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Ten Strategies for Successful Bodyfat Loss (final compliation)

1. Exercise moderate calorie restriction - don't drop your calories too low or
for too long, and combine calorie restriction with resistance training and
cardiovascular exercise.

2. Eat more often - every 2.5 to 4 hours. Each meal should contain protein
and carbohydrates. Don't skip meals!

3. Focus on the quality of food as much the quantity - emphasize whole,
unprocessed and fiber-rich foods like vegetables, fruit and whole grains

4. Choose lower fat foods - substitute your favourite high fat foods with
lower fat options

5. Portion control - eat just until comfortable, leave food on your plate if
necessary and at restaurants only eat half your meal and have the rest
packaged to take home

6. Plan your diet - make up menus and shopping lists, prepare foods ahead
of time to refrigerate or freeze so that you always have something healthy on
hand.

7. Allow yourself one cheat MEAL one day a week, at which you can have
whatever you like

8. Remember that bodyfat loss is not a quick fix, but rather a long term goal
that requires a life-long lifestyle change. Also remember that those numbers
on the scale may not mean a whole lot - you may be losing lots of fat but
gaining muscle. A better gauge of your progress is the way you look in the
mirror, the way your jeans fit, or (if you have the resources) an accurate
bodyfat measurement.

9. Set a realizable goal - do you want to fit into an old dress? Raise your
squat by 20 lbs? Be able to run a 10 minute mile or do 60 pushups? Once you
reach your first realizable goal, move on to the next one!

10. Locate your reason for wanting to lose bodyfat. To be healthier? To be
able to chase your kids around at the park? To look knock 'em dead at some
big upcoming event? These are better reasons than wanting to lose weight to
please someone else, like a boy/girlfriend. This should be a positive change,
not a negative one. Once you start doing it for YOU, then you can really get
started!

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