Home
>
Weight Loss
>
How Do I Begin A Fat Loss Plan?... Let Me Count The Ways!

How Do I Begin A Fat Loss Plan?... Let Me Count The Ways!

Most people are unsure about how to begin a fat loss program. They have many questions about food choices, meal composition and exercise.

Getting yourself in good physical condition will require willpower and dedication and the desire to get results. It is not easy to lose body fat. It took a long time to accumulate the fat and it will take just as long to remove it.

Remember that you should aim to lose 1.5 to 2 lbs. per week. Lose any faster and you are probably losing water and muscle. Losing muscle is detrimental to any fat loss program because it is muscle that burns calories. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOUR BODY REQUIRES!

If you lose fat slowly while learning to adopt a healthy lifestyle, you are more likely to keep the weight off. And, if you ever falter, you'll know exactly how to get back to your goal weight without returning to your old ways.

Here is how to start a good eating program.

1. Increase your water intake. If you are exercising, try to drink at least 100 oz. to 128 oz. per day.

2. Limit yourself to two drinks per week. Alcohol slows your metabolism and decreases your body's ability to burn fat by as much at 40%. Empty calories!

3. Decrease significantly or completely eliminate sugar from your diet. If you are a dessert person, treat yourself once a week to something sweet. This includes soda. If you are a soda drinker, switch to diet and only have two cans per day?Splenda sweetened preferred!

4. Eat 5 small meals per day. This is the most important factor in losing fat. Eating smaller more frequent meals will speed up your metabolism and prevent your body from going into starvation mode. Each meal should be approximately 3 hours apart.

5. Try to eat a serving of vegetables with 3 of your 5 meals. Vegetables are water rich (so is fruit) and have plenty of vitamins and fiber. They are filling and of course they are good for you.

6. Do not eat 3 hours before bedtime. The evening is when you are least active and your metabolism slows in preparation for sleep. You risk storing late-night calories as fat. IF you are absolutely starving at night, have a few pieces of fat free turkey breast to fight the hunger.

7. Do not skip breakfast. This is the meal that will govern your day. Eat a basic breakfast of carbohydrates, protein and fat to set up your metabolism for the day and to provide fuel for your daily activities. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. This means your body will eat your muscle to fuel your activities and your body fat will grow.

8. To lose fat you must put yourself into calorie deficit. This means you will have to eat less than you have been eating. Try to eat 500 calories less per day than you have been eating or reduce your calorie intake by 250 calories and add enough exercise to burn 250 calories. (Example: 35 minutes on a treadmill at 4% incline at 3.5mph.)

9. Lower your starchy carbohydrate intake, increase your protein intake and be careful how much fat you eat. Some fat is necessary. Try not to eat more than 20% of your daily calories from fat. Starchy carbs are potatoes, rice, beans, bread, pasta, oatmeal, etc. Replace these carbohydrates with fibrous carbs, such as green veggies. The best way to slowly lower your carb intake is to stop eating starchy carbs after 3pm so that your last two meals of the day do not contain starchy carbs.

10. Get 8 hours sleep per night. Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue. Lack of sleep encourages the production of the hormone Cortisol. High levels of Cortisol have been shown to promote fat storage.

My fat loss and fitness plan "Every Body Loses" will give you the tools you need to begin a healthy weight loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you're serious about losing fat and getting fit go to www.aim4nutrition.com and get started TODAY!

Good Luck and Be Well,

Aimee Deak
Personal Trainer & Nutrition Analyst
AIM 4 NUTRITION
http://www.aim4nutrition.com

Twin Lakes rental limo .. Lockport Chicago limo O’Hare

In The News:

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Home inventory and restoration apps help itemize and track every item in your home in the event you have to make an insurance claim after a natural disaster.

The White House launched a new cybersecurity safety label, the U.S. Cyber Trust Mark, intended to help consumers make informed decisions on smart device safety.

Today's tech can help make life so much easier — if you know how to use it. Here are a few tips on the quickest and best ways to make your phone, laptop and other devices work for you.

Tech expert Kurt “CyberGuy" Knutsson offers Windows 11 restart fixes: Update drivers, run system scans and check hardware.

Sony and Honda's Afeela 1 EV launches with advanced tech and entertainment for $89,900. Tech expert Kurt “CyberGuy" Knutsson gives his takeaways.

With limited hard drive space, tech expert Kurt “CyberGuy" Knutsson offers these tips for storing large video files and photos.

Tech expert Kurt “CyberGuy" Knutsson says the $236,000 Yangwang U9 electric hypercar boasts 1,287 horsepower and can jump obstacles.

Flip phones are harder to block spam calls from, but it's not impossible. Kurt the "CyberGuy" explains how to stop incoming robocalls on your flip phone.

With so many notifications buzzing our phones these days, it's tough to distinguish between legitimate messages and possible scams. Kurt the CyberGuy helps unravel the mystery.

Scammers have a new trick where they pretend to be job recruiters to plant malicious apps on your devices. It all starts with a deceptive email.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Kurt the CyberGuy breaks down why those emails that warn that "Your Apple ID has been disabled" is most likely a scam. Here's how to protect yourself.

Even small mistakes can negatively impact your credit score; here are some of the most common credit report errors and how you can fix them.

Tech guru Kurt "CyberGuy" Knutsson explores the many different ways you can repurpose that old iPhone of yours rather than trashing it.

A pioneering artificial intelligence and robotics company from China has developed a repository of over 1 million robotic movements to provide robotic training.

Kurt "CyberGuy" Knutsson reveals the warning signs and steps to take if you suspect that your personal computer is infected with a virus.

Researchers found in a study that users of a robotic prosthetic hand could successfully grasp and move two objects at once without dropping them.

The James Webb Space Telescope captured photos of one of the earliest supernovas ever seen using infrared technology, and creating a time lapse of the phenomena.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

New Mac malware variant targets browser credentials and personal data, researchers find. Kurt “CyberGuy" Knutsson gives tips to safeguard your Mac from the latest malware threats.

The Jetson One eVTOL showcases air racing potential, ushering in a new aviation era. Tech expert Kurt “CyberGuy" Knutsson says the race for eVTOL supremacy is just beginning.

Tech expert Kurt “CyberGuy" Knutsson reveals that hackers stole data from Gravy Analytics, a major seller of smartphone location data to the U.S.

Kurt “CyberGuy" Knutsson: If you just bought a new iPhone, here’s what to do first when you fire it up.

AC Future and Pininfarina unveil AI Transformer homes, merging sustainability and innovation. Kurt “CyberGuy" Knutsson says this could change the way we think about home.

How Do I Begin A Fat Loss Plan?... Let Me Count The Ways!

Weight Loss