How to Lose Body Fat and Keep it Off!!

If "dieting" isn't working for you...then it is time to try something new. It's called a lifestyle change. There is a big difference between dieting and actually chaging the way you eat...for good. Dieting is a nasty word that fills a person with an instant sense of dread. It is a negative word that makes you think immediately of everything you are going to be giving up, instead of what you actually could be gaining in the process. Dieting conjures up images of anorexic frames, celery sticks and water. But making a lifestyle change and eating clean will allow you to eat the right kinds of foods to fuel your body and satisfy hunger.

I prefer the term lifestyle change and eating clean, to the word "diet" any day. Making a lifestyle change does take serious dedication. It also takes knowledge and self awareness. Knowing what your body needs to survive and thrive is a major key to losing body fat and keeping it off. In society today people are living to eat...instead of eating to live which is causing obesity rates to skyrocket, not to mention the increase in healthcare costs.

Most of the foods people put in their mouths can't even be classified as food. The foods that are making people obese are highly processed sugars, and simple carbohydrates. Examples of these foods are sodas, french fries, processed white breads, processed pastas, greasy burgers slathered with mayonnaise, pizza, highly concentrated juices loaded with sugar, donuts, cookies, and potato chips, and even breakfast cereals. Most breakfast cereals are loaded with sugars and additives. It is no wonder that children are having difficulty focusing in school. The high content of sugar in the foods they eat are causing their brains to crash and their bodies to suffer from hunger pains early in the day, distracting them from learning because their minds are focused on their next meal. Adults often suffer the same consequences of high sugar, high processed diet.

Making a lifestyle change by eating clean and exercising are the only things that are going to help you lose bodyfat and keep it off. Losing "weight " isn't the key to lean, healthy body. A reduction in body fat and an increase in muscle tone is what is going to give you the shape you ultimately desire while turning your body into a fat burning machine. It is a fact that muscle burns calories. The body requires more calories to support dense muscles. A healthy level of body fat is important and can prevent the body from deadly diseases and disorders like cardiovascular disease, diabetes, heart attack, stroke and cancer.

The first step to losing body fat and keeping it off is regular exercise that includes cardiovascular activity for 20- 30 minute sessions and a structured weight lifting program will help shed excess body fat and increase lean muscle mass. It is important to workout for a minimum of three days a week. This will help you initially to shed body fat right from the get go. If you are unfamiliar with weight lifting exercises and how to perform them correctly...it might be useful to find a personal trainer that can teach you how to posture yourself and how to mentally push yourself. When you are lifting weights...if you are not breathless for short periods...you aren't doing it correctly or at the right intensity level to benefit your body. However, when doing cardiovascular exercise you should not be breathless the entire time.

The second step to losing body fat and keeping it off is actually learning to eat the foods that will fuel and maintain the new muscle you will be building. If you stick to a clean eating plan and hit the gym at least three days a week...you will notice a significant change in your overall appearance within one week. Clean eating is a lifestyle change that must be implemented and is at least 80% of what will help you keep off the excess body fat. Clean eating means excluding processed sugars, simple carbs, fast food, potato chips, sugary juices, and deep fried/batttered foods from your daily menu. Clean eating means you will be eating at least five to six small meals a day that include lean proteins and complex carbs at almost every meal. Lean proteins are foods such as skinless chicken breast, lean ground turkey, turkey breast, fish, egg whites, and lean ground beef. Complex carbs are foods that are high in dietary fiber and fuel your body by giving long lasting energy and a sense of fullness. Complex carbs include whole grains like rolled oats, barley, brown rice, black rice, long grain rice, red potatoes, and sweet potatoes. It is also important to include fresh fruits and vegetables in your clean eating lifestyle. Meals One, Three, and Five should include a complex carb, lean protein, and a cup of vegetables. Meals Two, Four and Six should be comprised of a lean protein or protein powder shake and a piece of low glycemic fruit -like green apples. The combinations are endless if you are willing to try new things. There is a plethora of information on the world wide web with recipes that cater to the clean eating lifestyle which will can make clean eating a lot more interesting and fun.

The third step to losing body fat and keeping it off is drinking plenty of water. The body requires at least a gallon of water a day to process nutrients and to support digestion. If you are working out regularly, you should be drinking no less than a gallon of water a day. Two gallons is better. I so often see people walking around the gym with a little 16 oz water bottle and they have only taken a few sips. This is not enough water!! By the time your body registers it is thirsty...that is a sign you are already dehydrated and your body is screaming for water. You may think it is difficult to drink that much water but if you get into the habit of drinking a glass first thing in the morning and one glass at every meal you will almost meet your requirements. Take a gallon jug of water with you when you go work out. Drink after each set of weight lifting exercises and frequently throughout your cardio workout. Your body will thank you later.

The fourth step to losing body fat is being prepared and planning your meals and workouts. I hate to hear the excuse " I just don't have time." But, I guarantee if you were at home I'd see you sit down to watch tv for at least an hour a night. Most gyms are open 24 hours now and the price can range from 20 a month to 45 a month. Cut out fast food and you have enough money to pay for a membership. Invest in yourelf. Working out is like a retirement plan. You will have less health care expense in the long run. Plan your meals and grocery shop according to them. Make out your meal plan for the next week and stick to it. You will find you are feeling more satisfied and actually looking forward to your next meal. Plan your time wisely. You will start to notice as you make these small changes in your life...others will take notice and you may be able to set an example for them.

The fifth step to losing body fat and keeping it off is making yourself accountable. Find an accountability partner, or a spouse. Also keep a food and workout journal so you can track your progress. Personal trainers will also help you with this step. They should act as your accountability partner by helping you set goals, track your progress by measuring body fat percentages every couple weeks, and adjusting your workouts as needed.

These five steps are fail proof, I guarantee it. The only room for error is human error and lack of discipline. Cheating and overeating after a workout will kill your progress. It is okay to cheat on one meal a week, within reason. Skip fast food if at all possible. Eliminate alcohol unless it is glass of wine for a special occasion, or have a diet soda and bacardi zero. The extra calories you are burning off at the gym will do you no good, if you are taking in empty calories elsewhere during the week.