Freeway to Fat Loss
Top 10 Fat Loss Tips
By Charlene SanJenko, powHERhouse.com
Lifestyle Management Expert & Performance Coach
I’ve been asked over and over for my Top 10 Fat Loss Tips. Well, here they are. More information. Words on a page. Unless, you put them into action.
#1. Know what you want. Focus. Those who know exactly what they want and by when are the most successful. Not enough can be said about razor-sharp focus.
#2. Want it bad enough. Desire. You’ve got to be ready to commit – full-on – to the work and follow-through that is necessary to achieve your goal. No one else can want it for you.
#3. Anchor what you want to an action plan. Implement. With your commitment firmly in check, create a plan that feels both doable yet results-driven. If you can’t see yourself doing it five years from now, it’s likely not for you in the long-term. Anchor what you want into a tangible action (ex. I want stronger, leaner legs and glutes; therefore, I’m going to powerwalk at an incline for 30 minutes most days.) Trust that this action will result in your desired goal. If you need a proven plan simply and successfully laid out for you, you may want to join our next Cohort of PowHERful Living Explored. Read a recent testimonial here.
#4. Find your staples: Consistency. Staples provide structure. Staples help me with consistently successful eating – a few current examples: Edamame (shelled soy beans) at lunch-time with my choice of protein helps to keep my energy constant and cravings at bay. I also use a lot of ground flax seeds or hemp seeds because I choose not to use flour or oats in my cooking or baking. A variety of local organic greens provide much more satiety than regular lettuce, and roasted zucchini, asparagus and green beans are definitely one of my dinner-time go-to’s. If you are struggling to find your staples, I encourage you to read my new book, Freeway to Fat Loss. It’s a quick read with lots of tips, simple information and usable tactics.
#5. Practice proactive eating after a Power Breakfast. You’ve heard it a million times, and now you are going to hear it again. Breakfast truly is the most important meal of the day so find one that works for you, stick with it and don’t miss it. Some people have a hard time eating first thing in the morning. If that’s the case, start with a fruit smoothly with protein powder – even a small one. Others feel the need for toast and coffee first thing in the morning. If this is you, I highly recommend a Simply Bar with natural peanut butter. It’s a natural protein bar that is low in sugar and calories, high in protein and fiber and has a great texture. If you have no time for breakfast in the morning, try Char’s Powerhouse Protein Breakfast Pudding. Basically, it boils down to this: If you want to shed body fat, you must fuel your body within one hour of waking up and then every three hours thereafter until you go to bed to continually boost your metabolism and prevent over-eating.
#6. Protein, water and fiber up, sugar out! Protein builds muscle. Muscle improves your metabolism. Muscle burns more calories – period. Water keeps your system flushed and hydrated so you can properly assimilate the nutrients you are eating. Fiber helps you feel full and keeps you regular. Fiber also helps to regulate your blood sugar level – the key to many things including shedding body fat, optimal energy and anti-aging. All help to prevent cravings. Sugar is the devil. Stay away from the devil. Your body’s composition is directly related to the fuel you are putting into it. This concept is crucial to your success!
Quality in =’s Quality out
#7. Be accountable and take a Cheat Day. Set a timeline – with a start and a finish – a deadline and someone to check in with and be accountable to. We all could use ‘a little help from our friends’ so whether that’s a buddy, mentor, coach or trainer – find that person and use them. Let them know which day each week you’ll be taking as your Cheat Day and take it. Why? Because it provides a mental break and helps to boost your body’s metabolism by not letting it get too comfortable with a certain routine. Besides, we all need something to look forward to! What are some of your favourite treats? Mine include: yam fries, burritos and dried mango!
#8. Move everyday! We were born to move. Somehow over the years we’ve forgotten this. We sit far too much with poor posture, shallow breathing and a weak core. Remember, energy breeds energy. If you want to look and feel better, take action and MOVE IT! Check out my You Tube channel and get in on the action of our monthly Warrior Workouts. These are full-body, minimal equipment routines that you can do anywhere, anytime.
#9. Practice a Positive Mindset: Fake it ‘til you make it. Practice a positive mindset daily. Yes, daily. Sometimes that’s a tough assignment that calls for re-anchoring yourself to those really important things in your life, the things that keep you going: a loving husband, a beautiful family, exotic plans to explore the globe or an entrepreneurial vision that is going to leave a legacy. The positive far outweighs the negative and is exponentially more powerful.
#10. Celebrate small successes. Acknowledge and celebrate each and every success along the way. The more you acknowledge that the process IS working, the more it WORKS!
It always works, and it will work for you. Let me know how you are doing.
Feel free to connect with me on Facebook, Twitter or drop me an email anytime at charlene@powHERhouse.com.
Always listening and in your corner cheering for you!
CSJ
