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40 Tips for Fat Loss Success

40 tips for fat loss success.  CLICK HERE to get these great updates from Sanoviv Medical Institute by signing up for their Newsletter. Full credit goes to Sanoviv for these great tips!

Consider choosing 4 or 5 of the 40 Tips for Fat Loss Success that resonate with you most and implement them for 60 days. After, you can choose a few other ideas to see what works best with your lifestyle. This is a great way to become more aware of daily habits that may be affecting your body’s ability to metabolize fat efficiently.

  1. Eat breakfast containing adequate protein daily. This helps turn on metabolism and stabilize blood sugar reactions (and cravings) later in the day.
  2. Finish eating three hours before bedtime. This is the start of a prime fat-burning time (9-12 hours after dinner).
  3. Get a good night’s sleep. Sleep is a prime fat-burning time. If you’re not sleeping well, fat loss may be compromised.
  4. Support your liver since it essential to metabolic balance, energy, hormone production, digestion, and detoxification. Reducing processed foods and environmental toxins can provide a good start.
  5. Eliminate artificial sweeteners. These zero-calorie sweeteners fuel weight gain via the actions of insulin.
  6. Food sensitivities. Eliminate the common food allergens for a few months: wheat/gluten, dairy, and corn.
  7. Have soup for dinner for 7 days. Make it a nutritious choice (homemade if possible). Then wake up to a nutritious, high-protein breakfast.
  8. Consume fermented foods (sauerkraut, yogurt, Kombucha, miso, etc.) to balance gut bacteria. Certain gut bacterial imbalances can promote obesity.
  9. Keep a bowl of fruit at work. This works well for a sweet, nutritious, high-fiber treat rather than a candy bowl.
  10. Monitor portions, eating smaller portions of the food you regularly eat.
  11. Eat enough fiber to keep you feeling full and for healthy digestion. Strive for 25-30 grams per day.
  12. Manage stress. Chronic stress can prevent weight loss and promote weight gain, especially around your middle. Start with a few minutes of deep breathing daily.
  13. Slow down and eat mindfully. Unconscious eating leads to overeating since it takes 20 minutes for your brain to receive the message that your stomach is full.
  14. Toxicity can impair weight loss. When you are dealing with an excess of toxins, your body activates back-up strategies for dealing with the overload, which include expanding the number of fat cells and stuffing them with toxins as well as fat. To rid your body of toxins, be sure to sweat daily, drink plenty of water, increase fiber, and have 1-2 bowel movements daily.
  15. Avoid sitting too much. Sitting stops the circulation of lipase, the enzyme that breaks down fat in our bodies. Standing will re-engage our fat-burning enzymes. Stand while talking on the phone, watching television, or whenever waiting.
  16. Go grain free for 2 weeks. That means no pasta, bread, bagels, muffins, donuts, crackers or chips. Try lettuce wraps for sandwiches, smoothies for breakfast, and extra veggies (instead of rice or potatoes) with meals. After 2 weeks, try a limited approach to grains to maintain any weight lost.
  17. Try intermittent fasting. Simply restrict your window of eating to eight hours, allowing for a 16-hour fast. This can be done by skipping dinner a few days a week, or by skipping breakfast, or by adjusting your meals to eat a later breakfast and earlier dinner. See which method works best for you.
  18. Strive for quality – a calorie is not a calorie. For example, 100 calories of potato chips and 100 calories of raw almonds will have different biochemical effects in the body. For long term weight management, always put quality first.
  19. Add a liquid day twice a week. Your days can consist of smoothies, soups, teas, green juices, and water. This helps give the body a digestive rest, cleanses your system, and helps to restore balance.
  20. Choose a smaller plate for your meals, to help control portions. Large plates can make a serving of food appear smaller and smaller plates can lead us to misjudge that very same quantity of food as being larger.
  21. Adjust meal timing to improve your body’s ability to burn fat. This is different than intermittent fasting (#17). Try spacing your meals 5-6 hours apart, rather than skipping meals. If your schedule is such that the next meal is only four hours away, then eat smaller at the prior meal to create a smaller rise in insulin, which preserves the rhythm of fat burning.
  22. Avoid alcohol for 30 days. Besides making your liver work harder, alcohol can negatively affect food choices.
  23. Fill up on nutrient dense veggies. This will increase both fiber and water and may help to decrease cravings.
  24. Use vitamin C to reduce cravings. This may also help determine if your cravings are caused by food sensitivities, especially if the craving diminishes after taking vitamin C. Research from Linus Pauling shows that vitamin C competes with sugar for entrance into your white blood cells. The more sugar in your system, the less vitamin C that can get into your cells. This may be the mechanism for how vitamin C helps with cravings. One study showed that adults deficient in vitamin C may be more resistant to losing fat. Conversely, people who had adequate vitamin C levels burned 30 percent more fat during exercise than those who were low in vitamin C.
  25. Do not eat large meals, which causes and excess of insulin secretion. This may lead to low blood sugar three to four hours later.
  26. Short bursts of activity, may be better for fat loss rather than long cardio sessions. Three ten-minute bouts of activity work well and may fit better into your day.
  27. Avoid daily weigh-ins and choose to weigh yourself once a week, with the same scale, under the same conditions, and on the same day of the week.
  28. Eat only at the dinner table. This promotes mindful eating.
  29. Recognize stress (belly) fat and its three big offenders; alcohol, caffeine and sugar.
  30. One day a week try a veggies only diet. Start with a green smoothie for breakfast, a large salad for lunch, and a plate of stir-fry veggies for dinner. No grains, no fruit, no meat.
  31. Reduce excess processed sodium. While unrefined sea salt is a healthy food choice, the sodium in processed food products can increase water retention and impair weight loss efforts.
  32. For one week, replace one meal per day with vegetable juice. This is a great way to boost antioxidants and phytonutrients in your diet without added calories.
  33. Keep a food log for one week. This is a great awareness exercise!
  34. Start your day with a workout. Even a short activity session is beneficial since morning is a prime fat-burning time and fat loss.
  35. Drink cucumber-ginger water all day for 3 days. Eat your regular meals but make this your only beverage.
  36. Drink more water. Start with 8 ounces right when you wake up and total intake for the day should add up to about half of your ideal body weight (in ounces). So if you weigh 150 lbs., you should strive for 75 ounces per day.
  37. Keep added sugar to less than 20 grams daily, not counting fresh, whole fruits.
  38. Avoid gassy foods for 4 days. Such foods include broccoli, cauliflower, Brussel’s sprouts, cabbage, onions, beans, lentils, artificial sweeteners (xylitol in chewing gum), wheat, and milk products.
  39. Reduce starchy carbohydrates after 2:00 p.m. Some research shows that eating starches later in the day promotes cravings in the evening.
  40. Strive for 8,000 – 10,000 steps per day. Just maintaining an active daily life can have a significant effect on your weight loss efforts. Use a regular pedometer and create a challenge with your friends or family members.

Brought to you by Sanoviv Medical Institute www.Sanoviv.com

 

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