Six Secrets To Fat Loss Success Without Having To Exercise
The key to losing fat and overall weight is primarily a behavioral issue that involves your choices about how you select foods and when to eat them
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Exercise is only effective once the calories are understood in terms of quantity, quality and meal planning. Getting a good understanding about what you eat is essential before you even start to think about going to the gym or working out.
Here we provide six tips for success.
It is important to change your way of thinking about food. Instead of thinking of these six pointers as tips, think of them as fat loss accelerators. This thinking will support the feeling that you are taking action and intending for positive results rather than as a burden or feeling like you are depraving yourself.
These simple accelerators help your body shed fat at a faster rate, and who wouldn't want that?
1) Read and learn about food labels
A healthy diet is the key to a healthy body. Nutritional Facts which are printed on most all foods provide great information about calories per serving and the amount those calories are divided among fat, protein and carbohydrates. Learning how to read these labels will make you more calorie conscious.
2) Never skip breakfast.
When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day. When you starve yourself by skipping meals, your body often reacts by causing you to make up for the lost calories later in the day or at night, often consuming more total calories than had you had that first meal.
3) Start your day with a high-protein, low-carbohydrate breakfast.
Protein is the nutrient that builds calorie-consuming muscle. The more muscle or lean body mass you have, the higher your metabolism. Protein also does not spike your glucose levels which can cause you to get hungry just hours after that first meal.
4) Avoid high-glycemic foods
Foods such as sugar, pasta, white rice, and white flour have a high glycemic index which is a term that determines how quickly certain foods turn into glucose (a form of sugar) in the bloodstream. Choosing foods low on the glycemic index will not only help to control your weight by curbing your appetite, it will also help to control cholesterol, maintain a healthy heart and decrease the risk of developing type 2 diabetes.
5) Eat three balanced meals each day.
Avoid snacking and don't eat after dinner. Eating regularly reassures your body that food is plentiful. This encourages your body to burn calories. If you skip meals, your body thinks you're in famine and reacts by reducing your metabolism, which makes it difficult to shed weight. Some health practitioners advocate eating several small meals a day, even 4 to 5 depending on your lifestyle and overall caloric needs. Snacking should be considered one of these meals.
6) Keep a food log
Self-monitoring is a form of accountability and one of the secrets to fat-loss. By keeping detailed, accurate, daily records of the food you eat you are holding yourself accountable. No hiding or denial of what you are eating.
The most important reason to keep a food log is often overlooked. It's too easy to go through an entire day, mindlessly eating without giving a second thought to what and how much you are eating. A food log makes you stop and pay attention to what you eat. The simple act of paying attention to your eating habits is often all that is needed to initiate change in your own eating habits.
Bonus Tip: Diets don't work!
Dieting is not what you eat but a state of mind that supports a temporary form of "being good". Your mind can put up with it for only so long because it cannot grasp the concept of being on the "diet" forever. Therefore, its inevitable that once you reach some success and stop your "diet", you will revert back to your old eating habits and gain the weight back. Statistics are not promising for most diets. Diets tend to only benefit people selling books about the latest fad diet.
So here we have a set of fat loss accelerators that will speed up your weight loss efforts. If you follow these guidelines, you will see weight loss and fat percentages drop without having to exercise. Adding exercise into your regimen on top of your new eating habits will not only accelerate your weight loss, but allow to eat certain foods to give yourself a reward as long as your overall calorie consumed vs. calories burned is a net loss.
by: John Stuart Leslie
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