The 3 F Words of Fat Loss in San Francisco
Holidays are coming up and eating healthy becomes such a struggle for most people to keep up with! I remember working in an office during the holidays with clients constantly bringing in gift baskets and co-workers baking cookies to distribute to all of us. Strong will power is needed to stay away from eating so many delicious sweets.
After all the questions from my clients about how to maintain or even lose weight during the holidays with so many temptations around, I started thinking about how I could make fat loss an easy and effective system to make a part of your daily life. What I came up with are the the 3 F Words of Fat loss:
- Food Journaling.
- Fast, effective workouts.
- Five meals a day.
These steps may seem fairly obvious but when done, they are highly effective! In fact my clients that use these 3 basic techniques lose weight faster than the others because they are more aware conscious about what they are putting into their mouths. Remember, it is one thing to know about them and a whole other thing to actually use these techniques so USE them and I guarantee you will see results!
1 – Food Journaling
I am sure you all have heard that writing things down is extremely helpful for losing weight. You have no doubt even tried it for a week or two and have seen great results at the time. This is because writing things down makes you keenly aware of everything you put in your mouth! It helps you think twice before eating that second holiday cookie or slice of pumpkin pie. The key is to make the recording process easy and effective for you. For some, this means recording online, for others, it means using their I-Phone and for the rest of us, it means actually buying a small journal and manually recording our meals to include approximate caloric value, fat, sodium and sugar content. Create a system which is fast and easy for you so that you have no excuse but to record your meals!! I will share some helpful websites for you all who enjoy recording online at the end of this post.
Another great advantage to writing everything down is that this allows you to plan your meals in advance. If you know that Friday is going to be a hefty day of eating because there is a holiday party at work during the day and another party at a friend’s house that night, make sure that you consume less calories on Wednesday and Thursday to make up for it.
2 -Fast, effective Workouts
My favorite topic! You do not, I mean DO NOT need to stay in the gym for hours and hours doing endless amounts of cardio and trying to burn calories you consume. Really you don’t. Here’s the secret: Get off the elliptical machine and move on to some circuit style weight training. I have tested numerous workouts on myself and none of them burned as many calories and moving from one strength exercise to the other with little rest time in between.
Example Circuit:
**Warm up, then complete 3 rounds of the following exercises:
1 – Squats
2 – Push ups
3 – Lunges
4 – Lat Pull Downs
5 – Rows
6 – Plank
**End with stretching
**Remember, do one exercise after the other and repeat 3 times !
Again, get off the cardio machines and do some circuit training. You will free up lots of precious time during the holidays to get your shopping done and attend all of your parties. The gym does not have to consume your life during this season or at any time.
3 – Five meals a day
This is probably one you have heard of and know that you need to take action on. People are always telling me they can’t find the time to eat 5 meals a day, there is not enough healthy food around, they don’t know what to eat, etc. Eating 5 meals does take a little planning but is very doable if you put your mind to it! The other trick to this one is to spread out your proteins and carbohydrates throughout the day with every meal so that your body stays satisfied for a longer period of time.
Example Meal Plan:
Breakfast – Oatmeal and 1 hard boiled egg
Snack 1 – Apple and 1 serving of almonds
Lunch – Spinach salad with 1 serving of grilled chicken breast and lots of veggies, slice of Whole Grain Bread.
Snack 2 – Yogurt
Dinner – 1 Piece of Broiled or Grilled Salmon with roasted veggies, green salad, and 1 serving of Quinoa.
There you have it, my 3 F Words of Fat Loss! These techniques are highly effective when it comes to fat loss and maintaining your beautiful figure throughout the holidays. Use them and please post a comment on your results.
Oh, and here are the websites you can use to record your meals:
http://www.fitday.com
http://www.nutritionforyou.com/
Write your comments below and check out how my clients feel now after implementing these techniques: www.sanfranciscofatloss.com
Posted by admin | in Fat Loss Strategies, Fitness, Group Personal Training, Indoor Boot Camp, Nutrition Tips, Workout Programs | 1 Comment
Hi, this is a comment.
To delete a comment, just log in and view the post's comments. There you will have the option to edit or delete them.