How To Keep It Going – Maintain Fat Loss Habits When The Going Gets Rough
I love to read motivational stories and get inspiration from the struggles of others who are striving for greatness and extraordinary achievement. I have been listening and reading self help literature since the early 80’s and never grow tired of the genre. I enjoy sharing what I have learned with others and use many of the concepts in coaching baby boomers with fat loss issues.
I recently came across Dave Kekich – a millionaire businessman and entrepeneur who is also completely paralyzed from the waist down. He has published Kekich’s Credo – A List Of 100 Nuggets Of Wisdom To Help You Live Better And Be More Successful In Life And In Business.
Here Are A Few Of The Ideas From The Credo Adapted To Help You In Your Journey Towards Fat Loss And A Healthier Body.
People Will Do Almost Anything To Stay In Their Comfort Zone
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The Top 7 Nutrition Secrets To Get Rid Of Belly Fat
The #1 question i hear from my clients over 50 is – “how do I get rid of this gut?” or #2 “I hate having this extra belly fat!” Guys want to know the secret to losing fat in the belly more than anything else. It trumps health concerns, energy levels and building strength and muscle as a goal in a healthy life. It’s true you can have all the good health, positive energy, athletic ability and muscle mass, but if you carry a gut it cancels out your image as a fit and buff guy. The flat stomach rules!
What’s the secret?
Well, unfortunately there is no secret but there is a good chance if you follow a few of the tips I am going to give you here you will start to see dramatic changes in just 3 weeks! So here we go.
My Top 7 Tips For Losing Belly Fat When You Are Over 50
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30 Years Of Fat Loss Wisdom
This is a continuation of the story from my last blog post about my personal journey with fitness and maintaining fat loss. The key to looking good and maintaining an eye catching body into your 50’s and beyond is to develop and maintain STRATEGIES, RITUALS AND HABITS repeated consistently. Repetition is the mother of habit and consistency is the father of success.
[How to have your cake and eat it too - or look great while still eating cake.]
Here Are A Few Proven Strategies For Permanent Fat Loss
#1 – Always Maintain Boundaries And Rules Around Food
The best way to structure your week is “eat clean” 5 days a week. Just determine you will follow the rules of healthy eating at least 80% of the time. This allows room for unexpected and unavoidable poor food choices, restaurant meals, moments of unpreparedness and splurges. Striving for 100% perfection is a set up that never works! My personal rules for weekday eating are : NO SUGAR OR FLOUR PRODUCTS and EVERYTHING IN IT’S MOST NATURAL AND UNPROCESSED STATE WHENEVER POSSIBLE. That’s it. I keep it simple. It’s challenging but workable.
Here is a sample day:
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The Secrets Of Long Term Fat Losers
Have you tried to lose weight many times? Or maybe lost several pounds and gained it back? If so you are not alone. It’s extremely challenging to maintain weight loss. However some people do manage to achieve their weight loss and weight maintenance goals. The National Weight Control Registry is a database that tracks more than 5000 people who have lost a minimum of 30 pounds and maintained the loss for at least one year. How did these people keep the weight off? Here are the common denominators that set the successful dieters apart from those who “yo-yo” diet:
[Portion control is one of the secrets of long term fat loss. Here is a nice pork and cucumber dish of moderate size. Ingredients: garlic, ginger, pork, cucumber, black pepper, nam pla, broccoli sprout.]
Control Portions For Sustained Weight Loss
Portion sizes were much smaller in the past than they are today- (remember when a large soda wasn’t a half gallon?) With today’s portions sizes it’s easy to lose track of how much you are eating. To lose the weight the bottom line is controlling portions. In recent research suggests that portion control is the biggest predictor of successful weight loss. Control portions by learning to read nutrition labels, carefully measure out servings, eat a single helping, use smaller serving plates and resist the urge to clean your plate.
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Bulk Up To Get Lean
The average American adult gains one to two pounds each year. This is especially true if you are over 50! But new research in the Journal of Nutrition suggests a way to prevent this weight gain or even encourage weight loss-without dieting.
[Too good to be true, but it's a fact! Strawberries are delicious and help you lose weight.]
The Secret: Eat More Fiber
Researchers at Brigham Young university followed the eating habits of 252 middle aged women for nearly two years and found that those who increased their fiber intake lost the most weight. Those who decreased their fiber generally gained weight. The Scientists boiled down their findings into a single weight loss formula – boosting fiber by 8 grams for every 1000 calories consumed, results in losing about 5 pounds. This is without consciously counting calories or portions.
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The Secrets To Successful And Sustainable Weight Loss
Focus on health and fitness first and weight second. The healthier you are, the easier the weight loss becomes. If you lose weight at the expense of your health you are unlikely to keep it off.
[Is there really some mysterious secret to achieving your fitness goals?]
Set Realistic Goals
Say no to extreme diets, miracle fat loss pills, and magic food fads. Create sustainable habits that can last a lifetime. Start where you are and make gradual changes. Take pride in your progress, learn as you go and most important, take slip-ups and setbacks in stride. Every failure is a lesson and feedback in what doesn’t work for you. You cannot fail, you can only learn and grow.
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Lose 40 Pounds
You want to drop big weight? Forget about it. No, really- that’s the crucial tip. Put the end goal out of the picture and narrow your focus to the day at hand. Bob Harper, a trainer on the NBC TV show THE BIGGEST LOSER, says, “Ask yourself, Did I get my workout in today? Did I make good food choices? Then go through it again tomorrow, always with an eye on improving.” Here are Harper’s top five real world solutions. Becoming fat is a big piece of cake. Slimming down is not.
[Losing weight is a day to day battle. Just focus on the small steps, put one foot in front of the other and you will eventually succeed!]
Get Over Gym Intimidation
The muscle heads at the squat rack aren’t judging you. “If they see someone out of shape trying their hardest to change, they’ll do what they can to help you” says Harper. So don’t be afraid to ask for a spot or some guidance. Just because these guys are younger than you and in great shape, doesn’t mean they haven’t struggled with exercise and diets.
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Long Term Fat Loss Solutions – 7 Steps That Make Fat Loss Easier
The war on the waist won’t be won by exercise alone. You need to combine a fitness routine with with healthy eating in order to reach your ideal waist measurements. Only a combination of proper food choices and and sweat equity will help you succeed. Good food choices are especially important at midlife when our metabolism slows and our food intake increases. No one told us in our youth that we’d have to switch to half rations in our fifth decade, but it’s a strategy that will make long term fat loss easier as we age.
[Eating more salads (and vegetables in general) is a great way to reduce the amount of calories you consume while enjoying a delicious meal and feeling full.]
#1 – Forget Diets – They Don’t Work
Why do we gain weight? It all comes down to calories. It’s eating too much and not exercising that makes us fat. It’s intake equals output. Managing your weight and your health is easy if you decide to make it a lifelong commitment instead of a temporary crash diet.
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