10 Steps to Losing Body Fat… and Keeping it Off! – Part 2

Lose Fat - Part 2 - 1By Nunzio Signore (BA, CPT, NASM, PES, FMS)

In Part 2 of this 3 Part Series, we’re going to continue to uncover  not only how to get started on a fat loss program but how to stay there.  If you haven’t read Part 1 (where we covered steps 1-3) please feel free to read it by clicking here.   Here we go.…

4. Start Building Healthy Habits Slowly – Studies show that people tend to be more successful at kick-starting a fat loss program when they start with a “tolerable” amount of change.  By that I mean eliminating deficiencies in omega-3 fats, vitamins and other essential minerals. In addition, appropriate water consumption can be added on a weekly basis and is a great way to start building healthier habits.  Try adding a dose of fish oil and a good quality, whole food multivitamin to your diet in week one. Adding small daily habits each week will compound upon each other so that over time we have a healthy set of habits that we practice every day.

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5. Drink Enough Water Daily – This goes hand-in-hand with # 4 as far as eliminating existing deficiencies. Bottom line is people do not drink anywhere near enough water on a daily basis. Sedentary individuals (folks who do not exercise) need at least 64 oz. (8 glasses) per day. Folks that exercise on a daily basis (3x or more per week) need approximately 80-100 oz. 10-12 glasses per day. Water, not only assists the body in ridding itself of unwanted body fat (by improving the function of our kidneys and eliminating fats through urination), it also helps us feel satiated and cuts down on food cravings and “picking”.

Here are a few tips to help consuming more H20:

  • Find a large container that can help you monitor exactly how much water you are consuming throughout the day as well as enabling you to “chug” large gulps at a time.  Tupperware makes a container called “Chuggables” (click here) which works great for this purpose.

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  • Add a citrus fruit (orange, lemon, lime) to your water if you’re one of those people (such as myself) who find water bland or unpalatable.

6. Eat a Diet Rich in Whole Foods and Healthy Fats – Our meats are being pumped with so much estrogen and growth hormones to increase meat and dairy production that they could be considered a completely different food group from their free-range, grass fed counterparts. These hormones cause extreme inflammation in our bodies. If possible, choose grass fed, free range meats, “wild caught” fish (as opposed to “farm raised”) and be sure you include plenty of green vegetables, legumes, nuts and seeds in your diet. If you’re a vegan and have a problem with meat, consider a high quality, plant-based protein supplement.  I also highly recommend reading the book “Food Rules” by Michael Pollan (click here).  It’s a quick read and super informative.

Stay tuned  for Part 3 where we will dive a little deeper into psychological aspect of embarking on a successful fat loss program.  In the meanwhile please feel free to visit our Adult Training webpage by clicking here.

Our night time “Adult Metabolic Strength” classes begin on Monday, February 16th.  They will be held every Monday and Wednesday at 6:30 p.m.  You can find a complete schedule by clicking here.

See you at the gym.