Wonderfully Fit Personal Training

Try to eat your meals slower, savor every bite and really enjoy your food. It takes your body around 20 minutes to realize that it’s full. If you eat too fast, you will eat excess calories while your body is determining whether it is still hungry. By the time your body realizes that it’s full, it is too late! You’ve already eaten more than you needed and consumed too many calories. If you eat slowly, your brain will start sending signals to stop eating just in time and you will be able to correctly monitor your hunger.

Make healthy choices when cooking at home. Steaming, broiling and stir-frying meals are very healthy ways to prepare foods. When stir-frying, choose Pam spray or a small amount of extra virgin olive oil. The healthy mono-unsaturated fats in olive oil will help keep you feeling full for longer periods of time. Stay away from oils with high saturated fat such as coconut oil, corn oil, palm oil and vegetable oils. If you have a good steamer, you can simply add some food with a little water and you’re all set.

One of the best things you can do to drop excess body fat is to decrease your intake of sugar. Start gradually decreasing high sugar foods like donuts, candy bars, cakes, pies, hard candy, fudge, soft drinks and processed fruit juices. If you want to cure a sweet tooth, try frozen grapes or sugar free Jell-O. By decreasing your sugar intake, you will be able to control your insulin levels which will help unlock your body’s ability to start burning stored body fat.

Plan your food intake for the activity you will be doing. If you will be sitting at your desk all day, eat appropriately. Eat a smaller meal since your body will not need that much fuel. On the other hand if you will be strength training, then you should eat more calories to fuel your body throughout the intense training session.

Be patient and don’t get discouraged if you’re not losing weight fast enough. Remember, it didn’t take you 3 weeks to gain those extra 20 pounds so it sure as heck will not take only 3 weeks to lose it! Create a smart plan of attack and focus on losing the correct kind of weight, which is body fat. You should set a weekly goal of 1 pound per week. This way you will have a much better chance of keeping the weight off for a lifetime.

Soft drinks and high sugar juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source. Make sure to always check your fruit juice for high amounts of processed sugar. Look on the ingredients list for “high fructose corn syrup” which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fru

Thermogenic foods are the ones your body uses maximum energy (calories) in order to properly digest. Some of the greatest thermogenic foods are vegetables like broccoli, cauliflower, mushrooms, squash, celery, zucchini, peppers, lettuce and green beans. These foods are very low in calories which allows you to include a large quantity of them in your diet.

Eating more fiber is a great tip for weight loss. Fiber will give you a feeling of fullness with a limited amount of calories. Fiber also helps to reduce constipation, indigestion, gallstones and cholesterol, and assists in combating heart disease and some cancers. Eat a variety of fibers (soluble and insoluble). A varied, high fiber, healthy diet will provide both. Soluble fiber comes from fruits and insoluble fiber comes from whole grains. Fiber rich foods include oat bran, beans, lentils, fruit, vegetables, whole wheat bread, brown rice and oatmeal.

By eating small nutritious meals, you will increase your metabolism and keep yourself full throughout the entire day. It will also amp up your energy and keep your insulin levels constant. Ideally, you should eat 5 to 6 times per day, without about 3 hours between each meal. Imagine yourself grazing versus hoarding. You want to graze on small amounts of foods several times instead of hoarding on large amounts of foods a few times a day. If you wait too long between meals, you will have the tendency to binge and consume far too many calories since you will be extremely hungry.

Strength training builds lean muscle mass. By adding muscle you will be adding the most potent fat burning tissue to your body. Muscle tissue is the most metabolically active tissue in your body, so make sure to build as much as possible. Studies have estimated that for each pound of muscle you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories per day, or an extra pound of fat every 7 to 10 days. This is without making any other changes! In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%.

Make sure to include a lean protein source at every meal. Shoot for 1 gram of protein per pound of body weight. By eating enough protein, you will keep your nitrogen levels high which supports muscular repair and growth. Protein has thermogenic effect of 30% which makes it the highest thermogenic food compared to all other nutrients. This means that for every 100 calories of protein you eat, 30 calories are burned by your body to digest the food leaving you with a net 70 calories. Here are a few quick and healthy protein packed snacks: Black bean and albacore tuna (water packed) (Mix a can of each and microwave.) Protein powder and non-fat cottage cheese (Mix a scoop of protein with a cup of cottage cheese.) Protein bars (Choose one with at least 20 grams of protein, a maximum of 5 grams of sugar and 300 calories. Throw a box in the freezer and they will make a great snack. They’re really good for hitting that sweet tooth late at night.) GeniSoy Soy Crisps (The perfect richly se

Drinking water is one of the most important aspects to losing weight. Our bodies are over 70% water and it needs a large amount of this liquid to maintain its daily functions. Water helps to flush our systems and remove harmful toxins. When you don't drink enough water, your body actually holds onto the water it has which in turn, leaves you bloated. In order to release the water, you need to consume enough of it throughout the day. Water is also a great no-calorie source to fill up your stomach which helps keep you feeling fuller. Try drinking ice cold water to actually burn more calories. Your body needs to heat up the ice cold water and it uses energy (calories) to do so. This is what's called the "thermogenic effect." You can burn an additional 100 calories a day by drinking one gallon of ice cold water. Over the course of month, this equates to almost 1 pound of weight and 12 pounds of weight loss per year!

Avoid drastically cutting your calories. Quick and drastic weight loss can cause issues with your body's metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where the weight is coming from. Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately comes from lean muscle mass and this is exactly what causes serious issues with your metabolism. Muscle is your body's most potent and active tissue for burning calories and body fat. It's basically your body's "furnace" and you always want to keep it burning hot. When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body's lean muscle mass is cannibalized and the person loses some of the most powerful tissue for keeping a lean body. The worst thing is when the person finally decides to get off their diet and they go back to their unhealthy eating hab