Jane Riley

Eighteen Ways to Leave Your Blubber

1. Eat Fibrous Foods - High fiber foods will fill you up, clean you out and pull dietary fat out with it. Go for loads of veggies, dark heavy breads, and lots of dense fruits such as apples, pineapple, and melon.

2. Avoid Fatty Foods - Simple math, if you want your body to be around twenty percent body fat, then keep your dietary fat consumption at no more than twenty percent of your overall calories. Fat also stores as fat, a lot more easily than protein or complex carbohydrates.

3. Avoid Sugary Foods - Simple Carbohydrates (sugars) stimulate insulin production in your body which promotes fast energy burnout and increased storage of fat. Go with lean protein and complex carbohydrates rather than the sugary junk.

4. Increase your Aerobic Activity - Walk, ride the bike, swim, park the car far from the entrance (if it is safe to do so), take the stairs. It All Adds Up!!!
Life is essentially aerobic, so move around as much as you can. Aerobic exercise lowers (bad cholesterol) LDLs too.

5. Increase the Anaerobic Activity - Lift Weights, use exercise tubing, power clean your house, dig a garden, do consistent hard physical work. You will gain some muscle mass and increase your metabolic rate by doing so. Muscle burns energy; fat does nothing except sit there until you (hopefully) use it for energy. Otherwise it just sits there and collects. Anaerobic exercise also raises the good cholesterol (HDL).

6. Plan Meals Ahead - Buy foods that are easy to prepare and not fatty or sugary. Who can’t wash some lettuce and nuke some broccoli in a bowl?

7. Take Food With You - Always carry an apple or a banana. This is the ultimate fast food--- way faster than scrounging around in the bottom of your purse for some change to feed the vending machine or running through the drive through.

8. Carry Pure Water - For good health the formula is to drink in ounces half your body weight in pounds. For example if you weigh 100 lbs then you should drink 50 ounces per day. Not only will this cleanse your body of fat, and toxins, it will improve your overall health which will be noticeable even in the texture of your skin and hair.

9. Plan Fitness into Your Holidays - After family meals go outside for a walk; go to the mountains for skiing, think of fun activities that don’t revolve around eating and drinking.

10. Visualize and You will Actualize -If you believe in what you are doing for yourself, you will achieve it.

11. Supplements - Take really good Vitamins to stay well and energized. Being sick never helps any plan.

12. Limit Your Alcohol Consumption - Alcohol is metabolized much like sugar. It converts to fat very quickly, and has little nutritional quality. It also can reduce your focus on your fat loss/ fitness goal.

13. Reward Yourself - After a great workout, or a week of sticking with the food plan, have a luxurious bath, buy a new sweater or something nice for yourself. You deserve it!! Rewards will keep you on track too.

14. Positive Self Talk will encourage you -Make yourself a Mantra. “I am achieving my fitness goals.” is simple and works. Remind your self of your mission, every chance you get.

15. GOAL SET -Write down your goals, be they weight, percent body fat, size, or fitness level. Make the goals realistic, and time framed so that you will stay on track.

16. Keep a Fitness and Food Journal - This breaks your goals down into objectives and tracks your progress, daily. It also makes it harder to cheat.--- Because you will need to report to yourself.

17. Take a walk after a light dinner in the evening. Eat most of your food earlier on in the day and then at night go light, and then keep your metabolism up by doing a little exercise after dinner. Don’t eat and then sit in front of the T.V.!!!

18. Hang Out With Active Health-Minded Friends - Find a fitness buddy who is just as committed to achieving and maintaining a healthy body and a healthy lifestyle. This is the ultimate best thing you can do, because then everything else will fall into place.

Best of luck in your endeavor!!!!!!