The problem many of us have in losing body fat is that we’re usually more efficient in wishing for a slimmer physique than actually attaining one. Most of us actually try too hard, going to extremes that are either ineffective or detrimental to our progress. Here’s a piece of advice from one who has witnessed many folks succeed in becoming one of the triumphant “losers”: Take it easy.
The extra weight you may currently be carrying is likely the result of many small behavioral actions, like eating between meals or driving to places that you could easily walk to instead. Losing the fat may really be as simple as adding some extra activity, as well as some small clever activities, into your day. These activities include actions taken in your diet, exercise and attitude levels.
The addition of several of these examples into your day will do nothing more for you than help you to obtain your fat loss goals sooner than you had previously planned. By themselves they are not very powerful. However, bunched together they add up to a giant supplement on the road to success. Give them a shot and watch what happens.
- Fidgeting. Those who habitually squirm, toe-tap or play the drums on their desks burn, according to some studies, up to 800 calories a day. That’s like running several miles! If you’re not a naturally fidgety person, don’t try to become one. You’ll only succeed in frustrating yourself. Instead, try doing things that make you move more, like changing the channels on the television manually or parking at the opposite end of the lot from your destination.
- Sharing. Most restaurant portion sizes are HUGE. Try cutting down by sharing. And if the thought of eliminating deserts is simply impossible, at least share them with someone, or several someone’s.
- Write down everything you eat and drink...and be honest. Instead of wondering why you are gaining or not losing weight, it will soon become evident. If you want a little more incentive to watch what you ingest, get a friend or family member to agree to hold you accountable and to check your "food journal" once a week. And while we’re at it, water is what flows in rivers; not soda. That’s why you should drink water. Often.
- Don’t eat foods from their original containers. It’s easy to fool yourself into believing you’re having “just a tad”, but you’re not as smart as you look. Measure out what it is you want and let that be the end of it. The best bet is to keep “weakness” foods out of the house altogether.
- Go grocery shopping on a full stomach. Nacho chips, donuts, cookies and pies don’t have half the allure they normally do when you go grocery “hunting” on a full stomach. You can enhance the experience by strictly shopping from a list and allowing yourself only one purchase that is not pre-planned.
- Make mealtime smarter, not harder. Before you sit down to dinner, put the amount of food that you would like to eat on your plate and put the rest in the refrigerator. This will discourage you from going back for seconds.
- Take only a limited amount of money. This is simply insurance against impulse or reactionary purchases. It also helps you to develop discipline.
- Swear off elevators and escalators. Stairs are built for walking. They are your friends. Use them.
- Police your speed of eating. Put your fork down between bites and enjoy the moment. The more slowly and thoroughly you chew your food when you eat, the faster you’ll feel satisfied and full. If you still feel like seconds, use the “10 minute rule.” Wait ten minutes. The feeling will probably pass.
- Establish a time-out routine. Take a time out half-way through your meal. Sit back and just breathe for a few moments. Here’s a trick: put a pot of water on the stove to boil. It will take about ten minutes. When it does, get up, fix a cup of herbal tea. When you get back to the table, you probably won’t feel like eating much more.
God bless,
SP
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs.
