FAT LOSS... WHERE TO START OUT

i still receive many emails asking me where to start when one wants to lose weight. one thing that makes me mad,

is that when people want to lose weight, the first thing they do is starting out with tons of cardio and creating a huge deficit in their diet by eating almost nothing. so here are a few tips that will definitely take you into the right direction and that will prevent you from messing up your metabolism and gaining the weight back.

1. create a small deficit by restricting your portions a little. usually, cutting out the unnecessary crap you snack on btw meals, already does the job.

2. eat every 2-3 hour, 5-7 meals a day

3. drink a lot of water. A LOT of water! not necessary to mention that you must cut out all the sugary beverages.

4. work out with heavy weights 4-6 times a week. ditch the cardio in the first phase.

5. log your food! it is good that you keep a food journal, but i'd really recommend that yop join fitness pal or a similar website that gives you a more detail insight into your diet.

6. don't count the calories, but rather pay attention to your macros. i always recommend 50% carbs, 30% protein and 20% fats as a base of a healthy and balanced diet.

7. avoid foods containing more than 5g of sugars per serving.

8. stop eating from the box.

9. buy only natural, fresh foods with a single ingredient.

10. if a food has a box, bag or can... make sure there are no more than 3 ingredients on the list. the primary ingredient plus salt and water. consume canned foods sparingly because they are high in sodium and cans contain bpa which are proven to alter the hormones.

11. avoid processed foods. if it doesn't come directly from a plant or ground, don't eat it.

12. eat whole grain foods.

13. eat lean protein. at least 25-30g per meal.

14. eat healthy fats like seeds and nuts.

15. have a big breakfast.

16. don't forget your post-workout meal: whey + 1-2 sugary fruits like bananas.

17. flavor your foods only with natural spices, sea salt (iodized), lemon juice, fresh herbs etc.

18. when cooking, use just a little oil to spray the pan. then add healthy fats to the plate if needed.

19. steam, grill, broil, bake or saute your foods. use little or no oil.

20. cook in bulk. it makes things so much easier.

21. prepare/ plan your meals in advance.

22. always carry with you a healthy snack that also contains protein. life's unpredictable.

23. DO NOT waste your money on fat burners and "magic" pills. invest it in a gym membership and organic foods.

24. eat whole foods and avoid shake and bars.

25. always load half of your plate with veggies.

26. use a fork and a knife. don't use the spoon.

27. eat slowly by enjoying every bite.

28. take your time for the meals. no distractions: no tv, no reading, no nothing. eat sitting at the table (when possible)

29. eat before going to a party and bring healthy foods with you.

30. when eating out, don't order from the menu. most meals are high in fat and white processed carbs.

31. at a buffet, eat a huge plate of veggies first. then have a bite of all the foods you want to taste. drink plenty of water. preferably sparkling. it will fill you up.

32. ban the unhealthy foods in your house. make all the family join you on your journey. they will thank you one day.

33. do not buy foods that represent a temptation for you. 

34. don't eat any food that has a commercial

35. don't eat anything your great grandma wouldn't recognize as food

36. read food labels and the ingredient list

37. study.

i'm sure i forgot sth, though... but the important thing is that during this whole process, you must always keep in mind that fat loss is not about restrictions. it's about healthy eating habits.

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