3O Ways to Help You Reduce Body Fat and Get Into Shape!

• by Admin
• Aug 17th, 2009
• 2 comments

If you had good intentions all season to make the effort to reduce body fat and get into shape, but just didn’t get around to it, then you may like to take note of the following simple steps on how to reduce that extra body fat that you hoped you would have already lost by now.

Activate your Lifestyle to Reduce Body Fat!

1. Choose an activity for which you would normally pay someone to do and do it yourself. Such as:

a. Washing the Car
b. Mowing the Lawn
c. Walking your dog
d. Gardening

2. Make a conscious effort to add more exercise to activities that you thought might not be applicable:

a. Park further away from the shops so you can walk that bit extra.

b. When walking in general throw a bit of effort into your strides.

c. If you absolutely can’t stand cleaning the house, (a never ending chore) put on some of your favorite music (songs that makes you feel like dancing) and try and create an atmosphere that makes you feel more positive. You may find that not only does the house get cleaned faster but you also tend to put more energy into it.

3. You can also reduce body fat by adding more activity at work.

a. Use the stairs instead of using lifts or escalators.

b. Don’t email someone who’s within two offices of you go tell them the information that they require.

c. Get up off your butt and walk to the rubbish bin rather than just making pot shots and hoping it will land in right place.

d. There are plenty of exercises that you can perform while seated.

Getting Organized with Healthy Eating Plan!

4. Shop with a shopping list! So you don’t end up buying junk!

5. Never shop when you’re hungry!

6. Get creative! Start brainstorming and as you think of ideas for sensible “healthy” calorie meals write them down and stick them on the fridge.

7. Create a PLAN B. If you know that there are times when you’re likely to get side tracked with your eating then have a back up!

8. Stick with your food portions. Don’t go over the amount you know you should have.

9. Food preparation. Chop veggies, salads or fruit etc and place them in air tight containers in the fridge to save you time.

10. Always know what’s on the menu. Write down your menus a week ahead of time. So there’s no guessing when dinner time arrives.

11. At the beginning of the day pull the meat out of the freezer or get the ingredients together for your meals so that you don’t have to worry about it later.

12. Make extra and freeze it! When making main meals make extra and put servings in containers to freeze so you can pull them out in emergencies or on nights of the week when you know you just won’t have time to cook.

13. Make time to eat. Write your eating times down – every 2.5 to 3 hours and stick with them. I can’t tell you how important it is in your efforts to reduce body fat to ensure you don’t skip meals…

14. Don’t skip meals. The more meals you skip the hungrier you become thus encouraging cravings. If you’re eating often you won’t get hungry.

15. Make your lunches “Easy to eat”. Such as pita pocket bread with lean meat and salad or fresh sandwiches. Especially if you don’t have access to microwaves at the office or where you work.

16. If you do have microwaves and other cooking facilities at work why not bring along last night’s leftovers.

17. Uncomplicated recipes! If you’re the type of person who doesn’t have time to cook then don’t decide overnight to turn into a gourmet chef. Keep your meals simple to prepare and tasty.

18. On the subject of “uncomplicated” use things like grills for your meat. And for your veggies you can use your microwave to quickly cook your ingredients – if you’re not eating them raw. If you follow my advice above and prepare / chop your veggies ahead of time it will only take a few minutes to zap them in the microwave to whip up a quick veggie side dish.

19. Include more salads in your meals. Salads are easy to prepare. If you’ve already got a few ingredients for your sandwiches in containers then you can throw them together for a quick garden salad.

20. Still short on time? Then use frozen veggies! They’re already chopped, and more often than not, mixed in with other veggies. Place them into a container with a little water and nuke em! If you don’t have time to cook or grill your meat then use canned tuna in springwater and easy lean protein sources for a nutritious fast meal.

21. Do you always get your portions muddled up? With your salads or veggies just mix the ingredients together into your portion sizes and place them into your containers. You can even portion your meat. When you come home from the supermarket cut your meat into your desired portions, cling wrap it and freeze it!

22. If you’re having dinner at a friend’s fill up on what you know is healthy then have a small portion of the higher fats foods so you don’t feel like you’re missing out – or being rude – by not eating their food. If you’re going to a restaurant ask the waiter for some advice on the meals on the menu or just phone the restaurant before you get there so you know what’s low in fat.

23. On your “cheat day”, or day off your eating plan, try and stick with smaller portion sizes of the junk food you are consuming. At least this way you can ensure that you’re not overeating.

Workout! Will I or wont I?

24. Plan your workout times and stick with them. Just like you’re eating you need a routine to help keep you on track.

25. If you’re away on holidays make use of the gym facilities at the hotel you are staying at. You can always do a quick mini circuit workout consisting of tricep dips, push ups, abs and squats in your hotel room with no gym equipment required.

26. If you get bored with your cardio put your bike, treadmill etc in front of the tv so you can be entertained while exercising.

27. Encourage your family to participate in a activity of some kind so you increase your fitness, burn calories and get into shape while also spending quality time with your family.

28. If you’re sick of your exercises – then change them. Get a new program.

29. Have your workout clothes and runners ready to go! Be prepared so you don’t get the opportunity to say “oh I can’t workout because I forgot my training gear”.

30. If you find that you need someone to train with to motivate you then get yourself a workout buddy!

This is just a handful of ways to help you reduce body fat and get into shape. If you stay focused and make things easier on yourself by following the above steps you will find that your results will be much faster and the road to a successful health and fitness program will be much smoother.

Happy healthy eating folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.