In my experience helping clients lose fat, I know the
most
effective strategies. I'd like to share these strategies in
my
Get Lean Plan. A sexy waistline can be
yours if you take these actions:
1. Cut Calories
with
Smart Food Choices
To get lean, choose lower-calorie foods. Eliminate
fatty
and sugary foods, then replace them with lean
alternatives.
For example, instead of fried chicken, eat a grilled
chicken
breast. For breakfast, dump those donuts and try a
healthy
bowl of oatmeal.
2. Reduce
Portion
Sizes
Portions are smaller than you think. A serving of
meat is
3 oz. (the size of a deck of cards). A serving of rice or
pasta
is 1 cup. And carefully read food labels. If a container
of food
says it has 2.5 servings, you'll be over-eating if you eat
it all.
Better yet, don't buy large packages in the first place.
3. Drink
Water
Drink water like there's a drought coming. Choose
other
calorie-free drinks, including tea, club soda, and diet
soft
drinks. Many people find they eat less food if they
drink a
large glass of water before each meal. Water fills your
stomach, keeping hunger in check.
4. Eat Small,
Frequent
Meals
Starting with a healthy breakfast, eat 5 to 6 small
meals
each day. Eating frequently will help rev-up your
metabolism
and stabilize blood-sugar levels to prevent hunger
from
taking control of you. Take food and water with you to
work
and while traveling. Plan to have healthy snacks
available.
5. Do
Cardiovascular
Exercise
To burn your body fat, you must do cardio. The
American College of Sports Medicine recommends 3
to 5
sessions each week. When you're beginning, go for
20
minutes. Then increase to 60 minutes as you
progress. Pick
exercises you enjoy and have fun! (See the next
article for
my suggestions of the best exercises.)
6. Train with
Weights
Weight training can build more lean muscle. More
muscle helps raise your metabolism which, in turn,
helps you
burn more calories even while you're resting. In my
training
sessions, I'll help you get the maximum fat-loss benefit
by
focusing on your major muscle groups and keeping
the pace
moving.