Snack Trap Queen?

You’ve got to watch out for a snack trap or you’ll get trapped!  Here’s what you need to know to avoid The Snack Trap:

1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories of them you’ll quickly gain weight. If you didn’t know, that’s a big handful of almonds.

2. Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer. Just keep snack trap 1 in mind.

3. Eat for your Goal. Sugar is an awful thing to snack on when belly fat reduction is your goal. Sugar is a catalyst for fat storage, so avoid any snack that contains sugar. This means eat a boiled egg instead of an orange. Oranges aren’t bad at all, but if your goal is abs, you’d better eat like it.

4. Don’t Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips…basically any guilty snack food you could think of. The premise is that since you’re only eating 100 calories, the snack is healthy. While it’s true that it’s healthier than eating a whole bag/box of the junk, you need to avoid the trap of eating several 100-calorie junk packs. Isn’t that the same thing as eating the big bag/box?

5. Use The ‘Is It Real’ Test. As a rule of thumb, you should use the “Is it real?” test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it’s good for you. If your snack can’t go bad, then you should eat it sparingly. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals. Here’s my example: The majority of my meals are fresh meats & vegetables, but I do eat 1 protein bar a day. Although protein bars are tasty & high protein, they are still processed, and should be kept to a minimum (i.e. 1 processed snack = 1 protein bar).

6. Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with refined carbohydrates. When your goal is to lose weight, then eating refined carbs will work against you. If you only take one tip away from this article, let it be to remove refined carb-based snacks from your life. This single change could very well recharge your weight loss. What’s left to snack on? Fresh vegetables!

Now you know how to NOT fall for snack traps. You’ve got the tools to eat in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in toning & shaping your body so that you won’t be a bag of saggy brittle bones.

Contact me today to get started on a results-driven exercise program! I look forward to hearing from you!

 

 

Progress Looks Like This : When the scale won’t budge

The scale isn’t the best indicator of a great body transformation. I’ve got an awesome transformation story that proves why! Be sure to pay special attention to the 7 sure ways to know if your diet is working, and you’re on the right track to a great body transformation.

Text message sent to me…”I don’t feel hungry now!”

I had been working with my client Tasha for 1 month before receiving this text message.  I regularly reviewed her food journal, and found that her diet mainly consisted of frozen breakfasts (i.e. Jimmy Dean Delights), frozen lunches (i.e. Lean Cuisine), fat free or low fat snacks (i.e.WeightWatcher Snacks , Nabisco 100 calorie snacks). On the positive side, these selections are easy to prepare & eat, as well as provide great calorie control. On the negative side, these selections can & do often “clog up” the body’s ability to process nutrients, burn calories & burn fat. Why? Because these foods are often filled with preservatives/chemicals/GMOs, or whatever you want to call them. I call it things that give these foods the ability to sit around in the fridge, shelf, and the body longer than they naturally could. I explained to Tasha that she was eating too many “processed” snacks & that may have been holding up her body transformation progress. I explained that it was great that she switched to those products in the beginning of her body transformation journey, because it was 100% better than her out of control fast food ways of the past. However, it was time to take the next step & improve her diet even more.

Together, we came up with a plan, and she agreed to do the following: 3 times a week: She agreed to eat 2 boiled eggs & 1 apple for breakfast.  It was fresh, simple, and quick. We kept everything else the same so that she wouldn’t become overwhelmed with too much change.

Several mornings later on the new plan, Tasha texted me and said: “I don’t feel hungry now! I usually feel hungry about an hour after breakfast, but I ate over an hour ago, and I’m still good.”

Bingo!

This was a MAJOR BREAKTHROUGH, although Tasha hadn’t lost weight yet!

Most fitness experts will tell you: The biggest changes rarely happen on the scale. Lots of little changes, that make all the difference, will happen in the most intangible ways.

Our bodies are built intricately, and they change inconspicuously. You may have been able to eat certain foods when you were young, but for some reason, those same foods affect your body differently now. Sound familiar?

A body change was happening back then, but you may not have noticed it. I’m telling you that a body change can happen again now. You just have to exercise your trained eye, and look for these 7 things:

  1. You feel satisfied after eating. If you always feel hungry. There’s a problem. When we eat, our stomach sends a message to our brain to tell it when our body is satisfied, full, and/or stuffed with the amount of food received. The problem lies with “processed” foods. They just don’t take up much space in the stomach. So, it’s really easy to eat more processed foods like crackers, chips, cookies, and candy, but still feel hungry an hour later. Your brain will receive a temporary full signal from the stomach, but your body still won’t be satisfied, because those same processed foods usually lack lots of nutrients like vitamins, minerals, and fiber. You’ll start to have cravings again very soon. The other problem is sugar. It’s addictive. It’s a drug. All of those processed foods I listed above (i.e. crackers, chips, cookies, candy), have lots of sugar in them. Too much sugar makes the metabolism lazy. That’s bad news! Fix this by switching out SOME of your processed snacks with fresh snacks like sliced cucumbers, baby carrots, celery, edamame, fresh berries… Your body will begin to actually feel satisfied. That’s progress!
  2. You feel energized. Eating a mainly processed food diet will definitely make you feel sluggish and tired. A sausage & egg muffin from the local fast food place for breakfast…a chicken burrito bowl for lunch from Chipotle…chicken wings, corn, plus maybe a few green beans from KFC for dinner? You should definitely feel sluggish and tired with a nutritional day such as this. Start fixing this by swapping out one fast food meal with one fresh, homemade meal. You’ll be giving your body way more wholesome nutrients, which will make it feel more energized.  You’ll be able to get through one day without an energy drink or coffee in the afternoon. That’s progress!
  3. You sleep better. Can’t fall asleep some nights? Toss and turn when you do sleep? Most folks get used to functioning on little to no sleep. Stress, late work nights, parenting, hormones, too much alcohol, too many light at night (i.e. tv, texting, iPad…Facebook…the light disrupts your circadian rhythm) all lead to lack of sleep. Start fixing this by learning to manage time better, take on less projects, have 1/2 glass of wine in the evening instead of 1 full one, only have that 1 serving of rice at dinner instead of 2. After a few weeks of these small changes, your body starts getting the right nutrients, becomes more balanced hormonally, and you begin to wind down at night with ease. That’s progress!
  4. You feel and look better in your clothes. Muscles are more dense than fat. They take up less space. They look smooth, and fat looks lumpy & big. Fat requires “complicated”  body shapers, but muscle just looks toned all day long! After you’ve been working out consistently for several weeks, you notice that you can finally fit that outfit that’s been sitting in the closet for so long. You also notice that those few pair of pants you usually wear, are too lose now. Progress!
  5. You’re in a good mood more often than not. Those grumpy, irritable, and downer moments are becoming fewer and more far between. How could you have been your best self when your body had always been deprived of nutrients? After eating more wholesome, nutrient dense foods regularly, those great nutrients work their way to your brain, produce those good hormones, get those neurotransmitters working properly, and the result might be more mental clarity, confidence, motivation, and happiness. When our brain is fed the nutrients it needs, it can actually do it’s job better. That’s progress!
  6. You’ve got stamina baby! When you don’t eat wholesome, nutrient dense foods, your muscles and bones don’t function well. They get super sore from regular daily activities (i.e. going up and down stairs, standing from a chair, just walking). Once you’ve been eating a much healthier diet, your muscles won’t be as sore. When they do get sore, they won’t be sore for too long. They’ll recover quicker. You’ll even notice that you’re more flexible. That’s progress!
  7. Your diet doesn’t feel like a chore. It feels like a lifestyle. This is critical for long term success. In the past, you may have made too many food changes at once…taken everything away. It caused you to quit, because it wasn’t sustainable. Now that you’ve implemented small changes over an extended period of time, you’ve given your taste buds, body, and mind a fighting chance to discover, and enjoy new healthy foods. You’ve identified healthy favorites. You’ve found that you actually have a lot of them, and can actually feel your body craving the nutritional goodness they pack inside. Before heading to the grocer, you make plans about what healthy meals and snacks you’ll be eating. When eating out with family & friends, you gravitate towards healthy things, like salad or baked fish, on the menu, because you really want it, and not because you think you’re supposed to eat it. Plus, you don’t crash & burn anymore! TO BE CLEAR, you DO still eat the piece of birthday cake at your family/friends party, you DO still eat 2, maybe 3 slices of pizza during a weekly hang out session with loved ones. You DON’T kick back and indulge more than once or twice a week.  You definitely DON’T eat an entire bag of potato chips in one sitting anymore. That’s progress!
Amazon Image

Older Adults Need More Protein…blah blah blah anabolic resistance with aging…blah blah blah

What does this Frankenstein chart mean? Older adults need more protein. It’s that simple. It takes more to get more (stronger that is). If you want to sweat the details, checkout these  ( study1 & study2) Frankenstein reads.

Please note that you don’t have to eat soy to benefit from eating more protein. Any good quality protein will do just fine. Keep it simple.

Image presented in Anabolic Resistance With Aging webinar facilitated by S.Johnson of Soyfoods Association of America

Image presented in Anabolic Resistance With Aging webinar facilitated by S.Johnson of Soyfoods Association of America

Top 10 Low Calorie Foods

Sadly, there aren’t actually foods that burn more calories than they contain. But that doesn’t mean you shouldn’t keep your eyes open for foods that offer very low amounts of calories that will do your diet good. Ready to hunt down some of the best low-calorie foods available? Here are 10 of them. Note: These are not necessarily low carb options. Be mindful of this if you eat low carb.

#1: Black Rice

Everyone loves rice. Most folks are gaga for the white stuff, but many are turning to brown rice. If you want your rice fix, but also want to trim more calories and cram in some more antioxidants and vitamin E, go even darker. With black rice, your main and side dishes will get a boost in needed nutrients while stripping out calories.

#2: Carrots

There are few foods as dense and filling as carrots that offer so few calories to add to your waistline. How many calories? An entire cup of the orange goodies contain a meager 52 calories! Additional perks include the fact that they’re cheap and great either cooked or raw and have plenty of vitamin A.

#3: Asparagus

Toss it on a salad, get it fresh off the grill, or steam it up on the stovetop. However you prefer your asparagus, you can take comfort knowing that this filling food comes with just 27 calories per cup. Of course, many prefer their asparagus loaded with salt and butter, and if this is you, be careful! Otherwise you can easily turn a low-calorie stalk of asparagus into an unhealthy, weight gaining addition to your meal.

#4: Arugula

It’s green, has something of a peppery kick, and rings in at 4 calories per cup. Yes, you read right—4 calories. Versatile enough to go wherever green, leafy veggies belong, arugula adds flavor without adding fat, cholesterol, or calories to your salads, soups and beyond!

#5: Broccoli

What is it about green stuff that makes it so low in calories? Whatever it is, broccoli meets the criteria for being one of the top 10 low-calorie foods. Broccoli seems to have some of the greatest benefits of any low-calorie food, as it contains vitamins, minerals, and antioxidants that strengthen and protect your body from a variety of dangerous and deadly diseases. Just be careful of gas! Yes, broccoli can prove to be very gassy for some folks. So, just take it easy, because there’s lots more green veggies to choose from.

#6: Lettuce

Weighing in at only 5 calories per cup, lettuce comes with a variety of nutrients, depending on the type you eat. Best choices are those that are dark and rich in color. While you’re not likely to eat a head of lettuce on its own, it provides an exceptional, low-calorie base for all sorts of fantastically delicious and nutritious meals.

#7: Mushrooms

Want to amp up that salad even more? Better grab a handful of mushrooms. Even if you grab a massive handful, you’ll only get 15 calories. And don’t forget that you’ll also get a nice pile of potassium, antioxidants, and various B vitamins. Worn out on salad? Feel free to use mushrooms with other foods (i.e. soups, sandwiches, pizza) and enjoy their versatile abilities.

#8: Tomatoes

Tired of salad talk? Then don’t use that tomato in a salad. Instead, grab a knife, slice up a tomato, and eat it like an apple. I do! When you finish off your medium-sized tomato, it’s okay to feel good about yourself, because you only consumed 22 calories. You also chowed down on vitamin C, potassium, fiber, and an antioxidant called lycopene.

#9: Watermelon

It’s hard to imagine a list of top foods without something to tantalize your sweet tooth. Its naturally sweet, has more of those cancer-fighting antioxidants that your body loves, and is low in calories. 1 slice is 87 calories, but it does have a fairly good amount of sugar, so be careful if you’re trying to lose belly fat with watermelon. So just cut 1 slice (about 1 cup diced) and enjoy!

#10: Broth

Rounding out the list of top 10 low-cal foods is good ol’ broth. No matter if you go for chicken, beef, veggie, seafood, or miso broth, it all drops just 10 calories per cup. Chop up some carrots, black rice, broccoli, and mushrooms, and you just made a fantastic soup with just a few more calories than ingredients. Be sure to use a low sodium broth

While I fully encourage you to replace the processed, high calorie items in your diet with the 10 foods listed above, all the low calorie foods in the world won’t get you the body that you desire, if you neglect to include a challenging exercise program into your routine. You simply MUST exercise in a way that challenges your muscles to adapt and strengthen in order to be fit and healthy.

I am here to help you do just that: become fit and healthy. Don’t waste another minute of your life wishing that you were healthier and more fit – DO something about it before another year rolls around.

Let’s do this!

How To Eat Less Sugar

Why is too much sugar so bad??? Just watch this video!

Not only does it promote rapid fat storage, here are sugar’s other dirty little secrets. Too much

  • Sugar Weakens Your Immune System
  • Sugar Causes Insulin Resistance (i.e. type 2 diabetes)
  • Sugar is As Addictive As Hard Drugs (Sugar addiction is real! Video HERE)
  • Sugar Speeds Up the Aging Process
  • Sugar Raises Your Risk of Disease
  • Sugar Is Empty Calories

Here’s how to eat less sugar:

If you want to quickly pack on a few pounds then eat lots of refined sugar. Oh, wait, why would you want to do that? Let’s eat less sugar, instead, and watch the pounds slide off…

We’ve been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, sugar cravings strike, causing you to eat it even more frequently. But there is hope.

Here are Ways To Eat Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your ideal body:

Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make easy snacks like hard boiled eggs or baked meatballs. Nuts work too.

Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your fitness mentor – as the bad lady who says that you need to cut back on sugar.

Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content is more healthy. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Seasonal, fresh fruit, of course! As you remove refined sugar from your life, add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy. How about a FREE low sugar smoothie cookbook?

Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.

Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is a powerful feel-good-feeling.

Make challenging, consistent exercise a part of your new healthy lifestyle.

Eating Out Right

Sometimes you have to eat out. Temptations and food trickery are abound when you eat out. There are bread baskets, and chip baskets, and appetizers, fake healthy salads (oh yeah!) and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant. Yes! Get your mind right!

Here’s how you stay on track while eating out:

  • Don’t eat extras: Don’t ask for seconds! Do ask for the bread basket or chip basket to be removed from your table (if it’s already there) and stick to eating only what you ordered. Better yet, think ahead, and ask the staff not to even bring that stuff over to tempt you.
  • Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories. You’ll also save $$$.
  • Get it plain: Ask for sauces and dressings on the side to cut down calories.
  • Get healthier sides: Just because the grilled fish comes with a side of rice or couscous doesn’t mean you have to get it that way. Ask for a side of steamed veggies or a bowl of fresh raw greens instead. You could sit the fish on top and eat up!

Is your smoothie killing your results?

Smoothies are refreshing and delicious, especially during the heat of summer. But, unfortunately, most smoothies are made to be ultra sugary, and could be slowing down or even reversing your fitness results.

If the thought of having a smoothie derail your health train is upsetting, read on to find out whether your smoothie is working against instead of for you.

Does It Have Fruit Juice?

If your smoothie relies on fruit juices to give it some added punch, your smoothie may not be as healthy as you think. Since fruit juice is often jam-packed with flavor-enhancing sugars, you’d be smart to keep fruit juice well away from your morning pick-me-up. Have a killer recipe that can’t do without fruit juice of some sort? No problem. Just be sure to pick all-natural homemade squeezed or 100% fruit juice or coconut water. The best way to make sure your fruit juice is nothing but fruit juice is to squeeze it yourself, so start squeezing!

Do You Have to Add Sugar?

For the same reason you don’t want a smoothie with store-bought sugar-laden fruit juice, you want to sidestep any smoothie that requires you to toss extra teaspoons of sugar, honey or agave in. The fruit you add to your smoothie should have plenty of sugar to give it natural sweetness. Anything else is excessive and will serve to slow you down and encourage fat storage. AND the real truth is, if you’ve been behaving excessively for a long time, it’s going to take time to allow your taste buds to appreciate the natural sweetness in foods that it used to. Even if you feel you must add some type of sweetener, do so as sparingly as you can until you can do without it.

Do You Toss in Yogurt?

Smoothies that include yogurt can come out on the healthy or unhealthy side of things. It all depends on what kind of yogurt you use. If your favorite type of yogurt is stuffed with added sugars and flavors, it’s not going to be a good way to power yourself up for the day. On the other hand, if you’re careful to only use plane homemade, organic, or Greek yogurt, your smoothie can be a superbly healthy start to your day.

Is It Super Sized?

No matter what healthy ingredients you shove into your smoothie, it can still sabotage your weight and health goals if you can’t stop eating it. Before you serve yourself a 48-ounce smoothie, consider your weight goals and split your morning smoothie into appropriate portions. Drink down one portion in the morning and save the rest for a small afternoon snack or finish it off the next morning. Either way, avoiding a supersized smoothie will keep your smoothie from ruining your diet.

Do You Ever Color It Green?

While fruit smoothies are incredibly delicious, it’s a great idea to switch it up by making a veggie smoothie on occasion. You may even want to go green the majority of the time. The deep green color is sure to give you some vitamins and minerals that your body is likely missing, and skipping the fruit on occasion will remind your taste buds that good things don’t always have to be desert like.

Does It Contain Ice Cream?

Okay, this may sound like a joke, but if your smoothie contains three scoops of ice cream, a squirt of chocolate syrup, and a cup or two of milk, you’re not drinking a smoothie. It’s a milk shake. And it will not get your day or diet off on the right foot.

Before you laugh too loudly, you should know that some people think that anything cold and creamy that comes out of blender is a smoothie. So if you’re lounging at a friend’s house and he or she offers you a delicious homemade smoothie, ask what’s in it first!

When it comes to fat loss, eating clean is part of the battle. The other half is all about effective, challenging and consistent exercise.

Fell off the healthy eating wagon?

Whether you’ve been riding the healthy eating wagon for a week or a decade, staying on can be difficult. Fortunately, there are a number of ways you can hold on.

Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon.

1. Don’t Starve Yourself

Eating is a basic human need. Cut your calories too much & too soon and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body burns through the day.

2. No Excuses

There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon…

3. Stay Focused

Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon.

4. Get on the Right Wagon

Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed the same amount of pounds as anyone else, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line.

5. Avoid Naysayers

Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop. Haters!

6. Stay Away from Triggers

The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. That takes a lot of self work. Have a hard time saying no to sweets at your best friend’s house? Invite him/her to your place or meet at the park. Eat everything in sight when you’re lonely/bored? Give someone a phone call/text during those times.

7. Know How to Get Back On

You should aim to stay on the healthy eating wagon 80% of the time. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you fell off, recommit yourself to healthy living, and get back on. Start living the healthy life you deserve once again.

Come on, you deserve it!

What is processed food?

Understanding what processed food looks like is the first step to avoiding it. If you can’t pronounce items on the ingredients list, anything was added to the food for flavor or preservative purpose or a vitamin boost, or if something was removed to make a food “refined,” it’s processed.

If it doesn’t grow from a tree, sprout up from the ground, swim or walk on all fours, it’s processed.

If you’d rather try a healthy eating auto-pilot route, check out the “Fooducate” app. With this app, you can scan most food packaging barcodes, in any store, and the app will tell you if the food is healthy enough to eat or not. It does have a few glitches, but it’s a good app overall. It’s definitely better than just grabbing an item you know nothing about.

Eat This, Not That Fat Loss Tips

Fat loss techniques are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Loss Tips…

Fat Loss Tip #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple tip will save you hundreds of calories per meal. You don’t have to go cold turkey if you don’t want to. Going half & half is a hack too (i.e. 50% rice, 50% shredded cauliflower tossed together). Use a food veggie chopper or food processor to get it done quickly. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Tip #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Tip #3: Lettuce Wrapped/Mushroom Topped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate at least one hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger. Portobello mushroom tops are fantastic for burger buns too.

Fat Loss Tip #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace 25% – 50% of the pancake mix with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Tip #5: Coconut Oil/Olive Oil
Replace the vegetable oil in your kitchen with olive oil & coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. These oils can be used in virtually any recipe both stove top and baking.

Fat Loss Tip #6: Artificial Sweeteners
Throw the high and empty calorie, refined sugars out of your kitchen and replace them with artificial sweeteners. Yes! I said it! OMG! By getting your sweet fix from an artificial sweetener, you’ll skip the belly fat that the empty calorie sweeteners create. While it’s true, artificial sweeteners are fake, and have been said by some to possibly cause disease, science has shown that consuming too many refined sugars absolutely pose a bigger health risk. Are you going with a refuted possibility or absolutely? Just be informed!

Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. Don’t worry. Fruit & herb infused or sparkling water is fine too. This simple trick could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

Start using these Fat Loss Tips today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fitness goal. Anything worth having is worth working for. Get to it!