1. Eat Fat to Lose Fat
Most people beginning their weight loss journey have the misconception that in order to lose fat, they cannot consume any fats whatsoever.
However, there are different kinds of fats that are essential to your health. The type of fat you need to steer clear of are trans and saturated fats which are the bad fats. This is what you find in most fast foods and junk foods. What you need in your diet in are monosaturated fats, omega-3 fatty acids, polo-saturated fats. These not only fill you up quickly but also reduce your belly fat.
For monosaturated fats, start adding foods like avocados, almonds, olive oil, and peanut butter.
2. Prep Your Meals
Pictured: Meals I prepped for a full day. Meal 1: Not pictured was oatmeal. Meal 2: Sweet & Savory burger with sauteed onions, salsa on spinach. Meal 3: chicken, sweet potato and broccoli Meal 4:brown rice, chicken and broccoli Meal 5: string cheese and almonds. Read more of the importance of meal prepping here.
As a college student, my schedule is constantly booked with meetings, classes, study session, volunteering activities so I find time on a Sunday to prep meals for the week. If not, I prep meals at night before the next day to ensure that I will have healthy nutrients to provide for my body. Never set yourself up for failure. If you fail to plan, you plan to fail, period. There will be days where you will too busy to have time to cook yourself a healthy meal. This often leads to horrible food choices or eating out.
Be prepared and cook your meals beforehand for the entire week. Keep them stored in the freezer so they last longer. This method will help you lose unnecessary fat and also save you money!
RecipeForSuccess shares a perfect example of what a one day food prep looks like.
3. Be A Smart Snackster
You will notice that the most popular and effective way to eat your meals is 6 times a day and in small portions. This means that 3 out of those 6 meals include snacks. Snacking can become a dangerous habit if you do not eat the right things!
Von from Von’s Fitness Tips, explains what happens when you nibble on unhealthy things. It creates something called the “domino effect”. Click on his link to learn more ways to snack smart!
4. Make Water Your Best Friend
Drink a lot of water to keep yourself hydrated after workouts, cleanse toxins and ensure proper functioning for your organs. Water also helps to keep you full longer in between your meals as well. Stick to one gallon a day to maximize results and prevent dehydration.
5. Keep a Journal
Along with proper exercise 5-6 times a week, you should also keep some kind of journal to record your daily nutrition. This was what helped the most during my weight loss journey. Keeping a journal is crucial because it helps to track down your goals and keep you consistent. What I liked most about tracking was that it helped me to become conscious of my fat loss activities including the foods that I ate. I know how roughly how many calories are in a certain food item along with its macronutrients.
Log down what you eat, how much you eat, how you exercise, what exercises, the duration of exercises, and so forth.
MyFitnessPal allows you to record your daily consumption of food and keeps track of your calorie intake along with intake of carbs, fats and proteins. It also allows you to record your workout activity and water intake as well. One of my favorite apps.
6) Lift weights.
Too many girls associate lifting weights with getting bulky. Girls, do not be afraid to lift weights. You will not get “manly” , I repeat, you will not get “MANLY”. You want to put on muscle. Why? Ever notice how hot those fitness models on the cover of magazines look? Yeah. That wasn’t from hogging the elliptical for an hour, that was from pounding heavy weights. Building muscle is essential because muscle burns more calories than fat. One pound of muscle compared to one pound of fat is JAW DROPPING.
Follow these tips along with a consistent diet and exercise and you WILL see results!