10 effective FAT! burn tips

Today I have a very special surprise for you. As part of my Burn More FAT! program–a special combination of an insulin-controlled diet and strength/cardiovascular training exercise–I am graciously providing you a list of 10 of my most effective fat loss tips to impart to the wonderful readers of the my blog. My program has been proven to be highly efficient at helping its participants begin burning fat, gaining strength, improving their health, and becoming more energetic and youthful than they have ever been in their entire lives. To complement what you are already doing as part of your healthy low-carb lifestyle, I recommend the following tips to boost your fat loss results. ENJOY!

1. DRINK A GALLON OF REFRIGERATED WATER A DAY
A gallon of cold water will burn around 150 calories of energy to heat the cold water to body temperature for voiding! (And it’s good for your skin and hair too!)

2. BEFORE YOU CHEAT, DRINK WATER AND BRUSH YOUR TEETH
If you get hungry and feel you’re going to cheat, quickly drink a big glass of cool water and brush and floss your teeth. While doing so, think this thought: “There is no food that tastes as good as being lean and strong feels!”

Note: This REALLY works and you’ll be surprised how well it does, too. If you aren’t in a position to brush your teeth when the craving comes on, then pop a sugar-free mint or piece of mint-flavored sugar-free gum. In those very rare occasions when you don’t have access to those things (always keep them handy!), eat something high-fat like peanut butter to ward off the sugar/carb cravings. Works every time!

3. TAKE A CASUAL STROLL 30 MINUTES AFTER DINNER
A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog. Just take a pleasant, easy stroll and enjoy your time outdoors. This keeps from from snacking after dinner.

Note: If you make this stroll a regular part of your dinnertime routine, then it will also keep you from stuffing yourself too full because you’ll be too uncomfortable even for a casual stroll around the block. What a perfect opportunity to get in some quality time with your family in the process, too.

4. AVOID SUGAR/STARCHY CARBS BEFORE BEDTIME
Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.

Note: Better yet, why not avoid sugar and starches ALL THE TIME? Sounds like a plan to me!

5. GET A SOLID EIGHT HOURS OF SLEEP A NIGHT
Get a full 8 hours of sleep as often as possible. Avoid TV and other distractions as much as you can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone. So get some rest!

Note: And just laying in bed doesn’t count as sleep. I know there are some nights it can take me 2-3 hours to get to sleep because I’m thinking about things in my life, worrying about upcoming events, or just so exhausted and tired that sleep evades me. Try to leave all that stuff outside your bedroom and use every moment for tremendous restful sleep. A good workout a few hours before bedtime can help!

6. DRESS AND SLEEP AS COOL AS YOU CAN
Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Feeling a bit on the chilly side means you are a fat burning dynamo!

7. EAT SLOWLY AND STOP WHEN HUNGER CEASES
Eat slowly and stop when you are no longer hungry before you feel full.
Note: This is an important tip because most of us eat all the way until we are full. But try going through a day where your purpose in eating is to simply take away your hunger. For some people, this could be as little as just a few bites. Savor each bite and you’ll probably feel more satisfied than if you “hork” it all down in just a few minutes. You should end up eating every 2-3 hours.

8. DON'T EAT OUT AT RESTAURANTS
Make and take your meals with you. Refrain from eating out. There are tons of hidden calories in most restaurant foods. (You’ll save lots of money too!)
Note: When you go out to a restaurant to eat, you can never really know what they’re putting in the food. From IHOP putting pancake batter in their omelets to hidden sugars injected into the steaks at Applebee’s, you’re just better off making the food yourself at home. It’ll save you a lot of heartache on the scale later on if you just make all of your own food.

9. POST MEANINGFUL REMINDERS AND INSPIRATIONAL SAYINGS
Pin notes on your refrigerator, front door, bedroom mirror, etc. with phrases such as “Take your lunch!” “Drink your water!” and “I will succeed!” Anything that will remind you of what to do and why you are doing it is a very potent motivational tool.
Note: Most of us who have allowed our weight to get out of control have issues with self-esteem and feeling worthy. So writing things like “You are AWESOME!” “I’m so proud of what you are accomplishing!” and “NEVER GIVE UP!!!” are an essential part of keeping yourself uplifted and inspired in your daily struggle to lose the weight and get healthy. Don’t underestimate the power of such a simple act because it can reap BIG DIVIDENDS for you with constant positive reinforcement on a daily basis.

10. NEVER SKIP A MEAL
Never skip r any meal, especially breakfast. Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction. Huge! Your body need to feel “satisfied” and requires adequate nutrition to shed body fat and build muscle.
Note: There was a 10-year study published in the September 2005 issue of the Journal of the American Dietetic Association that concluded eating breakfast leads to lower body mass index compared to those who skip breakfast. And it’s true! You need to fuel up for your day with a hearty high-protein, moderate fat meal to give your body the energy it needs to get through the day. That’s why I like to begin my day with some delicious eggs cooked along with a side of turkey bacon or lean sausage. Mmm mmm–a nutritious way to start your day!