The first thing you want to do in order to avoid being a complete failure is to set a goal for yourself. If you want to be thinner, then decide on a number of pounds you want to shed. If you want to be able to run around the park without spitting your lungs on the sidewalk, then train accordingly. But whatever you do, set a clear goal so you don’t have to guess whether you’re making progress or not. Also, make sure your goal is realistic. Dropping 1 pound per week through a combination of reduced intake of calories and increased physical effort is a realistic goal. Shedding 50 pounds in two months is not just a dream, but the attempt may also prove dangerous for your health.

After deciding upon a goal, always make sure you’re keeping track of your progress. This will help keep you motivated because you will always have the visible proof of your success at whatever it is you’re doing. But bear in mind that tracking should also be done carefully. If you’re going for weight loss, don’t give in to the temptation to weigh yourself every day. Body weight fluctuates naturally from one day to the other and depends on many factors. It’s much too easy to be discouraged and abandon the program just because two extra glasses of water have messed up your weight.

Keep your fitness schedule as varied as possible. Exercises are great for your health, but only hardcore bodybuilders are never bored by them. Doing the same thing over and over becomes tedious sooner or later so make sure you mix your exercises and change the order every week or whenever you feel boredom starting to move in. Don’t let yourself get to the point where you say “Damn that exercise! I’m not going to do it again as long as I live!”. If you can’t come up with a good plan, ask a gym trainer or a veteran to help you out.

The final advice is to share the joys and problems of fitness with somebody. Find a friend who also goes to the gym and start going together. You can help each other achieve your goals and swap stories about successes and failures in between reps. A workout partner will make things look easier with a positive attitude and you can do the same thing for him or her. Oh, and don’t allow yourself to come up with excuses for avoiding the gym. Cheap tricks like that are never any good.

1. Put on some music and dance and sing
   
2. Watch a movie with thin people in it or scan the TV channels for thin people
   
3. Think of something disgusting, like maggots on roadkill
   
4. Drink 2 tablespoons of vinegar before you eat- it will fill you up faster
   
5. The opaque glass trick- this is when you’re around people and have to eat, be careful with this one, take a bite, chew it, and spit it into the glass so it looks like you’re taking a sip of something-practice this one before doing it in front of anyone
   
6. Go into the kitchen a lot and take a lot of time nibbling-people will think you’re always eating
   
7. Have a peppermint-decreases appetite
   
8. Put on tight pants and take off your shirt-look in the mirror
   
9. Masturbate-kills time, calories, hunger, and takes your mind off of things
   
10. Do a workout video
    
11. Put on layers, you’re more likely to feel hungry when you’re cold
    
12. Call a friend or family member, you won’t want to eat while you’re talking to them on the phone
    
13. Try to meditate, it helps you gain inner strength and center, also try visualization (imagine the fat melting off your body)
    
14. Visit a friend
    
15. Try a hypnosis weight-loss cd
    
16. Sleep on your left side, it helps food digest faster
    
17. Curling into a ball helps hunger pains go away
    
18. Go for a swim
    
19. Shave your legs
    
20. Excuses: I just ate, headache, stomach ache, tired and want to lay down, busy, or you’ll eat something in a little bit (procrastinate)
    
21. Read thinspiration
    
22. Brush your teeth
    
23. Play a video or computer game
    
24. If you go to a restaurant, try something new (but make sure its something you won’t like) then when it comes, try it, and pick at it because you don’t like it

There are some tips that I can share with you which are general and regardless of the degree of burn, you should respond if you are consistent and patient.

Fat Loss Tip #1

Portion control and what does it mean? Well I personally don’t believe in portion control to the effect of limiting the amount of food so that you are hungry! I do agree that you do not want to push yourself to the point of moaning and unzipping! Taste has to be a bit compromised in the way that you must not over eat items you enjoy. Control portions by having reasonable helpings of foods which are not threatening to your goals. Do have 6+ small meals per day – THAT is controlling your portions in my eyes, but do not limit yourself to less than 3 meals per day or very low calories. Metabolism needs to be fired up to burn fat, by eating every 2-3 hours you are doing exactly this which is the optimal way. Go big on dark leafy greens, large portions of this is great, fill up on that fiber and you won’t feel hungry, then the protein should be lean and will aid in appetite control so that your starchy carb does not have to be a large portion, keep this controlled to moderation. Do eat good fats in moderate portions, going too low or too high is adverse to your goals.

Fat Loss Tip #2

Go dark green. As I mentioned in tip 1, go for the broccoli, green beans, and collard or mustard greens for half of our carb intake. Then you can have orange veggies, legumes, and some higher protein grains such as oats and quinoa.

All these foods are considered whole foods, are easy to prepare, fast to cook and perfect for burning fat.

Fat Loss Tip #3

Do cardio after your weight session. You don’t get into your fat burning zone for about 15-20 mins so if you do the weights before hand you will get into fat burning a bit sooner making your cardio more efficient and effective. There is also the round about way by doing anaerobic type cardio such as intervals or HIT training.

Fat Loss Tip #4

Avoid starchy carbs in the evening. Your bodies works better assimilating proteins at the end of day and while sleeping so go for lean proteins and the leafy green veggies for the carbs. Casein is also said to work best at night but not all dairy has this so watch for which do and go for lower fat options or get the powder. This is also a sleep aid for some people.

Fat Loss Tip #5

Last but not least is resistance training. Cardio and diet alone is not enough. In order to burn more calories naturally you want to build muscle. Not to say you need to build very obvious muscle if you do not wish to, and that is not so easy even if you try! Muscle needs fuel too so by enhancing your lean muscle mass to some degree will also aid in fat burning in a huge way.

Linda Cusmano