Latest Articles From New Body Boot Camp™
12 Tips For Losing Weight
1. Don’t skip breakfast. A good breakfast helps to keep cravings at bay later in the day.
2. Eat smaller frequent meals. This will keep your metabolism running high and will stop cravings.
3. Eat plenty of fruits and vegetables. They are high in fiber and keep you full and are full of vitamins and minerals
4. Get more active. Move your body find an activity you like doing.
5. Drink plenty of water. It will help keep you full and consume less calories.
6. Eat high fiber foods to keep you full and regular.
7. Read food labels. Avoid processed foods as much as possible. If it comes off a tree or out of the ground, eat more of it. If it comes out of a box, eat less of it.
8. Use a smaller plate. It helps with portion control
9. Cheat. Once or twice a week eat one meal, anything you want. Then go right back to eating healthy the next meal. A cheat meal, not a cheat day to keep you sane.
10. Get rid of junk food in the house. If you don’t' have it, you can’t eat it!
11. Cut down on alcohol. There is no nutritional benefit to drinking alcohol it’s wasted calories and causes overeating.
12. Plan your meals. Meal prep for the week it will help you to avoid eating a bad meal.
How Much Water and Why?
The human body is made up of approximately 60% water. How much water should you drink a day? To keep it simple go with the 8x8 rule. That is 8 glasses of water 8 oz each glass. That’s about 2 liters a day or ½ a gallon.
Why should you drink more water? It makes you feel full. That will help you eat less and lose weight. It will help keep you regular. It helps your organs function better. The key is do not wait until you’re thirsty to drink. If you’re thirsty, you’re already a bit dehydrated. Sip water constantly throughout the day!
If you’re very active, drink more water. If it’s hot outside drink more water! Most people don’t drink enough water in the winter because they feel less thirsty. That does not mean you shouldn’t drink plenty of water!
Take a Walk
One of the best ways to lose weight is to just walk each day. No, you don’t have to power walk through your neighborhood. A brisk paced walk, fast enough so that if you were having a conversation during the walk, you would be just a little out of breath. Not panting, just breathing a little heavy as you walk.
One of the best secrets around is called ‘fasted cardio.’ This is any cardio performed on an empty stomach. Cardio is anything that gets your body moving! Simple as that.
How far or long should you walk. Shoot for 20 minutes to start. If you’re able to do more than shoot for 30 – 40. A couple tricks we do to make it fun and to keep up the pace. Walk out your front door and pick a direction. Say you want to go for a 30-minute walk. Set your phone timer to 15 minutes. Once the alarm goes off, take note of where you are. If you’re in front of a house or a store or whatever, you now must get back to your house in 15 minutes! That will make sure you keep a good pace. The next day you go for a walk, set your timer again only this time you must make it a little further past that house or store you go to the day before. Then get back home again in the same time! This keeps it fun and keeps you focused on a good pace.
Back to fasted cardio, if you perform your cardio workout on a empty stomach you wind up burning more body fat and less food that you had eaten not long before. If you have food in your stomach your body will burn that off before turning to your fat stores for energy so if you can perform your cardio (walk) on an empty stomach you are ensuring that you will burn fat not carbs!