Increase your fat loss by making small changes

It's true, sometimes we try and do too much, the changes can overwhelm us and before we can say carrot stick we're back to the M&M's and Coke and our fat loss plan is de-railed.

Before you throw in your towel and declare that nothing is ever going to change for you, you are always going to be "fat" let us offer you some suggestions.

Drink water and lots of it. There are lots of reasons for drinking a lot of water, these are just some of the ones we know about:

• It helps move things along (if you get our meaning). Did you know as little as 25% of your body's waste matter is solid, that means 75% is made up of water. However, depending on what we eat, we may also be carrying around quite a bit of waste (I've read anything from 5 - 30 lbs is considered "normal") So, drink more and flush it out - excuse the pun.
• Most of us are usually de-hydrated, our body may be signalling we are hungry - but that may not be the case at all - try drinking a glass or two of water and waiting for 10 minutes. If you are still feeling hungry and it is several hours since you last ate - then go for one of your allowed snacks.
• If you are exercising a lot, and / or sweating a lot (as we do during a Perth summer) consider adding some electrolytes to your water. This is especially useful if you suffer from cramps.

Take all your lunches and snacks into work:

• If you want to know what is in your lunch time sandwich you are going to have to make it yourself. Add some salad and veggies to your protein and carbs to provide a completely balanced meal.
• It saves not only calories but a lot of money as well.
• Wean yourself off the calories you drink - there are huge amounts of calories in that grand latte you race through the drive thro for. Similarly don't drink fruit juice or soft drinks - even the diet ones can trick your body into thinking it is having something sweet and may prevent your body from burning fat. Opt again for water, soda, sparkling, add a slice of citrus to a jug or how about a black tea bag a green tea bag and a fruit flavored one - add those together and let infuse. Amazing cold and no calories.
• Get used to eating the same things. This one may take some time to get used to - but if your mindset is correct it works a treat. We live in a smorgasbord world of tastes and textures and we can be forgiven for thinking we can have it all and not put on any weight. Have a few staple items in your desk drawer / work fridge and reach for those first. Staple foods include tins of tuna or salmon, tomatoes, boiled eggs, hard cheese and a bag of almonds... but count them out otherwise you will find yourself overeating.

Exercise:

• Start walking at lunch time. If you have the time (as in you are given an hour for lunch) get changed into your track gear and go for a walk. Don't take anything with you except your keys. Cool down when you get back to the office, eat lunch then get changed back into your work gear. If you walk for 30 minutes 4 times a week that gives you an additional 2 hours of calories burnt each week.
• Break your exercise into time zones. Can't spare half an hour at lunch time? Then treat yourself to a 10 minute walk around the block or climb a couple of flights of stairs - 3 times a day. It may not  seem very much but every time you commit to your better health, you are also finding ways to shifting your body from fat gain and fat storage to fat loss and weight loss.

Cheating?

• In the first couple of weeks avoid having a cheat day. Get your mind used to doing things differently. Add a new aspect to your changed way of life each week, as you succeed with one area, you will want to add new things to the mix. Once you feel you can have a cheat day (start with one cheat meal per week to see how you get on) then ensure that whatever treat you have decided upon that it is eaten / consumed in the one day and you can't be persuaded to have any more on the next day. Studies have found we can lose more weight by deliberate cheating, so long as we go straight back onto our modified eating plan the next day (or with the next meal).

We will add to this list in later editions, but try one of these changes, try them all and see if you can see a noticeable difference with your fat loss.