8 practical weight loss tips you can use TODAY -

I am guilty of talking very “big picture” here on my website. However, this post gets down to the nitty gritty.

8 very practical tips that you can use to start losing fat TODAY

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Cut out or at least cut down on highly processed foods eaten from a packet.

Chips, muesli bars, rice crackers just to name a few. I know they are very easy and tasty to eat…. and that’s part of the problem. Its way too easy to over consume them. They don’t keep you full. I don’t know about you, but these things don’t even keep me full for 5 minutes. They are for taste only. Ok once in a while or for party food, but not on a daily basis.

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2) Where possible cook and prepare your meals at home.

A restaurant or take away version of the SAME meal can add 200 – 600 calories due to the extra high sugar flavourings and oils and larger serving size.

Example –

a home made burger on multi-grain bread with lots of salad added = 450 cals
a take away burger with the works = up to 1000 cals

TIP – Make extra portions of your meals to use for lunch or dinner the next day.

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3) Cut out or at least cut down on drinking your calories.

Lets face it, all drinks except for water are considered wants, not needs. They usually don’t contain (m)any nutrients, they don’t keep you full and often times they actually make you hungrier than if you had just had water.

This includes so called healthy drinks such as fruit juices, smoothies and flavoured milk. Oh, and don’t forget milk based coffees. A large flavoured coffee or low fat smoothie can contain more calories than a Big Mac.

One glass of alcohol contains as many calories as a slice of bread. (I hate that news as much as the next person, believe me)

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4) Aim to leave 2 – 3 hours between your last meal / drink and your sleep time

The body will be finished digesting your food. It will be ready for rest and recovery.

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5) Move more (separate to exercise)

Set a timer on your phone or computer to go off at least every 2 hours, as a reminder to get up and move your body. Even 5 minutes of moving and stretching will get the blood flowing to your limbs (and brain) again. Walk to the shops, take the stairs, stand instead of sit, choose an active catch up with friends instead of a sitting (and eating) catch up. All of these little changes add up and will make a difference over time.

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6) Aim to include protein with every meal (including snacks)

Protein helps keep us full. It is essential to build and repair our muscles and cells. It actually uses up a third of its calories in the digestion process alone, leaving less that is able to be stored as body fat.

** This should also help with tip number 1.

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7) Aim to choose carbohydrates that include fibre

Whole grains instead of processed and LOT’s of vegetables should do the trick

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8) VEGETABLES !!!

I left the best tip til last. If I could just give one tip to help someone lose weight it would be to EAT MORE VEGGIES.

I have a 1kg packet of mixed frozen veg in my freezer right now. You know how many calories 1kg of veg contains (well this packet anyway)… 270 calories !! For a whole kilo. I couldn’t fit them all on a large dinner plate (I tried) .

What other food can you eat SO MUCH of, without also getting a truckload of calories? No other food, that’s what. LOL.

Aim to include veggies with every meal and prioritise eating them first. If we all simply cut down on the starchy carb portion of our meal and pumped UP the veggie portion of each meal, we would lose weight effortlessly and increase our health and energy levels too.

Try it out for a week and see what happens.

** Oh, that isn’t to say that frozen vegetables are better than fresh, but it was a nice easy visual with the nutritional panel right there for easy access. I am cool with eating either frozen or fresh. Don’t let perfect be the enemy of good.

With almost 20 years experience, Chriss Tinslay is one of Australia’s leading Personal Trainers.
Chriss started her career into the fitness and personal training industry in 1994 as a receptionist at the local gym she attended and loved.
She quickly went on to become qualified and registered as a Master Trainer with Fitness Australia. Chriss has now helped 1000’s of people transform their bodies and lives.

Chriss has appeared in the biggest loser DVD series, Mornings with Kerri-Anne and has written her first short book “15 weight loss secrets that you need to know”.

She now runs regular face to face and online fat loss coaching programs.

Chriss believes that fitness and fat loss should fit into your fabulous life, NOT take over it. You can connect with her on Facebook where she shares useful tips each and every day.

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