Entries Tagged 'Fat Loss For Mothers or Busy Women' ↓

A nutritional strategy that supports fat loss is the key to reduce belly fat in women. You should be eating foods that supply energy and raise your metabolism. By doing so, you are setting up your body for maximum fat loss.

Here are 5 eating tips for reducing belly fat in women… Continue reading →

The mid-section is a problem area for many women. They usually try to lose belly fat by performing endless crunches and sit-ups, using ab gadgets, going on fad diets, etc. It’s no wonder they struggled and failed ‘cos they  have been  adopting the wrong fat loss strategies all the while!

Here are 5 tips on how to lose belly fat for women…

1. Be realistic

You must start by setting realistic goals.
- What is your targeted weight loss?
- When can you achieve it?
- How to achieve it?

Some women who are desperate to lose belly fat fast often fall for products/services that promise fast results. The truth is there is no quick fix to losing belly fat. It would have taken months or years of poor eating habits or lack of exercise to gain excess weight. So, don’t expect to lose it within days or weeks.

The key is to aim for gradual weight loss that will last rather than rapid weight loss that won’t stay off.

2. Eat for fat loss

Proper nutrition is the main factor that determines your ability to lose belly fat. In order to achieve a calorie deficit for fat loss, it is easier to reduce your calorie intake from what you eat than to increase your calorie output from exercise.

Running on a treadmill for 30 minutes can burn about 300 calories. The same amount of calorie deficit can be achieved in a few minutes (with less effort) by not eating 5 pieces of chocolate cookies (say, 1 cookie = 60 calories).

Your choice of foods are crucial for nourishing the body, preventing cravings and keeping you satisfied.

What to eat: whole, natural foods such as meat, fish, fruit, vegetables, eggs, nuts and legumes.

What to cut out or cut down: processed foods, fast foods, refined carbs, trans fats and sugar.

Watch this video that explains the 4 foods that you should not eat if you want to lose belly fat for good.

3. Stay active

An effective workout program for women to lose belly fat should include cardio and resistance training. Cardio workout gets your heart rate up and burns calories. It can be a hobby such as swimming, running, cycling or dancing. You can even play sports such as tennis, volleyball or squash. Whatever cardio exercise that you choose, make sure you work out at a high intensity that is effective for burning belly fat.

Resistance training is necessary to build lean muscles that boost your metabolism and shape your body. Don’t worry, women are unlikely to bulk up because their bodies do not produce enough testosterone.

4. Rest & recovery

Exercise causes muscle tissue break down, depletion of energy and stress on the body. Rest is essential for your body to recover and improve. Insufficient rest can lead to over training, injury, poor performance or even weight gain. Take 1-2 days off per week, depending on how vigorous training is.

See also: Lack of Sleep Induces Weight Gain

5. Consistency

Many women complain that they can’t seem to lose belly fat no matter what they have tried. In most cases, it’s not the eating plan or exercise program that doesn’t work but the failure to adhere to it. Which ever workout program that you choose, make sure you stick with it for the specified time period. Your body will adapt if you keep doing the same exercise. To avoid hitting a plateau, make changes to your workout plan so it is still challenging. Only then will your body continue to improve.

Losing belly fat after c-section can be a real challenge and frustration for many mothers. This often leads to unhappiness, loss of confidence and despair. Some women lose focus and simply give up when they don’t see the expected results.

Remember, it takes 9 months to gain excess weight so don’t expect to lose it within weeks after birth. It takes at least 9-12 months to get back into shape. Some women may require more or less time as everyone’s body is different. Nevertheless, you should persevere with the right strategies until you reach your fat loss goals.

(Photo: Megan)

Here are 3 ways to losing belly fat after c-section…

1. Exercise

(Note: A c-section or cesarean is a major abdominal surgery. It is important to get clearance from your doctor before starting any exercise)

Start with low impact exercise such as brisk walking, for at least 30 mins, 3-5 times a week. Walking the hills (if you live near them) is great way to increase intensity levels. If childcare is an issue, you can even walk with your baby in a buggy/stroller.

You’ll see faster results by adding resistance training to your fitness regime. It is great for boosting metabolism and increasing fat burning, so you’ll be lose belly fat quickly. Resistance training shapes your body by toning, tightening and building muscle. If you don’t want to go to a gym, this type of workout can be done at home with your own bodyweight, dumbells, exercise bands, tubing and/or stability ball.

For busy mums who do not have hours to spend working out, short bursts resistance training is a more effective and efficient exercise for losing belly fat after c-section. This is where you alternate period of high intensity with periods of active recovery so you get more results in less time.

Check out Fit Yummy Mummy program, for short burst workouts that can be done at home in 15-30 mins per session, 3x per week. It is a fat loss program created by Holly Rigsby, a mother of 2, who has helped other mums to lose belly fat and get their body back. She used this program to reach her pre-baby weight within 6 months of giving birth to her second child, Alexander, in October 2010.

2. Nutrition

Proper nutrition is the key to losing belly fat after c-section.

If you’ve been struggling to get rid of belly fat, take a look at what you are currently eating. Are your choice of foods supporting or sabotaging your fat loss?

What to consume: natural unprocessed foods –> lean protein, vegetables, fruits, healthy fats, water

What to avoid: processed foods, trans fat, sugar, simple carbs, high fructose corn syrup, artificial sweeteners

3. Sleep

Mothers of newborns are usually deprived of sleep. Studies have shown that lack of sleep induces weight gain. Insufficient sleep have adverse effects on 2 hormones: leptin and ghrelin. It reduces leptin and increases ghrelin levels, so you end up feeling hungry and craving for carbs or sugary foods.

Sleep interruptions to take care of your baby are unavoidable. Nevertheless, try to get more sleep by:
- going to bed early and not staying up late
- taking naps when your baby naps
- avoiding stimulants such as caffeine and watching tv a few hours before bedtime.

See also: How to get a flat stomach after c-section

Fitness madman Jon Benson is at it again… this time telling us you can get “skinnny eating fast-food…” And he intends to prove it. Naturally you have to modify the way you eat fast food (duh!) but his tips are really clever. Here’s 3 for you today…

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3 Fast food Fat Loss Tips
(by Jon Benson, author of Every Other Day Diet, 7 Minute Muscle and Fit Over 40)

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Believe it or not you can get lean by eating fast food.

I know, it sounds crazy… but in a few weeks I’m going to prove it to the world with the release of my newest mini e-book “Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day.”

Do you think I’m joking?  I’m not.

Of course there’s a WAY to eat fast food and drop the pounds. You can’t just eat like everyone else does. That’s common sense.

And believe me, there are more healthy ways to drop the pounds than eating fast food… for sure.

But the way I figure it: Would you rather be healthIER and lean or UNhealthy and overfat?

Silly question… so consider “Fast Food Fitness” a path to the lesser of two evils… and one that actually got me to 10% bodyfat (that’s pretty lean!) a few years ago.

Here’s how it started:

I simply hate to cook!  I have since solved that problem… I hired a part-time chef (it’s cheaper than it sounds)… but until two years ago I was eating out every single meal… I mean EVERY MEAL.

Most of the time… not all of the time, but most of the time… these meals were fast food joints like burger joints and even fried chicken places.

But I had to keep my physique, so … what to do?

Well… you’ll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of “Every Other Day Dietplan”… everyone who owns a copy before “Fast Food Fitness” hits the Internet will get half-off.

So go here if you don’t have EODD yet …

Click here —->  Every Other Day Dietplan

Here’s 3 of my top 25 fast-food diet-tips… just these 3 will take you 1/3 of the way there…

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF.

Half to go… half to eat there.

Eat half now…. then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick… give it a shot.

Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here’s the “still tastes good” trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I “pick” at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 “picks” at the bread… about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken… try it. Then strip most of the skin off the fried chicken. Not all… most.

You still get the taste, but with far fewer bad food-stuffs and calories…. make sense?

Enjoy the tips… but remember, the healthiest (and tastiest) way to eat is still my Every Other Day Dietplan, which works in your favorite foods each week….

Click here to learn more about Every Other Day Dietplan.

As you contemplate your plans to lose weight and get in shape for the New Year, before you add another diet to your resume and spend your valuable time, energy and money on the latest diet, Holly Rigsby, author of Fit Yummy Mummy advises you to think twice about your decision.

The only thing growing faster than the $65 billion diet industry is the American waistline. If your resolution for the new year is to GO on a Diet, the only place I guarantee you will go….is up in weight.

It’s a Fact: Diets will only make you fatter.

When it comes to the latest in Diet fads, we are quite gullible and easily tempted by a Diet’s empty promised. Reason being….the diet industry KNOWS we are in search of the “quick fix” and will only play with our emotions – our desperation for the quickest way to relieve looking and feeling fat.

Diets are nothing more than Temporary Solutions with many lingering, negative side effects.

Here are the Top 10 Reasons Why you should NOT “go” on a Diet

1. Diets do NOT work.
Diets have a 99% Failure Rate. Have you noticed a pattern yet? Lose weight….quickly regain it? Over time, studies show if you diet you are more likely to be overweight than people who eat normally and make small gradual changes to their lifestyle. No, the Law of Averages does not apply to this faulty system.

2. Dieting can be Dangerous.
Any time you severely restrict the amount or types of foods you eat you put your health and life at risk. Dieting has been related to injuries and sudden deaths from electrolyte imbalance, malnutrition, and heart arrhythmia’s. Weight cycling, or yo-yo-ing weight, is associated with higher death rates – especially if some type of pills are being used. At no point should you ever place weight loss above your health.

3. Dieting Destroys your Metabolism.
Diets will cause your weight to quickly cycle up and down. Sure, you may lose weight quickly because you are simply not eating enough. In the initial stages, the first seven to nine pounds lost are water, presenting a real danger of dehydration and mineral deficiencies. Even more terrifying is the break down of lean muscle due to inefficient nutrients and calories. If you are losing more than 3-4 pounds a week, you can be sure this is what is happening – very little fat is lost in this state.

Now, any muscle loss will cause your metabolism slow down to a crawl. The cumulative effect takes place for you cannot survive very long on very low calories (1200 or less) and you will eventually eat more – on top of a slower metabolism. All those excess calories will be stored as fat – causing rapid weight gain.

4. Dieting is Exhausting.
Diets are just reduced calorie Fads disguised by a clever gimmick. “Lose weight while you sleep” “Eat all you want and still lose weight” Not eating enough or cutting out certain food groups means your body may not be getting the energy it needs, or may lack certain nutrients. You will feel exhausted, light headed and experience some not-so-fun mood swings.

5. Dieting is Disruptive.
Dieting negatively affects your normal eating patterns. Diets can lead to binge eating, overeating and chaotic eating. When you diet, it is common to override your internal signals telling you to eat. You end up trying to use willpower or resist hunger signals and may even go as far as taking appetite suppressants. This results in being unable to know when you really are hungry or ….when you’re full.

6. Dieting can lead to eating disorders.
Experts state that the high rates of eating disorders in the U.S. are due in part to people dieting, losing weight, rebounding, and becoming chronic dieters.

7. Dieting Causes Food Obsessions.
If you spend a large amount of time and energy depriving yourself of food or certain types of food – you will spend more time thinking about food and become obsessed with attempts to control your weight by what you choose to eat or not eat. How long do you want to live like this?

8. Dieting Diminishes Women.
There is way too much attention focused on our appearance and an arbitrary number on the scale. In the midst of this focus – we end up avoiding what really matters to us – our dreams and ambitions. Even worse, it erodes our confidence and self-respect.

9. Dieting Intensifies Negativity.
If you diet, you are more judgmental and critical of yourself and others. Once again, wasted time and energy.

10. Diets Put Your Life on Hold.
Does this sound familiar….”I’ll be happy when I weigh ______” Guess what, the issues in your life are not related to your weight. Take responsibility and take back control of your life. Decide to be happy now and do what it takes to live a lifestyle that reflects your priorities.

So this New Year resolve to NOT go on a Diet – Set Yourself Free from this miserable, guaranteed to fail weight loss cycle. Do NOT let the diet industry make money by taking advantage of you. It is time to stand up for yourself and take control.

Rest assured that your complete, permanent fat loss solution is found in the Fit Yummy Mummy Lifestyle System – no more guessing what or when you need to eat – no more long hours or boring cardio or complicated workouts – just simple, to the point nutrition and short burst exercise plans that take you step by step to help you effectively burn the baby fat and get your body back. Reclaim your Body and Sign Up Today!

“I wish that I would have found Holly Rigsby’s Fit Yummy Mummy Program years ago as it would have saved me over 10k a year on my Personal Trainer! Holly has a clear understanding of how to get strong yet lean and gives you step by step advise. I highly recommend the Fit Yummy Mummy Program to everyone as I have implemented her workouts into my routine and have seen great results.” ~ Posh Mama Founder of Posh Mama Online Magazine and Social Network.

“I could not ever imagine trying another “diet” to lose weight. I now have a permanent solution, instead of a temporary one. Overall Fit Yummy Mummy will create a new “you”. Thank you Holly for your time and dedicated support to creating a new “me”. ~ Bridget McKinley

Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of FitYummyMummy She has helped hundreds of Moms lose the stubborn baby fat and get their pre-baby body back.

If there were ever a magic potion for fat loss – it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.

Water is, in essence, the key to fat metabolism. Here’s why: one of you liver’s primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over – as a result of working overtime, the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don’t get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full – you are less likely to overeat!

A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.

How to do it:

You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.

To prevent dehydration, make sure you’re drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished. If you are hungry about an hour after eating, try drinking a glass or two of water- you maybe misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you over until your next meal.

Here’s a ‘success strategy’ to get you started:

Make drinking water more fun by adding a slice of lemon or lime. Drink water out of a frosted mug or colorful glass. Grab-n-go flavor packets add variety to water between meals. Keep a bottle of water in the car at all times. At work, pack an allotted number of bottled water and set a goal to finish the pack by the end of the day.

For those who tend to prefer carbonated beverages to plain water try sparkling water. Not only is it crisp and refreshing, it satisfies the need for carbonation. Just make sure you choose a sparkling water that does not contain sugar or fruit juice to avoid additional calories.

So if your goal is fat loss, combine a total body strength training program, supportive nutrition and some interval training with your magic fat loss potion and you’re destined for success!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back.

Would you like to “jump start” your metabolism and lose your ‘mommy belly’ once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans’ out of the closet.

1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.

Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use exercises that work more than one muscle at a time.

When focusing on fat loss, you can’t worry about “shaping” exercises, instead you should use exercises that’ll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don’t really offer any other benefit. That same rationale hold true for arm exercises too. That’s why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.

A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your lean muscle, and in turn ignite your metabolism.

3. Pair exercises.

Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).

This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you’ll constantly be moving and keeping your heart rate elevated, you’ll be burning far more calories than you would during a typical workout.

4. Keep your reps between 8 and 12.

Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates’ community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.

6. Perform total body workouts.

You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you’ll be maximizing the fat burning effect of your program.

7. Cardio is not the cure-all for fat loss.

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you’ll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back.

Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy – will be stored as fat.

The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.

How to do it:

Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.

Try one of the following options:

1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.

3. Drink a meal replacement shake – quick and easy to make and for your body too digest.

Watch out for “Protein/Breakfast Bars”. Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

Here are some breakfast fat loss favorites:

Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Be sure to choose your cereals based on the information on the food label.

The top choices should have:

• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

So if you’re interested in fat loss, make sure you don’t forget – breakfast is the most important meal of the day.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back.

I know, as soon as you saw the words “easy” and “lose weight” in the headline, you were ready to write this off as another one of those gimmicks or programs sound too good to be true and usually are. But bear with me and you’ll learn 3 strategies that I guarantee will help you in your weight loss efforts.

You’ve probably been conditioned to believe that weight loss had to be tied to countless hours at the gym, the latest supplement breakthroughs or eating nothing but celery stalks and tofu. Fortunately, dropping a couple dress sizes doesn’t take anything that drastic. What it does take is making some small changes in the behaviors that led to the addition of those unwanted pounds. Here are 3 lifestyle changes that will immediately help you lose that unwanted fat and get your body back.

1. Stop Eating Out.

Think back to when you were growing up. Do you remember what the dinner plates looked like? Now compare that to what the “plates” look like at O’Charleys, Applebees or any of the other chain restaurants. It’s no wonder we’re gaining weight. There are dozens of studies about eating out and they all lead to one conclusion: if you eat out, you overeat! Not only is it almost impossible to exercise effective portion control when you eat out, but you’re also compelled to get you money’s worth so you eat everything you’re served rather than stopping when you should.

The bottom line is that those who eat out consume more calories than those that don’t. Take a break from eating out for the next six weeks and see how easily you can drop a dress size or even two. And you can use the money you saved eating at home to buy a couple of new outfits to showcase your improved body.

2. Eat Smaller Portions.

You don’t have to avoid the foods that you enjoy – you just can’t eat big servings of them. An easy way to do this is to use smaller plates for your meals. This will help you fell like you’re not depriving yourself while still exercising good judgment. And don’t think that just because something is on your plate, you have to eat it. As opposed to what your mother told you, you don’t have to ‘clean your plate.’ In fact – you shouldn’t. Eat slowly and stop when you aren’t hungry any more. You’ll quickly find that you can enjoy your favorite foods and your skinny jeans at the same time.

3. Make Better Choices.

I know I just said that you can eat the foods you enjoy and still lose weight, but that doesn’t mean overindulging on processed foods, candy, sodas and chips. The key is moderation. So when you go to the supermarket, do the bulk of your shopping around the perimeter of the store and spend less time in the isles. When you’re at work, keep health snacks handy so you don’t have to rely on the company’s vending machine for your energy boost. But most importantly, make good choices with the meals that don’t really matter. Your quality of life won’t dramatically improve if you choose a cheeseburger over a grilled chicken salad for lunch, so don’t do it. Save the times when you are going to choose foods that might be considered unsupportive for the meals that you really look forward to. Improving your choices will accelerate your weight loss and help you save unnecessary calories without really trying.

Obviously, there is nothing magic about any of these three strategies other than the results that they produce. So start applying these three simple ideas and prepare to get your body back.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back.

Rome wasn’t built in a day and your fat loss won’t happen that way either. Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it:

Be mindful of the fact that you didn’t gain it overnight so you’re not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and “quick fixes” that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it’s impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren’t stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, “What could I do differently next time?” Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we’re only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you’ll only be setting yourself up for tremendous victory.

Don’t be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you’ll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you’ll perceive yourself as a winner.

An additional goal idea:

Have you ever wanted to participate in a race or sport that you’ve never had the endurance for? Then use that as a goal! When the end justifies the means it’s easier to make it through the rough spots. It’s a win-win situation if you are able to achieve a want and a need simultaneously!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back.