21Fitday

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TEN WORKOUT/NUTRITION TIPS TO LOSE FAT & BUILD MUSCLE

1. Always Eat Breakfast.

Skipping breakfast is a huge mistake if you want to lose fat. Enjoying a hearty and nutritious meal in the morning can actually jump-start your metabolism and encourage pounds to drop. Choose a breakfast that’s high in protein and full of fiber, to give you energy and keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.

2. Eat Breakfast Within One Hour of Waking.

Eating breakfast is essential for fat loss, but what time the breakfast is eaten is also important. Make sure to eat breakfast within an hour of waking. An early breakfast helps maintain circadian rhythm and boost metabolism.

3. Limit Your Calorie Intake.

Not to exceed your recommended daily calorie intake. Figure out how many calories to consume each day, based on your current weight and weight-loss goal. Don’t dip below 1200 calories to prevent going into starvation mode, which makes your body hold onto the weight.

4. Healthy Foods Don’t Mean All-You- Can-Eat.

Avocados, peanut butter, sweet potatoes, brown rice – these foods are all nutritious, but that doesn’t mean they’re void of calories. You still need to be aware of serving sizes, even for food that are good for you.

5. Enjoy the Food You Eat.

One of the worst things you can do when you’re trying to lose weight is to not give your body enough food. Instead of depriving yourself, make sure to give yourself small indulgences or a cheat day – especially since occasional high-calorie foods won’t wreck a healthy diet. In fact, they can do quite the opposite: having a healthy relationship with food may help you from going overboard later.

6. Stop Skipping Evening Workouts.

At the end of a hard day, it’s easy to make an excuse and not head to the gym or take that run. Keep yourself committed and know that skipping an evening workout is not an option. And honestly, who couldn’t use an extra boost of endorphins after a tough meeting? If it’s too dark to head outside to exercise, these at-home workouts will do the

7. Watch Your Drinks Calories.

Between those refreshing margaritas and a hankering for a midday mimosa, a day off can be all the convincing you need to spend it imbibing. But making sure you watch your drink calories is important if you want to lose fat.

8. Stop With the Scale.

It may be tempting to step on a scale whenever you see one, but if it’s making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but also factor in that what you see isn’t always the most accurate measure of weight-loss efforts. You could be building fat-burning muscle, which could be pushing the number up. Losing excess body-fat (for health and cosmetic reasons) is, in many ways, a great idea. Monitoring ongoing fat-loss is crucial if weight loss goals are to be met. Skin-fold calipers have been used for years to help determine body-fat levels, and many trainers and athletes believe they provide an excellent means in which to self assess and monitor.

9. Stop Eating Junk Food.

It may seem obvious, but junk food is an enemy against weight loss. Foods filled with sugar and fat are a fast ticket to weight gain, irritability and low energy levels. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars and alcohol.

10. Push Your Body.

If you don’t feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.

Comments (1) -

  • Alex

    3/17/2017 10:07:28 AM |

    Thanks it is useful for me.

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