5 Fat Loss Tips that cost NOTHING!

Fat loss doesn't have to be complicated or expensive. We all know that broccoli is better for you than a bag of chips. Yet we continue to indulge in these treats far more often than we should and complain about the 'last ten pounds' that we can never seem to get rid of. Well here are 10 EASY STEPS to help you drop that extra jiggle once and for all. And the best part, they are FREE and you can start them RIGHT NOW!



1. Drink more water!

Proper hydration is key to our bodies functioning properly and many don't get nearly enough! Instead they replace water with sugary juices, pop, or specialty coffees. Aim for getting half your body weight in ounces of water per day. So a 130lbs individual should be consuming a minimum of 65 ounces (approx 8 cups) of water, more if you are in a hot climate or are exercising. The best way to do this is to have a water bottle handy throughout the day to sip on and you can refill it when it is empty. You will find yourself drinking it just because it is there.


2. Eat protein for breakfast

Having a good source of protein for breakfast sets you up for success throughout the day. Aim to have some eggs, lean meat, a smoothie with some greek yogurt as opposed to a bowl of cereal or a bagel. Having a breakfast that is higher in carbohydrates spikes your body glucose, and might feel like it gives you a boost of energy, but it also drops very quickly, leaving you hungry and usually craving unhealthy things. Having more protein promotes better management of blood sugars, will keep you satisfied longer, and give you the fuel you need to perform better both physically and mentally.


3. Go to bed before midnight.

Eating nutritious food and getting regular exercise are both important parts of losing fat but if you are not getting adequate rest, you are not going to get the results you want as easily. Sleep is a key factor in consistent and maintainable fat loss. It is a time to 'reset' the hormones in your body and wake up with a new slate so to speak. Ideally, we should all aim for 8 hours of good quality sleep, but anyone living in reality knows that it is easier said than done sometimes. So let's start by prioritizing quality over quantity. If you are a night owl try going to sleep before midnight, since studies show that the quality of sleep in hours prior to midnight can be two to three times as good as the hours after.


4. Track your food.

Even if you change absolutely nothing in your diet, try grabbing a notebook or downloading one of those free food tracker apps on your smart phone and start logging what you eat and drink every day. Writing it down increases awareness about what you are putting in your body and often decreases mindless snacking that adds tons of calories we don't even think about. You are more likely to make healthier choices if you are writing down what you are consuming, more so if you have a person to keep you accountable who may take a peek at your food journal every now and then. Little by little you will notice you naturally start to make healthier decisions. Check out the example food tracking chart below! You can find plenty free printable ones online as well.


5. Move more.

We live in an age of technology and information is literally at our fingertips. But with this great power comes great responsibility...scratch that...it comes with a great deal of sitting in poorly designed chairs with bad posture and carpal tunnel. More sitting means less movement and one of the greatest contributing factors to fat loss is movement. Whether that be going for a quick walk on your lunch break, playing at the park with your kids (did you know that many cities now have outdoor fitness equipment that looks just like a playground but for adults), or doing some push ups, lunges, etc. Get creative, and even if you can't put in a full workout, do something, ANYTHING to get your heart rate up and your waist size down!

And don't get overwhelmed by trying to do all of these things at once. Focus on committing to even one of them for an entire week, or even two, and once you have habit locked in add another one in and focus on it. Keep adding these healthy habits until you can do all of them without even having to try. No skin off your back, no money out of your wallet, and no more trying to squeeze into those 'skinny jeans'. They should be well on their way to fitting like a glove!