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You are here: Home / Today's Tip / Take Control Of Your Fat Loss

Take Control Of Your Fat Loss

March 18, 2009 by Adria Ali 2 Comments

 

     Before you start hating your genetics and blaming your hectic life for not being in shape… look at these tips by “Oxygen Magazine,” on metabolism.  Take control of your fat loss for good!

 

fat-loss

The truth about metabolism and fat loss. The simplest way to break it down is that your metabolism converts food into energy. Your metabolism is just waiting to unleash itself, so go for it!

Here’s what you can do today to take your metabolism up a notch . . . or 10:

Quit “dieting.” Eating clean is a lifestyle (not a fad diet) you can start today. Make simple changes like swapping fatty cuts of meat for lean ones and passing on calorie-laden salad dressings for a tangy balsamic vinegar, a natural appetite suppressant, that has fewer calories yet all the flavor (one teaspoon of balsamic vinegar contains approximately five calories). For your next metabolism-revving meal, check out our online recipe section: My Recipe Book.

Eat small meals, five to six times a day. This will help satisfy hunger, plus leave room for another small meal in two to three hours. Your metabolism will be on high all day! As a tip, try to keep each meal between 300 and 400 calories and read nutrition labels to give you a hand.

Combine right. Eat lean protein (e.g., fish, chicken, turkey and flank steak) and complex carbohydrates (e.g., Ezekiel bread, sweet potato and whole grains) together at every meal. This super-charged combination keeps metabolism balanced and insulin levels in check.

Portion control. The golden rule: Getting clean food is just part of the full clean eating picture – you have to apply the basic principles of serving sizes, too. Although all food servings are not created equal, Oxygen’s Tosca Reno, author of the Eat-Clean Diet (Robert Kennedy Publishing, 2007), states in her book that following these simple rules can help you navigate the right portion sizes for your needs: A protein serving should be the size of your palm; complex carbs from whole grains and starches is the amount you can hold in a cupped hand; and complex carbohydrates from fruits and veggies is the amount you can hold in two hands cupped together.

Eat spicy food! Spices (or “thermogenics”) including taste-bud pleasers like cinnamon and cayenne, actually burn fat by keeping metabolism in drive. Consider thermogenic foods when looking to add some personality to your meals.

Train major muscle groups at least three times per week. Now that you have all this food energy stored up, it needs somewhere to go! Be sure to work out, hitting all muscle groups, at least three times per week. To learn the moves fitness professionals swear by, check out “Express Fitness: Flab to Firm . . . Fast” in the Spring 2009 issue of Oxygen.

    I couldn’t have said it better myself!  If you like this article, then you will love the magazine.  Oxygen if full of exercises, recipes and weight loss tips.  Keep an eye out for it!

Adria Ali

(CES, PES, CPT, BS)

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Filed Under: Today's Tip Tagged With: answers about metabolism, boosting your metabolism, fat loss, fitness tips, improving metabolism, sluggish metabolism, speeding up your metabolism, weight loss

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Alana Jeffries says

    March 19, 2009 at 2:35 pm

    A friend of mine is suggesting I use Flavor Magic Portion Control Sheets, which she describes as basically a portioning guide that also seasons the food. Kind of like the “palm of hand” rule, but more accurate. Does anyone have input on this one? She claims it is working for her with home cooking. I want to give it a shot but it looks like it is only available online.
  2. admin says

    March 19, 2009 at 10:11 pm

    Although these portion control sheets are an excellent guide ..... they don't take into account what may be added to the food. For instance, if you add butter to your dish or oil they may be just as high in calories and fat as your original larger portion. However, if you are looking for an easy way to lose without having to think about it much. Then this would be a good idea.

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