subject: Fat Loss -- The Top 8 Habits Of Success [print this page] It happens way too oftenIt happens way too often. Have you begun a weight lose program enthused--ready to make some changes? Maybe you even dropped a few pounds in the first few weeks. Uh-oh, week three comes and goes with no changes. Week four and you've gained back the few pounds lost in week one and two. Has enthusiasm turned into frustration and you've give up?
The scene doesn't have to end that way! Here's some good news. Many people have achieved success, and as luck would have it, they've shared some common habits we can learn from to achieve success as well.
Motivation: They make a declaration to lose X number pounds of fat and/or gain X number pounds of muscle. They know where they're headed and resolve to get there. They set goals; write them down and resolve to achieve their goals. They break their goals into weekly, monthly, 3 month, 6 month and even annual goals. They reinforce their goals daily and with declarations of success.
Plan: Rome was not built in a day, they follow a 'plan of attack' day-by-day, week-by-week and month-by-month and rarely allow themselves to miss workouts or skip meals. When life events interfere, and they must miss a workout or skip a meal, they get right back on track without guilt.
Hydration: This is probably the most important thing you can do in almost any weight management plan. They drink liberal amounts of water. This one habit is universal to all successful plans. Here's why; water is the vehicle your body uses to rid itself of its toxins and metabolize stored fat. Water helps your brain and body function optimally. It helps you to remain mentally sharp, feeling positive, up-beat and focused. It gives you more energy because the human body is composed of 50 to 65 percent water. Many programs recommend as much as 12 to 16, eight ounce glasses of water a day with no ill effects what-so-ever.
Cardio: They know that walking is about as pure a fat loss exercise that you can get. Even five minutes a day is a great start. Those who have successfully lost weight often walk for 30 to 45 minutes 4 or more times a week. Beyond 60 minutes there seems to be a point of diminishing returns.
Resistance training: They know there is no greater fat-burner than muscle. Muscle tissue revs up metabolic activity. Having muscle burns calories all day and all night, even when you're resting. Your metabolic rate is directly connected to how much lean muscle tissue you hold.
You must produce and retain lean muscle tissue within your body through weight training to lose fat effectively. In fact, your goal should be to stimulate muscle growth. You accomplish this with pushing or pulling a progressively heavier workload. Put in simple terms; progressively lift more weight.
Stable Blood Sugar: They know the body needs protein every three hours to function optimally. Lean protein stimulates the release of glucagon. Glucagon burns fat, builds lean mass and suppresses insulin. Insulin is the most powerful fat storing hormone in our body. A good strategy is to start your day with a protein shake to balance out your blood sugar and flood your system with dopamine. Dopamine is your "feel good, I can do anything" brain-body messenger. When you eat protein that's what happens. On the other hand, eating carbs has a negative emotional effect.
Fibrous, Slow-Burning Carbohydrates: They have learned that vegetables are the best source of carbs that you get, with the highest amount of fiber and nutrients with the least effect on blood sugar. So these are always a first choice. Fruit is your next best choice and whole grains would be your third. Aim for about 15-25 grams per meal, but ideally keep total carbohydrate intake to no more than 100 grams per day or about 400 calories from carbs. This would translate to about 2-3 cups of vegetables (depending on the type of vegetable) or 1/2-1 cup of fruit or 1/2 cup of whole grains per meal.
Essential Fat: Essential Fats are very important, but they are also very calorie dense. Your best choices for healthy fats are: avocado, raw almonds, fish oil, olive oil and coconut oil.
Try these eight tips to quickly move you on your way improving the way you look and feel.
by: Dave Young
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