Fat Loss Tips

Everybody needs a little helpful advice on the road to weight loss success. Following are eight basic but effective fat loss tips that will make adhering to your nutrition and exercise plan much easier. They will gear your body and your mind for extreme fat burning mode:

1)HOW OFTEN DID YOU EAT TODAY? To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.

2)DID YOU EAT A COMPLETE LEAN PROTEIN SOURCE WITH ALL 5-6 MEALS? Women should eat around 20-30 grams of protein while men should eat about 40-60 grams per meal. Protein is a powerful agent for reducing body fat. It also stimulates your metabolic rate, builds up muscle mass and raises metabolic rate.

3)DID YOU EAT VEGGIES (AND FRUITS) WITH ALL 5-6 MEALS?Science has shown that in addition to the micronutrients packed in veggies there are disease fighting phytochemicals and antioxidants essential for optimal functioning. Fruits and vegetables also provide an alkaline load to the body to balance the usual state of acidity which can cause loss of bone and muscle. Finally, vegetables and fruits are full of fiber which helps your colon function optimally and keeps you feeling full. A diet high in vegetables and fiber will diminish your appetite and cause you to feel less hungry.

4)WHAT KIND OF CARBS DID YOU EAT AND WHEN? If your goal is fat loss and you haven't just worked out, put that plate of pasta, bread and other starchy carbs to the side in favor of fruits and veggies. The only time you should eat starchy carbs is right after your workout. These carbs cause glycogen stores to replenish themselves during exercise recovery. If you're not working out stick to your veggies and fruits.

5)DID YOU GET YOUR HEATHY FATS? It's recommended that 30% of your diet come from fat- an equal amount of saturated, monounsaturated and polyunsaturated fats. Getting the right fat ratios is really simple. Just add the healthy monounsaturated fats (olive oil and avacado) and polyunsaturated fats (fish oil) into your existing diet and that's it.

6)DID YOU TAKE YOUR FISH OIL CAPS YET? Fish oil deserves special mention as a healthy fat because it has been shown to actually help you burn fat and look leaner. It is also involved in more than 3000 positive bodily functions. Fish oil is one the healthiest compounds on earth.

7) ARE YOU DRINKING ZERO CALORIE BEVERAGES? Avoid the calorie containing drinks. Send back the soda, fruit juice and anything else with more than 0 calories. Water and green tea are always good choices. Green tea is full of antioxidents and can moderately raise metabolic rate.

8)ARE YOU FOLLOWING THE 90% RULE?
The 90% rule suggests 90% compliance to your nutrition and exercise program rather a strict 100%. Having permission to break the rules 10% of the time can actually have positive motivational effects.

When it's time to plan, prepare or order food think of these tips to make sure you are following the basic nutritional rules of fat loss. Each time you practice one of the tips, you'll reinforce it until it becomes second nature. When this happens you will see success on a regular basis. Your habits will have changed-for life.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more weight loss programs and ideas go to http://www.aerobic-exercise-coach.com