Become Flab Free Forever in 10 Easy Ways!!

Sign of a Healthy Life Ahead

If you want a six pack, don’t grab for the six-pack!  Losing weight, getting fit, and being healthy does not require extreme measures.  There is no need to run marathons or eat nothing but shredded wheat, chicken breast, and salad with no dressing.  Small changes in your diet and lifestyle over time can get you to that extreme fit body that you’ve always wanted.  Let’s face it, losing weight is easy.  Anyone can go on a completely restrictive diet for a week maybe two and work out for two hours everyday if they are completely insane.  This is not sustainable, and frankly it’s not even healthy long term!  You will burn out, quit, and will likely binge your way right back into your fat pants.  Keeping weight off is a challenge if you don’t weight loss correctly.  You will need to train your mind more that your body.  Here are the top 10 tips to start your weight loss and get you to your extreme fit body.

1. Eat 6 small meals per day, unless you don’t need to. What? Yes I said it.  If you’re not hungry don’t eat.  Only have 3, 4, or 5 meals then, but don’t eat more than 6.
2. Throw away your dinner plates. (Or you can just put them in storage.)  Meals should fit on your 6″ dessert plates. Ironic, I know.  This tends to be the biggest misconception  of the 6 meals per day plan.  Most people assume it means full dinner plate size meals 6 times per day.  No, that’s not it.  You can eat the same items, but they all have to fit comfortably on the plate.  If you pack the plate with food you’ll be packing yourself into your jeans.
3. Drink 6-8 (8 ounce) glasses of water per day. Yep, drink it up, you can get away from this one.  Does this mean you have to chug-a-lug glass after glass of water before every meal? No, and I don’t recommend that, it dilutes digestive juices which are critical for nutrient break down and absorption.  Sip water through out the day.  Get a refillable bottles, 20 ounces is a good size.  Drink three bottles gradually through a day will put you on the path to proper hydration.  You might have to train your brain, start by drinking at least one full bottle a day and work up to 3 per day over the course of a week.  In the first couple days prepare to run to the bathroom every 15 minutes as your body sheds it’s excess water reserves.  Within 2 weeks you will notice a significant decrease of bloating in your face and the rest of your body when you are hydrated.
4. Get Moving! Here it comes, the dreaded workout.  Okay, let’s be honest.  For optimal health, weight loss, and fitness you should get at least 30 minutes of moderate exercise 3-4  times per week.  If that seems like more than you can handle start small, and set goals.  Make it a goal to jog up and down a flight of stairs once or twice a day.  Walk for 5 minutes once or twice a day.  When that begins to feel easy and effortless, double it.  Just be sure to do something  everyday.  It will stimulate blood circulation which banishes late day energy slumps, it boosts your immune system, and keeps your metabolism up.  Set goals and commit to them.  You will be well on your way to an extreme fit body.
5. Spice it Up! There is no need to eat bland diet foods.  There is a world of wonderful food out there that will tantalize your taste buds, fill your stomach, and keep off the pounds.  Invade your spice cabinet and load your food with flavor without the calories.  Add a little hot pepper to your dish, hot peppers contain a compound called capsaicin which can curb hunger and make you feel full.  Try exotic blends like curry, garam marsala, or Chinese 5 spice can add depth and flavor to any dish making it more satisfying. It can be difficult to eat healthy with the busy life a lot of us lead every day. So be prepared and pack food for the day before you run out the door. It will keep you from feeling hungry and hitting that snack machine filled with weight loss killers!
6. When in doubt keep it out. If you know there are trigger junk foods that you can not resist and call to you constantly when they are in your house, don’t keep them there.  If you love ice cream allow yourself to have it once maybe twice a month, but go out for it or only buy a single serving.  (That means a literal single serving not as much as you can eat in one sitting.)  When it’s gone it’s gone.
7. Keep track. Use a journal and keep track of your food intake and exercise for at least one month.  Write down every thing that goes into your mouth including water, and other beverages.  Write down how you feel through out the day.  If you feel good, bad, tired, hungry, or sore write it down.  The goal is to find trigger foods that are pitfalls for you, and to discover things that make you feel great that you never recognized before.  Maybe eggs for breakfast instead of cereal keeps you full longer.  Maybe you are snacking excessively late in the day.  Maybe you had more energy after the walk break you took at 2:00 pm.  Keep yourself accountable, and discover what works for you.
8. Get a hobby. Do you have an activity that you enjoy doing that doesn’t involve eating?  Something that is unique to you that you really enjoy doing.  Write, read, bead, play a sport, talk to a friend, take a class, learn a new language etc. etc.  The list can go on and on.  During the times of the day that are hardest for you not to snack out of boredom, frustration, stress or anything not related to hunger do something that you enjoy and takes your mind off food.
9. Talk about it. Tell all your friends and family that you have a goal to become fit and healthy and that you want their help.  A lot of people will be inspired and want to join you, some will have respect for what you are doing and help.  Find groups online or at meet up groups that are like minded to your goals.  Use their support to get you mind on track. Some people in your life will be not be supportive, but don’t let them deter you.  Try keep contact with them to a minimum for a while or just don’t talk about your goals until they are ready to take them seriously.
10. Pat yourself on the back. Celebrate your successes!  When you reach fitness or weight loss goals be proud of yourself and celebrate it.  Reward yourself with some time to relax, go to a movie, buy a new book or piece of clothing, or pick up some bath salts and soak in the tub just keep it non-food related.

It is never too soon or too late to start.  If you have times when you fall off the wagon don’t sweat it.  Just remember this is a lifestyle change, and something that you will take with you for the rest of it.  If you follow these techniques it will be a very long happy, and healthy life.