Many of us have overwhelming schedules juggling work, family, and that thing we forgot about called “life”. It understandably seems impossible to integrate a fitness and nutrition program into our hectic world. However, even as the weight of responsibilities seems to grow, the best way to cope is to lessen the load (and fat!) we hold in our bodies. If you can’t seem to fit a program into your busy schedule, I’ve come up with a few simple tips to get started. I’ll show you what has worked best for me and my clients. They always start with small changes which eventually turn into habits. The ultimate goal is to have them integrated into our everyday lives. You don’t have to cut out all of the foods you love, but you should look at reducing the foods that don’t benefit your body and health.

1. 6 Simple Tips to Kick-Start Fat Loss
Many of us have overwhelming schedules juggling work, family, and that thing we forgot about called
“life”. It understandably seems impossible to integrate a fitness and nutrition program into our hectic
world. However, even as the weight of responsibilities seems to grow, the best way to cope is to lessen
the load (and fat!) we hold in our bodies.
If you can’t seem to fit a program into your busy schedule, I’ve come up with a few simple tips to get
started. I’ll show you what has worked best for me and my clients. They always start with small changes
which eventually turn into habits. The ultimate goal is to have them integrated into our everyday lives.
You don’t have to cut out all of the foods you love, but you should look at reducing the foods that don’t
benefit your body and health.
Here are 6 of my top tips to help kick-start your fat loss program:
1) PLAN IN ADVANCE
Planning your meals for the week (or even a few days ahead) is essential to successfully meeting your
weight loss goals. By itemizing healthy meals before you go grocery shopping, you’re more likely to stick
to your plan. I’ve heard countless examples of clients coming home from work, too tired and hungry to
prepare a meal. And they’ll usually order out, defeating the purpose of their program. That’s why
planning in advance and making sure you always have food stocked is a great way to maintain your
weight loss goals.
2) BRING YOUR LUNCH TO WORK
Ensure you pack your lunch! This allows you to control how many calories you consume and avoid
buying fast-foods. One research study revealed that people who eat at restaurants regularly consume more
than 400 more calories per day than those who prepare their own food.
3) DON’T NEGLECT YOUR SALAD OR FRUIT
To reduce the consumption of calories in your day, don’t forget the starters to your meal. Low-fat salads
or a small dish of fruit contain plenty of fiber and water, reducing your appetite cravings. The American
Dietetic Association reveals that eating salad or a bowl of healthy soup can reduce your meal’s calorie
consumption by as much as 12%.

2. 4) BREAKFAST – THE MOST IMPORTANT MEAL
Too often, people will skip breakfast altogether. However, our bodies become extremely insulin-sensitive
from “fasting” while we’re asleep. Skipping out on breakfast lengthens that fast, which causes severe
irregularities in our bodies. This can especially affect our moods and energy levels. Worse still, skipping
breakfast almost always leads to over eating later on in the day. Having a good breakfast fuels your body
so you start the day off happier and more vibrant.
5) CUT THE FAT
This can be tough for almost anyone. Butter, margarine, fatty meats, French fries, potato chips, pastry
dishes, cake, candy, chocolate, burgers, and pastries – they all contain saturated and hydrogenated fats,
the bad fats that raise your cholesterol levels and contribute to weight gain. Choosing leaner meats, fish,
skinless poultry, and using less oil is a great starting point.
6) FOOD DIARY
Keeping a weekly food journal is a very powerful tool to help you see where and when things went wrong
or where they went right. The food diary isn’t meant to be a negative tool and should be looked at as fun
way to check your achievements. For example, if we usually go off track on Friday afternoons after work
(i.e after work beer, eating that burger with colleagues, etc.), it’s very easy to notice and make
adjustments. I like to tell my clients: “CORRECT AND CONTINUE”. We have so many opportunities to
make changes every day so there is no need to beat yourself up if you fall a bit off track. The food diary is
meant to help you put things in perspective.
These six tips should provide you with a clear path to achieving your fitness goals. It is always the small
things that you integrate into your lifestyle that will have the biggest outcome in your health and life.
Keywords : Eat to Lose Weight, Healthy Nutrition, weight loss
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