Effective Fat Loss – Extreme Boot Camp Style…

Hi Boot Campers!!!

Anyone who’s ever tried to lose weight knows it takes work. But it may not require as much as you think. Throwing everything at the problem might be exactly why you fail at you plan. You have to start small. Don’t try to change everything in your life all at once.

cut caloriesConsuming just 100 fewer calories each day is enough to avert the 1kg the average person gains each year. To lose weight, you have to go a step further, downsizing by 500 calories a day. But you don’t have to slash them all from your plate. Let’s look at practical things to do to enable you to lose those annoying kilograms:

1. Order Two Starters

Instead of a starter and a main course, that is. It’s no big secret that serving sizes at restaurants have grown exponentially over the last couple of decades.  The smaller sizes here won’t wreak havoc on your dietary goals.

2. Don’t Visit The Vending Machine

Pack your own healthy snacks instead and nibble on those between meals. Try carrot sticks; rice crackers and cheese; lean biltong; a handful of nuts; a small yoghurt – this will save you loads of calories every day; not to mention money!!

3. Start With Salad…

…and eat less during the rest of the meal.

4. Stick A Fork In It

If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut 500 calories. Plunging an already-loaded fork into the creamy dressing will pick up more — and the calories that come with it.

5. Watch Coffee Calories

The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch!! If a regular cup of coffee bores you, slim down your latte by going with skim or fat free milk.

6. Walk and Talk

The next time a call on your cell phone keeps you yakking for a while, get up and start strolling. If you did this for 10 minutes every workday at a moderate 5 km/h pace, you’ll burn about 1,000 calories a month and lose around 6kg a year.

7. Crack a Nut

Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks. Remember, though, that nuts are not only rich in heart-healthy fats but also calorie-dense: Count out 15 almonds or cashews or 30 pistachios to keep your consumption in check.

8. Don’t Just Sit There

The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet two hours a day while you work, and you could drop an extra 3kg per year.

9. Sleep Well, Lose More

To little sleep could hinder your efforts to lose weight. Insufficient shut-eye increases the production of the stress hormone cortisol, which regulates appetite. High levels causes bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double Your Protein

The high-protein, low-carb approach may help keep you from losing muscle along with fat. The secret is the amino acid leucine, found in beef, dairy, poultry, fish, and eggs, it helps preserve muscle tissue according to studies conducted.

11. Keep An Exercise And Food Journal

Writing down your fitness training and food consumed is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals. Share you exercise and food diaries with friends. This fosters accountability by making your accomplishments and aspirations a matter of public record.  This way you are less likely to deviate from your plan.

I’ve also found this great website called www.fitday.com where you can create a FREE account to track your daily calorie intake.  Use it boot campers – this way you will know exactly where you are going right and where you are going wrong.

Until next time; stay lean; stay strong; stay positive and motivated and keep training like a WARRIOR!!


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