Fat Loss Strategies –

These really work…if you do them!

1.   Eat Breakfast with in 1 hour of waking

o        Most people know they should eat breakfast but don’t.  Would you eat breakfast if you burned off an extra 600 calories a day? 

§         Studies have shown that eating breakfast, instead of skipping this meal, will kick start your metabolism earlier in the day burning off about 33% more calories.

o        Warning!  Eating breakfast SHOULD make you feel a little hungry a few hours later.  That means your metabolism is working.

o        This is a REALLY GOOD thing!  When you get a little hungry…EAT a snack!

§         Being hungry is a sign that your body is burning off what you ate and is ready for more fuel. 

§         If you can go all morning long with only coffee in your system, your ability to burn fat is slim. 

2.   Add some Protein at every meal

o        Adding protein at every meal will …helps you feel full longer

o        Adding protein at every meal will …keep your energy higher all day

o        Adding protein at every meal will …minimizes blood-sugar fluctuations

o        Adding protein at every meal will …help you burn off your own body fat

o        Adding protein at every meal will …curb your sugar or carbohydrate cravings

o        Adding protein at every meal will …help you manage stress

§         Protein intake should be 15-30% of your daily caloric intake.

3.   Calories IN vs. Calories OUT

o        Calories OUT per day (what you burn)

§         BMR Formula

§         Calculate calories burned per day

§         Strength Training – increases BMR

§         Cardio – after burn

o        Calories IN through the day (what you eat)

§         Breakfast?

§         Ratio of Carbs, protein and fat

§         Too few or too many calories and storage of fat

§         Time of day you eat and how often