I’ve compiled 101 proven fat loss tips that actually work for women in their 40’s and beyond.
Say goodbye to fad dieting and magic pill solutions… these are tips that have worked over and over again for myself and hundreds of my 40 Day Max Fat Burn clients.
Just like 51yo Karen Glendinning, who lost 10 kg after 2 rounds of 40 Day MAX Fat Burn.*
BONUS: Download a free copy of my favourite 'go-to' fat loss dinner recipes! These will SUPERCHARGE your weight loss... in fact... they are guaranteed to flatten your belly in just 7 days.
1. Include Exercise
Hopefully a no-brainer to most, however there are some programs that don’t advocate exercise. Our bodies were made to move – and our health, wellbeing and our waistlines depends upon it. You don’t have to exercise like a crazy person; just being active is a great start.
2. Stay Away From Sugar and Processed Foods
Processed foods such as white bread, jams, juices, muesli bars, many cereals, yoghurts, cakes, pastries and many other grocery items – even those that are marketed as ‘healthy’ – are packed with sugar (natural or added). Sugar causes a large insulin surge in the blood and fat loss cannot occur in the presence of insulin. If the energy is not burned off immediately, it will be shuttled to your fat cells.
3. Increase Your Metabolism
We lose an average of 5 percent of our muscle mass every 10 years after the age of 35—if we don’t do anything about it. This is one of the main reasons we tend to put on weight as we get older.
The best ways to increase your metabolism are through resistance training, higher intensity cardio intervals and by making sure you eat enough quality food (with an emphasis on getting enough protein to maintain and build lean muscle).
4. Change Your Beliefs
Just because you’re over 40 doesn’t mean you can’t have a body you’re proud of. Stop telling yourself it’s inevitable – because it doesn’t have to be! This amazing lady just happens to be 86 years young…
5. Give Fad Diets the Flick
An extremely low calorie diet just damages your metabolism – your body panics because it’s trying to operate on so few calories. You’ll also damage your health, and your confidence, and when you can no longer sustain the diet, you’ll end up gaining more weight than ever before (and very quickly).
There are ways you can incorporate bouts of fast weight loss with more moderate weight loss, to avoid the negative side effects. More on that below…
If you consistently follow a well-structured nutrition and training regime (which changes regularly to avoid adaptation), make certain lifestyle changes, set realistic goals, and allow adequate time to achieve them, your efforts will be well rewarded.
6. Understand the importance of protein
Aside from the important role that protein plays in building and maintaining lean muscle mass, protein when consumed alone or with other food groups helps to stabilize blood glucose levels by slowing down the absorption of glucose into the blood stream – because protein requires a lot more energy from the body to break down and is therefore a slower process. Protein also helps with satiety, leaving you feeling fuller and satisfied for longer by lowering your insulin levels to help prevent cravings and the need for other unhealthy foods.
7. Be Mindful of your “Inside Story”
If you tell yourself it’s hard, it will be. If you tell yourself you don’t have time, you are too tired, you can’t afford it, you can’t get up early, and so on – it will be. Life tends to deliver what we believe. Stop the struggle, accept it as an opportunity to open your arms to a healthier, better, more svelte you! Change your ‘inside story’ and watch yourself soar!
8. Resistance Training, Resistance Training, Resistance Training
Hopefully by reiterating it three times, you’ll understand how important I rate it – especially as we get a bit older. If you’re not doing it already, then you need to start! Not only will it change your body shape for the better, it will increase your metabolism, help you burn more calories and prevent osteoporosis. Plus you’ll feel like a superwoman. Resistance exercise can be done with weights or machines or even your own body weight. If you have never done it before, enlist some help and get started!
9. Don’t be afraid to eat fat
Fat is needed by your hormones to function optimally, especially as you get older. Fat also helps you feel fuller for longer, and generally makes food taste more awesome! Yes, fat has more calories than carbs or protein, but, in moderation, fat really can be a dieter’s best friend. A great snack for example, is a small handful of raw nuts. Because of the fat content, it will tide you over to your next meal much better than a piece of fruit – and you won’t get the insulin surge. I LOVE dietary fat!
10. Reduce (but don’t eliminate) carbs
Carbs aren’t the enemy providing you eat the right kind and know when to consume them. In fact, they’ll give you energy, help you think clearly, and well, they make for much more interesting meals. But, don’t overspill…
11. Understand Carb Overspill
If you eat too many carbs in a short space of time your carb storage capacity will become full and overspill to your fat cells. So while there are many pros of eating carbs, you still need to keep them in check.
12. Eat food you enjoy
As a former figure competitor, I’ve been as deprived as they come. And, now, I know it’s not only unnecessary and unhealthy, it’s unenjoyable too! You don’t have to deprive yourself to lose weight.
13. Don’t count calories
It’s always good to know roughly how many calories you’re consuming, but being obsessive about calories is not good. Weight loss and reshaping your body depends so much more on portion sizes of the right foods, rather than the number of calories (of the wrong foods). And it takes up too much head space.
14. Don’t overdo the fruit
A couple of pieces of fruit a day is great, but too much will add too much sugar to your diet. Choose low glycemic fruit over high glycemic where possible, unless eating after a resistance workout.
15. Understand the Pitfalls of the Scale
If you choose to weight yourself be aware that fluid balance will affect your readings. Just because you weigh heavier than you did yesterday it does not mean you have gained fat. Most likely it will be water weight due to dehydration (your body holds onto water when it’s dehydrated), increased carbohydrate and/or sodium consumption (water follows carbs and sodium). Or perhaps it’s as simple as not doing number 2’s that morning…
Try this experiment: Take your scale weight reading first thing in the morning, every morning, for a week. Watch how it varies each and every day. This is absolutely normal.
16. Add lean, shapely muscle – it WON’T make you look bulky!
Don’t be concerned lifting weights will ‘bulk you up’ if you’re a woman. It is virtually impossible for women to add a lot of muscle due to the minimal amount of testosterone we naturally produce. Those massively muscular women you may see here and there in magazines or on the internet…they doing other things that you don’t even want to know about. A small amount of muscle you build by training will add shape and curves to your body. That, combined with a drop in body fat can dramatically change your appearance for the better. I promise!
17. Don’t Give Up
The number 1 mistake most women make is giving up too soon. It takes time for visible changes to occur so don’t fall into the trap of thinking nothing is happening or it’s not working. The fat around your organs is the first fat to go, so remember, changes ARE happening on the inside first!
18. Drink lemon water
These days we tend to eat a lot of foods that are acid forming. Adding a squeeze of lemon to your water first thing in the morning will help maintain a more favourable acid/alkaline level. It’s also great for digestion, and very refreshing!
19. Best time to have a blow out
If you’re going to have one, the best time to do it would be after a challenging resistance training session. That’s when your body uses carbs for recovery and you’ll be less likely to store them as fat.
20. Use the scale of ‘optimal to awful’
If you find yourself in the unfortunate situation where you are out and about, need some food, and have been unable to prepare any or do not have a protein bar or shake handy, then use the scale of ‘optimal to awful’.
For example, let’s say you had the choice between a grilled chicken breast, brown rice and steamed vegetables, a chicken salad sandwich on white bread or a slice of pizza.
On the scale of optimal to awful, the chicken breast, rice and veggies would be optimal, the pizza would be awful, and the chicken salad sandwich would be somewhere in the middle.
So, if you only had the choice between the chicken salad sandwich and the pizza, then the chicken salad sandwich is the winner. It may not be optimal, but you did your best in the given situation.
Try not to let these situations happen too often, but in the case of a food emergency, use the scale of optimal to awful. Speaking of scales…
21. Make an inspiration/motivation book or board
Collect pictures, articles, motivational quotes – anything you find inspirational. Stick them into a scrapbook or on a corkboard where you will see it often.
22. Keep a Compliments Book
One of my clients had a great idea and that was to write down every compliment she received throughout the duration of her program. If she was having a bad day, she’d go to her ‘Compliments Page” and read through the compliments she had received. This would remind her she is steadily making progress and would always make her feel better, even on a bad day!
23. Never eat your fruit alone
That is, always eat your fruit with a protein or a fat (like some Greek Yoghurt, whey protein or some nuts). It reduces the glycemic index of the fruit, preventing a blood sugar spike, and makes you feel satisfied for longer. Ever noticed when you eat an apple, an hour later your stomach feels like it’s eating itself?
24. Go ahead, eat saturated fats
Through various studies, these are no longer the baddies they were once thought to be. Eat your red meat and feel free to include a bit of butter, cream and cheese in your diet every now and then.
25. Avoid trans fats like the plague
Trans fatty acids or trans fats are formed when manufacturers turn liquid oils into solid fats by hydrogenation (to increase the shelf life and stability of foods). Trans fats can be found in a laundry list of foods including vegetable shortening, margarine, crackers, cereals, baked goods, muesli bars, chips, salad dressings, fried foods and many other processed foods.
These hydrogenated oils cause inflammation inside of your body, clog your arteries and cause disease. Avoid them like the plague.
26. Don’t let one slip up derail you
Don’t waste precious energy on feeling guilty if you eat off plan. Learn from the mistake and move forward. ‘Back on track’ is only as far away as your next meal, and if you can do that, the damage will be minimal.
27. Ensure adequate recovery
As we get a bit older, our bodies take a bit longer to recover. Pay attention to your body and how it feels. Training when your muscles are already fatigued is not necessary or healthy.
28. Get Your Beauty Sleep
Sleep and rest are very important to weight loss and wellbeing and you need more sleep and rest when performing challenging exercise. Lack of sleep can lead to overtraining and binge eating episodes through further stress, tiredness and fatigue. You could even be suffering from some adrenal fatigue.
Ever noticed how you can’t stop eating when you’re tired? Not getting enough sleep messes with your appetite regulating hormone, Leptin. Sleep deprivation will make you cranky, and super-hungry.
If you find yourself tired and without energy, review your sleeping habits. Everyone has different requirements for sleep depending on what is going on in their lives – listen to your body and find out what yours are.
29. Include dynamic warm ups to prevent injury
As we get older our bodies take longer to recover and we generally become stiffer and have more injury issues. Incorporating a simple dynamic warm up into your exercise routine can do wonders for injury prevention and relapse. If your current warm up consists of a 5 minute walk on the treadmill, take note!
30. If you want a flatter belly, stop doing sit ups
You’ve heard the saying, “Abs are made in the kitchen”? Well, it’s mostly true. The food you eat will have a profound effect on the size of your midsection. You should also perform more plank/brace type abdominal work for a stronger core, rather than sit-ups, which will in fact be more inclined to make your belly poke out, rather than in.
31. Do something active every day
Even if it’s not pre-planned exercise session, get outside and do something active, whether it’s walking around the shops, or some gardening. You’ll feel better, and you’ll burn some calories.
32. Put down your fork!
That’s right, if you are satisfied you don’t need to finish your plate.
33. Don’t eat for other people
This is about YOUR health and your body – there’s no need to feel guilty for refusing other people’s food if it doesn’t fit your desirable nutrition. Always remember, YOU are worth it.
34. Have your hormones tested
Our hormones can take a dive as we enter our 40’s, 50’s and beyond, when peri-menopause and menopause creep up on us. It doesn’t hurt to get a check-up at your doctor or reputable naturopath every now and then. If you’re experiencing symptoms like hot flushes and difficulty sleeping, you could have hormone issues that can be alleviated with medication (of course this is a personal preference). It could be something as simple as your Estrogen and Progesterone being out of whack.
35. Brush Your Teeth
If you get a craving or have trouble stopping after eating a treat, brush your teeth. It’s a great binge buster.
36. Think of yourself as a beginner
To your family and friends, you might be the go-to person for questions of health and fitness. But if you can find a way to wipe that slate clean and make way for new insights and advice — or even just for hearing them with fresh ears — then you’re much more likely to succeed.
37. Enlist Support and Accountability
The secret to losing weight and maintaining a healthy weight is consistency. Being accountable to someone will help you make healthy choices a habit. One way to do this is to join an appropriate program with an online support group where you can buddy up with other women who are doing the program.
38. Don’t over-complicate things
The saying goes that if you ask the same question to 10 different people you’ll get 11 different answers. There’s so much conflicting advice around and we’ve read so much that it’s hard not to over-complicate things. Find a good, balanced program, stick to the principles and be consistent and patient. You’ll reap the rewards.
39. Be prepared to get uncomfortable & make sacrifices!
Nothing worth achieving is ever easy. There will be challenging moments and obstacles that crop up just as they do in everyday life. There will also be times you want to give up. But if you give up – then what? Go back to your old unhealthy ways that made you feel so miserable?
It’s quite normal to have the odd bad day, but any bad days will be far outnumbered by good days. Treat every obstacle you encounter as a challenge and be prepared to get a little uncomfortable in order to feel the immense power that comes with overcoming these obstacles.
40. Put a ‘Full Stop’ to your free meals
If you have trouble putting a stop to a free meal (and it ends up turning into a free day or even longer), this tip has helped many of my clients. Enjoy your free meal, then, use either a piece of fruit, or a cup of water, coffee or herbal tea, or even brushing your teeth, to ‘signal’ the end of your free meal. Then, right back to the plan.
41. Accept that you WILL have bad days
Some days you will feel tired and grumpy, hungry, unmotivated, and basically, feel like crap! Don’t despair! I get through these days by knowing (through experience) that there is a good day just around the corner, and all I have to do is be strong and weather the storm.
42. Identify your reason
Keep your specific motivation in mind, whether it’s getting fit enough to play sports with your kids or grand kids, looking great for your next holiday or maybe it’s just time to be a healthier, happier, more energetic you!
43. Remove all temptation from the house
In the past when I’ve dieted for a competition, I remove everything from the house that is not on my program. I do it because I know that there will be times I am tired and hungry, and my resolve will be down – why risk temptation when I have goals to achieve? I understand this may not be feasible for everyone, if you can manage it, then I recommend it – even for a short time until you ‘get into the groove’ and have more confidence in yourself.
44. Problem-solve your weaknesses
Usually we know what our downfalls are. It may be:
- Snacking in the evening before bedtime
- That mid-afternoon energy slump where you can’t help but reach for that Snickers bar
- Overeating – your portion sizes are too big
Sit down and make a list of all the things you can think of that have been a problem for you in the past. Then, find a solution! For example for Example #1 you could try any or all of these ideas:
- drink a large glass of water
- clean your teeth
- find a low calorie, low-carb snack that you can eat without sacrificing progress (e.g. a few frozen strawberries, a slice of apple, a protein shake or a boiled egg)
45. Stop procrastinating
There will never be a perfect time. Focus exclusively on what you can do now. Not in some hypothetical future where everything is perfect. Just do the best you can with what you’ve got right now. Just start…
46. Aim for perfection, but don’t expect it
Always try to do the best you absolutely can in any given situation. If you are prepared and organized you will succeed 99% of the time.
There WILL be a time you cheat on your diet or you don’t make that training session no matter how dedicated and committed you are.
You can’t change the past – forget it, put it to the back of your mind and move on. Guilty feelings are a waste of energy. Learn from it, and continue on. Remember, be consistent, be patient and you will reap the rewards. One mistake here and there won’t ruin everything! Perfection is a fallacy that doesn’t exist!
47. Measure progress
Use different ways to measure progress. Tape measurements, skin fold measurements, the way your clothes fit, photographs, your energy levels, how you are feeling etc. They all tell a story. Don’t JUST rely on the scale.
48. DON’T Train with high repetitions and light weights
…unless you are happy to stay as you are.
Many trainers recommend high repetitions combined with low weights to avoid “bulking up”, with the thought that doing so will “tone” the muscle. This is far from the truth!
You will not change the shape of your body or create enough stress on your muscles by performing high repetitions with light weights that are not challenging. Generally higher repetitions will be predominantly working your muscular endurance – and over time this will do little to change your body shape.
Our bodies adapt very quickly, so for continued progress and change to occur the muscle needs to be constantly stressed and stimulated. This can be achieved a number of ways; by lifting progressively heavier weight, reducing rest between sets, training more frequently, using a different rep range, using different training systems such as supersets, tri-sets, drop sets, Tabata training and changing your program often.
49. Know that everyone — everyone — has to work at it
Fit, healthy people who look like they’ve got it all figured out have to put effort into eating right, too. Don’t believe anyone has it easy. The sooner you take responsibility for learning, growing, and becoming the best versions of yourself, the sooner you will start seeing the results you’re after!
50. Focus on what you can do right now
Forget what you can’t do. Figure out what you’re capable of in this moment, and build from there. Start wherever you are. Use whatever you have. Do whatever you can. If you have injuries and can’t exercise, start with a good diet.
51. Gather a list of ‘go-to’ recipes that fit your diet plan
I have several favourite meals that I cook often – they fit my diet plan, they are quick, easy and nutritious and the whole family loves them. You can get a copy of 10 of my favourites recipes totally FREE – click here to download them. Eating to lose weight or stay in shape doesn’t have to be boring and tasteless!
52. Supplement with L-Glutamine
L-Glutamine is the body’s most abundant amino acid yet many people are deficient. Training depletes our body of L-Glutamine stores which decreases strength, stamina and recovery. Moreover, l-glutamine improves immunity, minimizes muscle breakdown when dieting, increases growth hormone and is one of the most important nutrients for your intestines. It has the ability to repair a ‘leaky gut’ by maintaining the structural integrity of the bowels.
Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.
53. Increase Omega 3 fat intake
These type of fats are considered essential because your body will not produce them on its own. Most people fall short of getting enough Omega 3 fats.
They also reduce inflammation and can help to prevent a number of different diseases including arthritis, heart disease and some forms of cancer all while helping to keep your cholesterol level in check. Omega 3 fats can also boost your level of insulin sensitivity, which will go a long way towards encouraging a leaner body.
Good sources of Omega 3 fats are flax oil, flax meal, fish oil, salmon, sardines and other fatty fish, walnuts and dark green vegetables.
54. Use whey protein to beat cravings
Protein is known for suppressing appetite, but it seems that whey protein is especially good at it. New research shows that after people have a liquid meal with whey protein they consume significantly fewer calories at their next meal than those who had a liquid meal with casein protein. See my tip below on how to use whey protein to prevent or satisfy chocolate cravings.
55. Find a healthy alternative to chocolate
This is essential for long term fat loss. It’s ok to enjoy the real thing on occasions, but if you have a penchant for chocolate you need to find a substitute. Here’s what I do…I use my favourite chocolate protein powder (BNRG Proto Whey – it’s really important you find a nice tasting one as some are terrible) and mix in a little water to make a smooth paste. Then I add either some natural nut butter, or, frozen berries and a little Greek yoghurt. Who needs chocolate?
56. Prepare meals in advance
Select one or two days a week to cook and prepare some meals in advance. Many of my clients like to have a big cook up on a Sunday, and again on a Wednesday.
57. Take a cooler in the car
If you’re out and about a lot, invest in a backpack that doubles as a cooler. For longer trips, pack an Esky (cooler) full of pre-cooked food like eggs and egg whites, rice, chicken, salads etc, and keep it in the boot (trunk) of the car. These days you can even buy portable fridges for the car.
Some great convenient and portable to carry foods for travelling are:
- Nuts or nut butters
- Tuna, salmon or chicken in pouches or cans
- Protein powder in a shaker bottle – just add water
58. Get inspired
Search and read for stories on the internet of other women over 40 who’ve had remarkable results – to cement your belief that it CAN be done! For example, you will find several on this page.
59. Make your own protein bars and balls
Great for traveling, and much less expensive (and better for you) than buying them.
60. Perform compound movements
You get more bang for your buck doing compound (multi-joint) exercises like squats, lunges and push ups. Choose these over isolation (single joint) exercises like biceps curls and knee extensions. You’ll burn a lot more calories.
61. Make the freezer your best friend
When cooking a recipe that’s suitable to freeze, make a double batch so you can portion it up and pop it into the freezer for nights you don’t feel like cooking.
62. Curb the running (and other long distance cardio)
Yes, you’ll get cardio fit, but, it will be at the expense of getting leaner. Doing copious amounts of long distance cardio is detrimental to fat loss because:
- It eats into muscle tissue
- Your body adapts very quickly and doesn’t need to burn many calories
- You need lots of carbs to fuel your performance
Keep the running workouts shorter, and include higher intensity intervals.
63. Burn fat sitting on the couch
EPOC stands for Excess Post-Exercise Oxygen Consumption and occurs after exercise that incorporates sections of high intensity. By performing short high intensity bursts you’ll end up burning calories for up to 48 hours after your workout. I love the thought of burning calories while sitting on the couch!
64. Make cooking fun – involve the whole family
My whole family loves to cook – we enjoy searching for new recipes, shopping for groceries and then cooking up our new creation. Often enjoyed with a glass of wine (my 5yo prefers milk though).
65. Clear up all the leftovers before you eat
It’s too easy to come back for seconds or, mindlessly snack on leftovers while cleaning up. Put the food away before you sit down to eat.
66. Don’t give up entire food groups
Unless you have a real allergy or sensitivity you don’t need to give up gluten, dairy, fruit, bread, root vegetables, coffee…oh, that’s not a food group? This is unhealthy and removing them from your diet can lead to binge eating through feeling deprived, or due to a nutritional imbalance. Whatever happened to moderation?
67. Find YOUR affirmation
I love “Success is holding on…when you feel like letting go.” Find an affirmation or positive quote that resonates with you and your current circumstances – and repeat it several times daily.
68. Plan, Plan, Plan
Use simple diet logs to plan and track your meals for the week ahead. If you’ve got a plan, you’re much more likely to stick to it.
69. Prepare food in advance
Have a big cook up twice per week, Sunday and Wednesday for example. Make double the recipe and freeze meals in individual serving sizes ready to grab ‘n go or are there for a backup when needed. Boil eggs, cut up veggies and put nuts into snack bags.
70. Eat s l o w l e y
Enjoying each bite, each chew…savour it!
71. Don’t wait too long between meals
Don’t wait until you are utterly starving before you eat. If you do, you’ll be quite likely to overeat.
72. Rethink the ‘time’ excuse
We’ve all used the excuse “I don’t have time”. But in reality, we all have the same 24 hours in a day. We all use that time to accomplish what is important to us. If you don’t have enough time in your day to complete your training or to plan ahead for healthy meals, it hasn’t become important enough to you. You must make it a priority.
73. Identify emotions and behaviours that influence your eating
Do you crave sweets when you are feeling unloved? Do you stuff your face when you are angry? Have awareness of what is really driving your eating patterns. Be gentle with yourself and learn alternative techniques and strategies to help deal with your emotions, rather than using food to do this.
74. Have forethought
When you are tempted to overeat, think about the aftermath. How will you feel when you wake up in the morning knowing you’ve devoured a block of chocolate? Be mindful of this, and choose to wake up feeling light, lean and happy with yourself for resisting temptation.
75. Never do cardio before resistance training
If you choose to do two sessions in one, always do your resistance workout first. Cardio will wear you out so you don’t have the energy you need to give to your weight training. Additionally, weight training first has the added fat loss benefit of releasing stored glycogen into your bloodstream, ready to be burned off with cardio.
76. What stage are YOU at?
Understand that at different stages of your life your body’s nutritional needs will differ. The nutritional strategies that helped you easily lose weight 3 years ago may not help you lose weight now. That is fine and normal. Just play around with different strategies until you find what works- just remember that whatever plan you follow, nutritious, unadulterated foods should form the basis of your diet.
77. Don’t rely on the scales
If you’re gauging success based on how much you weigh each morning, you’re bound to give up before you can establish healthy habits or see real change. Because weight loss is not linear, your weight loss chart should look like a twisted line of progress, regress, more progress, and lessons learned along the way. A year later, it equates to plenty of kilos lost — for good.
78. Have gratitude
When you see the news, or read stories about people who have terminal illnesses, debilitating diseases or are missing limbs, yet still manage to achieve incredible things, it puts things into perspective. Love your body; treat it well – and it will do the same for you.
79. You get quicker results when you’re unfit or out of shape
Your body has to work the hardest when you’re unfit or unaccustomed to the exercise you’re doing – so you’ll end up getting better results when you do things that you’re not used to. Now there’s an incentive!
80. Stop believing you have to dedicate your whole life to losing weight
Some of the changes you have to make to get healthy will be fundamental. But the truth is that you only need a few hours per week to build a great body, no matter what your age. By getting the right kind of help and following simple yet powerful daily practices, anyone can lose weight, get healthy, and feel better.
81. Put a stop to mindless eating
You’d be surprised how much a bite, lick or a taste adds up. Be more mindful of your snacking habits and watch your BLT’s!
82. Manage stress
In today’s busy world we often turn to alcohol, food or other substances to help manage the stress of day to day living. It’s so important to have time out on a regular basis – and making workouts part of your time-out regime kills two birds with one stone. A hot bath, with scented candles, or a massage, or even some retail therapy would work.
83. Get your partner on board
It makes planning and preparation so much easier when you are all eating the same foods. Look for a meal plan with some great family-friendly recipes.
84. Juice is not a weight loss food
Fruit juice (even fresh), is not a fat loss favourite. When you consider how many apples/oranges (or your choice of fruit) is required to make a cup of juice you can probably understand where I am headed with this one. Too many calories and an overload of sugar (natural or not, it’s of no consequence) will not do your figure any favours.
85. Have a cheat meal
A cheat meal can be of great benefit. Firstly it has a great psychological effect by reducing or eliminating the feeling of deprivation and it allows the opportunity to attend social occasions. Physiologically there’s an even better reason – a surge in calories will boost your Leptin levels (your appetite regulator hormone) so you’re not always hungry, and so you continue to drop fat.
86. Beware of “Low Fat”
Generally things that are labelled ‘low fat’ are high in sugar. Manufacturers remove the fat, so need to replace it with something to make it taste good. A good example is flavoured low fat yoghurt. A 200g tub contains a massive 7 teaspoons of sugar! Instead, choose natural low fat Greek yoghurt.
86. Do structured exercise
Don’t do what I see lots of other ladies doing at the gym – wandering from machine to machine, doing a few things here, and a bit over there. To get results, you need a structured plan.
87. You won’t always be motivated – but do it anyway!
Sometimes it’s a bit of a slog so it helps to understand that you won’t always feel enthusiastic about exercise or following a program. Some days you’ll have to drag your butt to the gym even if you don’t feel like it. We all do. Motivation is when you feel like doing it; commitment is doing it when you don’t feel like it!
88. If exercising at home
The best and most versatile equipment you can buy is a good set of dumbbells. Don’t waste your money on a home gym – you don’t need it. A 20kg set of adjustable dumbbells, a weight bench and/or fitball, is a great starting point. You can buy this equipment from most department stores at very reasonable prices.
89. Set behavioural goals
Behavioural goals are designed to help support you in your weight loss efforts. They are behaviours that you have identified as having been obstacles to your success in the past and that you will change within the time frame you have set. When you change the behaviours, you get the weight loss results.
Some behavioural goals could include:
• I will stop snacking in the evening
• I will consume alcohol once per week only
• I will get up before work every day to complete my exercise
• I will drink at least 2 litres of water every day
90. The best time to workout is…
Whenever you can get it done.
91. Don’t confuse selfishness with self-love
A lot of women worry that prioritizing themselves will take them away from the people who need them, potentially damaging professional or personal relationships. Then they discover that the opposite is true: Caring for yourself by addressing your diet and lifestyle makes you look and feel better — and that actually makes you more accessible and present for other people.
92. Listen to your body
If you’re experiencing ongoing tiredness or fatigue, don’t push it. Overtraining actually stops fat loss and sometimes rest is the just what the doctor ordered (but that’s not an excuse to be lazy!)
93. Start with a short duration program
If you’re afraid of commitment start with a short duration program. It’s easier on the mind and you can build confidence from there.
94. Be the health role model you want for your kids and grandkids
You want your kids to be healthy and happy and proud of the way they’re living their lives. It’s not enough for you to pay lip service to that idea — you have to be an example.
95. Don’t compare yourself to others
Be the best YOU!
96. Allow yourself to have something if you REALLY want it
Don’t fall into the trap of becoming a total food Nazi – decide if you really want something – if you do, then enjoy a small helping by really savouring each mouthful.
97. Practice feeling hungry
So many of us have forgotten what it’s like to feel real hunger. We tend to just reach for something at the slightest pang. When you feel hungry other than regular meal times wait 5 to 10 minutes and practice feeling hungry. Do a puzzle, read something or go for a short walk to distract yourself. It’s likely a craving for something from some other cue because of boredom or emotional hunger. The craving usually passes.
98. Make it a lifestyle change
If you start a ‘program’, be sure you can live with it. If not, once the program is over you will fall back into your old habits.
99. Diet in ‘Phases’
A good way to induce fast but healthy weight loss is by dieting in ‘phases’. By that I mean, reduce your carbs and calories for a short time and then increase them again. This diminishes cravings and hunger by keeping Leptin, your appetite regulator hormone high. This program is designed using the Micro-Phase Technique, a smart, effective and enjoyable way for women to lose weight.
100. If at first you don’t succeed
Try, try again. Don’t throw in the towel because you had a splurge or missed a few days of exercise. Just get back into where you left off and keep going. Giving up will not give you the results you want and by getting back into the swing you can feel good about yourself – and that’s a wonderful feeling.
101. Try my free fat burning recipes!
Yep… that’s right.
Simply click here, and let me know where to send them and you’ll receive 10 of my favourite family-friendly go-to fat burning recipes. You’ll discover losing weight doesn’t have to mean deprivation!
*Individual results may vary from person to person