Top 9 Fat Loss Tips

Stephen Holt, Timonium personal trainer

Millions of readers of national fitness magazines including Shape, Women's Health, Fitness. Woman's Day, Family Circle, Runner's World, (and many others) have made their exercise programs both more effective AND more efficient with fitness and nutrition advice from "America's Baby Boomer Expert," Stephen Holt.

I say it literally every day …

It’s not weight loss that you’re after, it’s fat loss.

In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 9 Essential Fat Loss Tips. [You know me, round numbers are literally thoughtless.)

Fat Loss Tip #1: Go to Sleep
Ahh, let’s start with the easiest and the most fun. When you sleep well you decrease your production of cortisol which will decrease not only your overall body fat but your belly fat.

Fat Loss Tip #2: Keep Track (at least for a few days)
There’s a reason our members at 29again and the members of our private Facebook group start with a 3-day food log. [Fitness Pro Secret:] Your willingness to track your food intake is indicative of your dedication to your program.

Counting calories isn’t the point. (In fact, counting calories may be pointless.) The point is to pay attention to everything you’re eating.

Fat Loss Tip #3: Eat Breakfast (and pay attention)
IF (yes, capitalized for a reason) you’re not eating breakfast and you’re still struggling to lose fat, start eating breakfast — and pay attention to your results.

Eating breakfast works for some people, but not for everyone. Focus on protein and fat to keep you satisfied. (I don’t really have to say no bagels, danishes or donuts, do I?)

Fat Loss Tip #4: Don’t Get Too Hungry
Hungry people make poor food choices AND eat too much of that poor choice.

Keep healthy (high protein/low carb) snacks nearby and drink plenty of water to avoid eating too much when you should be drinking.

[Yes, I’ve read your mind … nuts are a fine choice. Keep hard cooked eggs in your frig at all times. If you want a recommendation on bars, go with Quest bars. Kind Bars and Larabars are okay if you’re looking for simple ingredients and don’t mind the carbs.]

Fat Loss Tip #5: Skip the Restaurant
It doesn’t really matter what you order, it’s hard to eat well at a restaurant. At least at home you know exactly what’s in your food and exactly how it was prepared. (Servers and chefs have been known to fib occasionally.)

Fat Loss Tip #6: Eat Your Veggies
Have veggies with every meal. Yes, every. That includes breakfast.

Cruciferous veggies (known in my house as The Stinky Food Group) in particular have a chemical called DIM that can decrease the hormones that lead to female-pattern (hips and thighs) fat storage.

Fat Loss Tip #7: Check Your Pants
[Insert your own joke here] Again, it’s not weight loss but fat loss. That means the scale doesn’t matter. Pick a pair of pants (or a dress is fine, too) and use the fit as a guide.

I also recommend measuring your waist on the same day each week. Measure right at your navel – it’s a consistent marker.

Fat Loss Tip #8: Reduce Alcohol Intake
I saved this for the end so you don’t yell at me too much. You can keep telling yourself that you’re drinking red wine for the health benefits, but your body still treats alcohol virtually the same way it treats pure sugar. Not good.

Fat Loss Tip #9: Keep Going
You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. We can help. Use the form below to get in touch with us. Do it now before you come up with another excuse.

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