HEALTHY FITNESS 4 LIFE - Helping People Make Lifestyle Changes
Fat Loss Tips
  • Limit your intake of processed foods.  Instead, consume more carbs in the form of whole grains, veggies, fruits, beans and nuts.
  • Eat smaller and more frequent meals to keep your metabolism humming and to reduce the urge of over-eating at any given time.
  • Increase your lean protein consumption to support lean muscle mass and boost your metabolism. (Ex.  egg white, chicken and turkey breast, lean red meat)
  • Reduce your liquid calories (sodas, fruit juices).
  • Drink plenty of water - minimum of eight glasses (8 oz. ea.) per day.
  • Eat more fiber.  It keeps you feeling fuller longer and water-soluble fiber (found in oatmeal, apples and beans) absorbs fat from your digestive tract, moving it through your system quickly enough to diminish your body's ability to digest fat.
  • Consume starchy carbs (bread, rice, oatmeal, potatoes) earlier in the day and water-rich carbs (tomatoes, cucumbers, broccoli, lettuce) later in the day.
  • Both exercise and proper nutrition are necessary for successful weight loss.
  • Reduce/eliminate the amount of fast-food intake.
  • Eat slower to avoid outracing your body's fullness signals.
  • Eat plenty of fish (salmon, halibut, shellfish).  They contain healthy fats and have been linked to fat loss.
  • Avoid hydrogenated and partially hydrogenated oils (trans fat - the worst kind). 
  • Avoid the "fat-free" and "carb-free" trap.  Such foods are highly engineered (contain a lot of chemicals) and often have as much fat due to fat and carb replacements - very unnatural.
  • Reduce your sugar intake and avoid foods containing sugar                    and/or High Fructose Corn Syrup (“HFCS”) in the first three           ingredients. HFCS has been linked to weight gain.
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