Five Super Simple Fat Loss Tips
June 25, 2009 by Ronald Kusek
Filed under Articles, Blog, Recipes
Fat loss isn’t rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they’re typically easy to solve. And that’s often the case with fat loss.
To prove it to you here are five super simple fat loss tips you can easily follow:
1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day…
2) I’ve written it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.
3) Eat more fruit. Aim for at least 5 servings a day.
4) Eat more veggies. Again, aim for at least 5 servings a day.
5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.
* Bonus tip*
You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition’s VGF 25+ http://capstone-performance.getprograde.com/vgfwomen) because it is made from 25 WHOLE veggies, greens and fruits.
Your Leader in Fitness,
Ron
PS – You know I take my nutrition seriously. And it’s why I ONLY recommend Prograde Nutrition’s Whole Foods based multi. They have a women’s formula at www.capstone-performance.getprograde.com
Hi! My name is Barbara Owens. I am 38 years old and I have two boys. My weight loss journey has been a lifetime struggle, but I see the light at the end of the tunnel. I am close to my ultimate weight loss goal and have learned so much from Key people.
I have had weight challenges since 3rd grade. I was allowed to eat and drink many unhealthy foods. I tried to change my eating habits and exercise through my college years but did not have anyone to guide me. After I had my second son, I hired a personal trainer. The first thing we discussed was my eating habits. She encouraged me to write down everything I ate through out the day. She then looked over my journal and gave me a better idea of what I should be eating. Anyhow, when I began with her in 2002 I was a size 18 in four months I dropped 20 pounds. Knowledge is power!
GOd is good ! A short time after I lost the first 20lbs I saw a friend, whom I have not seen in a about one year. SHe looked amazing. She is my ULTIMATE inspiration. Rene has 8 children: 6 boys and 2 girls. She was preparing for a body building competition and was very lean and SEXY. She sat with me and guided me through my weight loss. She taught me that having dessert or a burger is allowed while trying to lose weight. We cannot give up our fun food all together or we will go insane. She told me to pick a day OR two(cheat day) but no more, she said only one meal to enjoy your favorite dish. Be it pizza from Pizza Hut or Chicken fried Chicken. Remember you cannot cheat all day for two days. SHe helped to realize an abundance of sugar and processed food will not get me to by 2 piece bikini. I continued my weight loss through better choices and I was exercising everyday. I lifted weights 3 times a week and the rest was walking or jogging.
When I arrived to Edwards in 2004 I was a 10-12. I was happy to have maintained my weight loss but I was still struggling with BMI. I wanted to increase my muscle mass and decrease my body fat. I still needed outside assistance but did not have anyone to turn to. I looked over books and began studying on my own. What I have learned, which is very important to losing weight: Prepare your Food ahead of time. Pick a day and cut up your veggies or make a big salad for the week. So, when you get home from a busy day you will not rush for the junk to hold you off until dinner. I am a social eater. I love to chat with my friends and eat. So when I invite my friends over or go to their house I always shared few dishes that were safe to eat. I needed my friends and family to see how important losing weight and maintaining a healthy living style was to me by being disciplined and true to myself. If I am going to talk the talk I better walk the walk.
Believe me I have fallen under pressure but I have to start over the next day and move forward. My good friend Kim , whom I first met at bible study 2 years ago. I noticed a very nice difference in her physique over time. I asked her what she was doing and she told me about Ron. Okay it took me a few months before I called Ron, which I now have kicked my self for waiting so long to call him. Believe me ladies Ron has helped more with changing my over all body. He is a different trainer from my past two and I am really enjoying what he has taught me. His routines are never boring and they are challenging which are bodies need to be so we can be healthier and beautiful strong women.
I started with Ron Feb. 2009. I was closer to a 12 and needed help desperately. I am now a size 6-8. It depends on the brand! I texted Ron this evening because I was so excited to have purchased a size 6 pair of shorts. YIPEE! My ultimate weight loss goal is to wear a 2 piece bikini. I also have realized once I lose the weight I have to continue eating properly and exercising to maintain all the hard work I have put in . I can’t get too comfortable. I have to keep active. I know realize there is no magic pill. It easy to put on the weight but it takes a lot of EFFORT to take it off. The information Annie, the nutritionist has for you and Ron will get you to your goal, however, we gotta be willing to take their advice and USE it.
I have an awesome recipe that was taken from weight watchers. IT is healthier alternative to CHilli
Crock pot
1lb of ground turkey, 2 cans of beef broth or chicken, 2 cans of beans red or black. I use one of each variety. I rinse them off before putting into pot. 1 large can of chopped tomatos, 1 pkg of chilli seasoning, 2 diced bell peppers. YOu chose the color. I like red and yellow. 2 zucchini chopped, 2 yellow squash chopped, 1 chopped onion, 4 large stalks of celery chopped and dice up 3 carrots. I let it sit in pot for about 4-5 hours on low. LOwfat plain yogurt is a great substitution for sour cream.
those are great tips, I have also started working out on my own doing high cardio zumba classes in addition to your fitcamp, you only see us 2x a week and that’s not enough to get the fat off, you stress for us to find something fun to do and do that on the off days from fitcamp…I am still working on my nutrition, for me it’s a slow process but has greatly improved, I’m not giving up this time like I usually do because I don’t see a lot of weight coming off, you as a trainer can only do so much so I’m dedicated to doing not only your fitcamps but doing something fun 2 – 3x more a week…its hard everyone but it will all be worth it!
In my house we only have 100% juices. I have been recouperating for the past 4 days and have been unknowingly guzzling down the juices. My goal was eating light while not exercising for that amount of time, but then I went to get a glass of juice and the container was almost empty along with the other type. That made me realize that I had been adding all of those calories on a huge scale.
Eating light and keeping proper vitamin counts is key, but if you add all that juice in large quantities the caloric intake for the day sky rockets. I usually only have a small glass with breakfast and one with lunch not even totaling 8oz for the day.
So lesson learned. Even though you are reaching for a great juice remember to keep count of how much you are intaking calorie wise.
Now I am going to have to work that all off.
keep the faith!