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Let’s face it, summer is right around the corner, and many of us want to start shedding some bodyfat and start getting ready to break out the bathing suits to show off our assets (ahem).

The problem a lot of people run into is that they want to lose body fat fast, and they know the basics of what they should do i.e. exercise, eat healthy nutritious foods, make sure they are in a safe calorie deficit, but it still takes them what feels like forever to do so.

To help you in your quest for a faster, healthy way to torch body fat and look and feel amazing, here are 3 things you’re probably not doing (or at least not doing well) to help you burn body fat faster than you have before.

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  • No More “Cheat days”

This is probably the biggest stumbling block for people when they’re trying to get leaner. It’s funny, because it’s also one of the first questions they have when they start “dieting” down for summer.

“When do I get a cheat day?”

Ummm……. You don’t!

“Why not?”

Because most of what has lead up to this point has been a string of “Cheat Days,” not to mention you don’t need a whole day of shoveling junk into you face, that’s counter productive.

A cheat meal, that’s getting a little closer to it, but in reality, that’s probably a good 3-4 weeks away if you’re really trying to get lean, and not feel like a bag of hot garbage because you ate half your allotted daily calories on twinkies.

Truth is, and I’m sure a lot of you have heard me say this before, I really hate the term “Cheat” days/meals etc. It messes with our perception of food, and makes us group things into good vs bad foods. It’s all just food. I also think most of us understand that crushing pints of Ben ‘N Jerry’s probably isn’t getting us to our weight loss goals very fast. Stop sabotaging yourselves.

I like to think of them as “earned” treats instead. Then you’re forced to ask yourself if you really earned whatever it is you’re about to eat, which gives you pause, and no matter what you decide, you’re not left with those shitty feelings of guilt afterwards.
  • Load Up on Veggies and Lean Sources of Protein; Especially at Night

I don’t know about the rest of you but I love my breakfast foods. Eggs seriously are my favorite food (I know I’m a weirdo for saying that). I also love myself some toast, and some fresh fruit in the morning as well.

Problem is, even though those are all decently nutritious foods, the sum of all the calories from my breakfast is pretty high.

If you’re anything like me, this doesn’t leave a whole lot of remaining calories to consume throughout the rest of the day, so as a result I’ve got to figure out ways to feel satisfied and hit my macro-nutrient goals without wanting to club a baby seal if I’m trying to burn fat.

The struggle is real!

Maybe, breakfast isn’t your jam, but you really enjoy having a big lunch, the same end result usually applies. Not many calories left at the end of the day for you to consume, and still be able to stay in that calorie deficit necessary to continue to burn fat and lose weight for summer.

Enter veggies and lean protein.

Vegetables, are loaded with vitamins and minerals which help with everything from hormone regulation, appetite suppression, and energy levels. They leave you feeling fuller longer, while having a very low calorie implications.

Next, aim for the protein. If you’re goal is fat loss, and improving body composition, increases in protein intake will help make sure that you’re still recovering from your workouts, helping you to maintain as much muscle tissue as possible while in that calorie deficit.

With only 4 calories per gram of protein, lean sources such as chicken breasts, fish, lean cuts of beef and pork, and egg whites, can provide you with great bang for your buck, and help ensure you’re recovering from the stress you place on your body during exercise.
  • DRASTICALLY Reduce Your Alcohol Consumption

This should be a no brainer for most people, but yet some how it still gets screwed up ALL THE TIME.

Besides the fact that alcohol really doesn’t provide much nutritious value to you and is often very high in calories, it also leaves us making bad food decisions throughout the night (Beer Munchies anyone??), and if you’re experiencing a hangover from the day/night before, it’s safe to say your performance in the gym is gonna suck ass, if you can make it at all.
A glass of wine, or a beer here and there occasionally is not going to ruin all your progress, but let’s be honest here, the glass of wine most people pour themselves is not the recommended 4oz glass. Note, I said one glass, not 3. The same goes for the occasional beer.

The other thing to remember is that you need to account for those calories throughout the day. People usually don’t think about the fact that the fluids we consume count against your daily intake. Furthermore, more often than not, when having glasses of wine, beers, or other alcohols, we’re doing so while also eating highly caloric foods.
Can you get lean without following these 3 tips I’ve provided consistently?

Possibly.

Can you get lean fast enough for summer or that wedding you’re in/going to that is right around the corner?

Probably not, and if you are able to pull it off, it’s going to be by taking some really drastic, and possibly very unhealthy, measures.

Bottom line, these 3 tips can help you look and feel better than ever, in a WAY less shorter amount of time, than had you not followed them.

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