5 Steps to Stick to a Weight Loss Program
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Already worrying about sticking to your New Year's? Before you fall off the fitness wagon for the holidays, here are some important fat loss workout and nutrition tips are for you. After all, the holiday eating bonanza will soon be over (honestly!) and you'll be ready to workout for fat loss and to look good at the beach. And you want to be ready for that, don't you?
Here are my 5 simple steps to help you lose fat and get lean.
1. Find a source of social support. It can be a friend, spouse, or co-worker, but research from Stanford University shows the ideal social support is a professional that you feel obligated to report to on a consistent basis.
2. Eat 6 small, balanced snacks and meals per day, rather than 2 or 3 large meals. A study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Eating several small meals per day might even help you burn more calories. Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
3. Commit to eating whole, natural foods such as fruits, vegetables, and lean protein sources, rather than processed foods like muffins, fast food, and sugary snacks. Use fitday.com to monitor your food intake.
4. If you want to lose fat, start by reducing your calorie intake by 200 calories per day. One easy way to do this is to replace sweetened beverages with water or Green Tea.
5. To get lean, you'll need to include some form of strength training and cardiovascular training. If you haven't worked out in years, start conservatively and get professional advice on how to structure your workouts in the safest, and most efficient and effective manner possible.
Don't just focus on cardio. You need strength training to build your muscles to help you handle cardio type activities while reducing your risk of injury.
I am often asked if there is anything that can be done about the decrease in metabolism that happens as we age. Well, the nutrition tips mentioned above give you at least one helpful tip.
And of course, sticking with a consistent exercise program will also maximize metabolism. Eating properly and exercising can keep your metabolism at optimal levels for several decades - you are never too old to lose fat, gain muscle, and get lean.
The good news is that you don't have to spend hour after hour in the gym to get great results. A good program should have you in and out of the gym (shower included) in only an hour. Or better yet, get a program that you can do at home with only your bodyweight or some light dumbbellls, without the need to go to a fancy, expensive, crowded mega-gym.
Related: 5 Steps to Stick to a Weight Loss Program
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