Sorry folks, it isn't. There is no such thing as 'spot reduction'.
I know, not what you wanted to hear. But it's the truth. There are countless late night infomercials telling you different but it's all bullshit ...and they are making millions on feeding you a bunch of lies. There is no such thing as localized fat loss.
1. You MUST eat healthy. Proper nutrition is just as important as exercise in losing fat. Eat lots of fruits, veggies, whole grains & lean meats/fish. You don't have to eat like a bird, just be smart about what you are putting into your body.
Watch portion sizes and stay away from your trigger foods. Everybody has their own trigger foods that encourages binging and wild & out of control portions. Keep your trigger foods out of your house and focus on healthier replacements.
2. You MUST exercise! 5-6 days a week! For those of you who think walking leisurely around your neighborhood 3 times a week is gonna get you lean and healthy...think again. I'm not saying walking isn't good for you, but it's not the way to blast fat and lose weight. Walking is great for people who are not able to do anything more taxing and it has many health benefits. But if you have the ability, move your ass! And move it double time! Start out doing cardio 15 minutes a day and build up (quickly) to at least 30-40 minutes a day. Any more than that is gravy. Do as much as you can. And change up workouts to prevent boredom and encourage optimum calorie burning. I would also recommend some form of weight training/resistant training at least 3 times a week.
3. Eat frequent smaller meals, every 3 hours. Keep your motor revved and fired up at all times by fueling up regularly throughout the day. This will not only prevent out of control hunger from creeping up and threatening your hard work but it will also reduce cravings, keep you energized, and will allow your metabolism to run fast and steady all day long.
4. Get AT LEAST 6 hours of sleep every night. Countless studies have shown that fat loss and weight loss are easier and quicker to achieve with proper sleep. The process of losing fat, building muscle, hormonal changes, and the overall process of changing your body on a physical and metabolic level is hard work on the body. And it needs sleep to do it properly and efficiently. Set your DVR and get some zzz's.
5. Put time aside each week for meal planning. I will take a day and hard boil a couple dozen eggs, make chicken salad, egg salad, tuna salad, my blueberry banana muffins, my crack salsa (bean salsa), my turkey veggie egg muffins, and cut up a ton of fruits and veggies. I can eat all week long from one day of prepping! Fill up your fridge with easy and quick healthy foods that you can eat in a pinch. It saves time and doesn't leave room for being starving. When you let yourself get too hungry, you are more tempted to grab quick slop that will sabotage your plan.
6. Keep a healthy snack table out in the open. I have a snack table right between my dining room and living room. You must pass it no matter which way you're going. I have a giant fruit basket overflowing with a variety of fruits. I also have nuts, Lara Bars, plain popcorn (not microwave bag popcorn), etc. Not only do I grab these healthy snacks all day long but so do my two little girls as well as my husband. I don't care if it looks strange that there's a table filled with food in the middle of my house, it works. And no matter who is visiting me, you'll find them grabbing a handful of grapes or some other fruit as they walk past the table!
7. Avoid processed foods, white foods, and refined foods. These foods are not only horrible for you but they leave you hungry quickly after consuming them and contain preservatives and chemicals that can actually impede fat loss. This INCLUDES artificial sweeteners both alone and in diet sodas and drinks! A great natural sweetener to try is Stevia. It's a bit more expensive but does not cause insulin surges nor is it artificial.
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