10 Random Tips For Losing Weight & Getting In Shape in 2012

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  •  Drink a glass of water before every meal. This is a simple and straightforward way to make sure you get your daily ‘quota’ of fluids, if you often forget to drink enough. It can also help to prevent overeating.  
  • Don’t avoid eating fats to lose weight. Fat does not necessarily make you fat! Just make sure you’re eating ‘healthy fats’, such as avocado, fish oil, krill oil, olive oil, coconut oil, nuts, seeds etc. Fats are important in the absorption of certain vitamins for hormone production, and can help stabilize your blood sugar levels, which will help you to look better and feel better.
  • Vary your gym workouts often, so you’re not doing the same thing each time. If you stick to the same routine, your body will adapt to the same stimulus placed upon it every time you exercise, and there will be no ‘need’ for it to improve or change. Vary your strength and interval training workouts with different exercises, number of repetitions, degree of weight and resistance used, length of breaks, sets performed, etc.
  • Choose one day a week – Sunday is a good day – to cook meals containing lean meats and veggies, then place them in separate containers or lunch bags and put them in your freezer. Each night before bed, take out a few meals to thaw out for the next day to take to work. Being able to get your hands on healthy pre-cooked meals easily is a very important part of helping you to stick to a healthy eating plan.
  • If you work in an office environment, buy a big bowl in which to keep fruit at your desk, a few big bags of nuts to keep in your drawer, and a tub of protein powder on stand by. Now you’ll never be stuck for something to eat or fill the need to get take-away and wreck your eating plan have to wreck your eating plan because you aren’t prepared. Remember: preparation is everything when it comes to sticking to an eating plan.

Photo: Lee Harrelson

  • Make it a habit to eat some vegetables every time you eat a meal. This will ensure you’re eating enough of them. It doesn’t have to be an elaborate cook-up. It can be something as simple as a handful of baby spinach straight from the bag. How is that for quick and easy? Eating more veggies will help you lose body fat, give you more energy, and help you to be healthier in the long run.
  • Did you know that 1kg of muscle burns approx 60-100 calories per day, while 1kg of fat only burns about 8-18 calories per day? And if you were to place 1kg of muscle next to 1kg of fat, the fat would take up more space because muscle is a much denser tissue. So make sure you’re doing some sort of metabolic weight training. It will increase your metabolism, so you’ll be burning more calories at rest. And the more of your bodyweight that’s made of lean muscle, instead of fat, the smaller you will be. So you’ll be able to fit into smaller clothes more easily!
  • Commonly drunk beverages such as cappuccinos, soft drinks and store- bought fruit juices contain a substantial amount of sugar and ‘empty calories’. These are calories that offer no nutritional value and are likely be stored as body fat. Reducing the consumption of these drinks will help to reduce your calorie intake and help you start losing body fat.
  • Make sure you take time to relax, sleep and de-stress. Being constantly on the go and stressed can disrupt certain hormones that make it very hard for you to lose body fat and easier to store it. Aim to get at least 8 hours sleep per night, and take up meditation, yoga or stretching exercises. Even relaxing walks along the beach can help.
  • Write down your weight loss and/or your fitness goals on a piece of paper and stick it on your bedroom wall. It sounds silly but this will help to reinforce your goals and to encourage you to take action every day in order to achieve them. This can make a huge difference between sticking to your weight loss or fitness program and succeeding, or allowing it to fall by the wayside.

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