they can be incredibly deceptive too. For instance, testimonies are usually written immediately after someone has achieved their goal. If one’s goal is fat loss, or weighing a certain amount in 3 months, they will be more than eager to write a testimonial about the success of whatever program , health coach, or personal trainer they used to help them achieve their goal. Ask yourself this question though. What would their testimonial look like in 6 months? 1 year? 5 years? The point here is that health is a lifelong pursuit. Most anyone can get motivated for a set amount of time (30 days, 6 months etc.) because they see the light at the end of the tunnel. The trick and biggest challenge we face as a nation is setting people up for lifelong health and wellness.