Body Fat Be Gone!


We all have stubborn body fat that we are trying to lose. One thing is for sure, there is no quick fix or pills for instant gratification. Hard work, dedication and consistency are the keys to losing that stubborn belly/body fat. Having a high body-fat percentage sets the stage for serious health complications that come with being overweight or obese, like chronic diseases, cardiovascular disease and some types of cancer.

Here are some helpful things to focus on to help you along the way.

* Clean up your diet
Abs are made in the kitchen. So the first step to any fat-loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs. That means cutting out most breads, cakes, cookies, ice cream, deep-fried foods and candy. Start adding lean meats, fruits, dark leafy greens, vegetables and complex carbs. If it’s from the ground, it’s probably a good choice.

* Consume more water
It is important to stay hydrated. Consuming water will not only help us lose weight, but will help us stay full longer. Sometimes our hunger comes from not having adequate water intake.

* Pace your meals
Pacing your meals and prevent overheating and binging all at one time. You’ll have to figure out what works in your schedule and what’s best for your body, however eating smaller meals and having snacks can help prevent you from over consumption.

* Indulging smarter
Eating cleaner does not mean you have to cut out everything that you enjoy. You may still have a glass of red wine and chocolate. In face dark chocolate even has some healthy properties and antioxidants that are good for you. Choose wisely when you want to indulge in the sweeter things in life.

* Eating out
Eating clean does not mean that you cannot eat out, which most people seem to think. There are many ways to eat healthy at a restaurant. Learn what is on the menu, how it is cooked (grilled, baked, fried etc.) and how it is prepared (in oil, butter, lard etc.). Also if you order a burger and fries, ditch the bun. Who needs those useless calories? Add avocado, side salad and/or steamed veggies.

* Slow your role
Are you a fast eater? Eating fast typically means that you’re probably going to eat too much. Slow down and stop when you’re 80% full. That will give your body/brain time to catch up so you don’t stuff yourself silly.

* Hit it hard
Ditch the same old workout routine. You will need strength training to help build lean muscle, however it’s important to do some high intensity interval training as well. Start your workouts with a light five-minute warm-up, and then alternate back and forth from high to low intensity. For example, you can sprint for 30 seconds, and then jog or walk for one to two minutes, repeating for 15 to 20 minutes. Finish with an easy five-minute cool-down.

* Muscle burns fat
Be sure to stay on a good strength training program. Adding lean muscle tissue will not only give you that special look that you want, but also prevent injury, protect your joints and muscles, and burn fat at rest.


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Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.



Get Fit with Bill Witte:
820 N. Orleans Street #100, Chicago, IL. 60610