21 Tips on Fighting Fat After 40
Special for eDiets
Fat loss is not easy. If it was, 65 percent of the population wouldn't be overweight.
Overweight and obesity come with a number of health risks, but you know what the one complaint is that I hear the most? It’s not "help me decrease my risk of heart disease." Or, "can you help me better control my diabetes." It's, I have this jiggle under my arm" and I say you mean the wave that keeps on waving when your hand stops?" And there is always an instant feeling of connection, like I've heard this complaint before, and this person isn't the only one.
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So with that said, let's talk about 21 Fat Loss Tips to get you started so you can kiss that wave that keeps on waving" goodbye.
1. Eat more fruits: Studies at Penn State University that increasing fruit intake helps facilitate weight loss.
2. Drink tea: research suggests that those who drink tea (black, green, or white, as long as it's from real tea vs. herbal tea) have lower BMI numbers (body mass index) and have less body fat.
3. Lift weights. Build more muscle, burn more calories. 'Nough said.
4. Start meals with a salad and low-fat dressing. Salads will provide some bulk to help fill you up, so you eat less calories overall.
5. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but also increase your metabolism, through something called the thermic effect of food.
6. Decrease/eliminate simple carbs. By increasing insulin levels, they provide a very favorable environment for gaining fat.
7. Eat more veggies. They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.
8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned.
9. Alternate upper/lower body routines -- squats/bench press, lunges/dumbbell rows, etc. This will keep your heart rate elevated throughout your entire workout -- meaning you'll be shedding fat faster than ever.
10. Include low-fat water based soups as snacks with meals. This will help fill you up and decrease the amount of calories and fat you consume.
11. Don't forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.
12. Lift heavy to build muscle. Put down the pink 1-pound dumbbells and push some iron. Don't worry, you won't get too big." What you'll get is a fat burning machine.
13. Bump up the intensity -- make your workouts count.
14. Change up your routine -- variation is the key. Your body grows accustomed to what you do. If you do what you've always done, you'll get what you've always gotten.
15. Take a walk. The more calories you can burn each day, the better.
16. Replace one meal a day with a large salad and lean proteins.
17. Self monitor. Keep a journal. There's no other way to track what you're putting in your mouth.
18. Portion control. Avoid the buffet line and never super size a thing; instead make sure you're following what the nutrition label recommends for a serving.
19. Switch to calorie-free drinks. All calories count, whether they're liquid or solid, so unless it's milk, opt for tea or water.
20. Don't drink juice; eat the whole fruit. The whole fruit provides more nutrients and fills you up more.
21. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab a yogurt, a piece of fruit, or make a smoothie. It doesn't have to be fancy.
Dr. Chris Mohr is the owner of Mohr Results, a company that offers corporate seminars, sports nutrition lectures, and reliable health information. Mohr is also co-author of Human Inferno: 99 Days to Lean. This is a user's guide to fat loss tells you how to eat and how to train -- a 99-day fail-proof manual for fat loss. Go to www.HumanInferno.com to check it out.
posted by Diet & Body at
5:16 AM
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