20 Fat Loss Secrets
Today's Chiropractic Lifestyle Dec 06-Jan 07
Compiled by Amy Selby

Every year an overwhelming number of people make the resolution to lose weight.  If you have vowed to go down a few pant or dress sizes this year, you may be debating if you should eat for your body type, eat for your blood type or to cut out the carbs.  Fred Hahn, owner of Serious Strength Personal Training Studios in New York City, recommends eating whole foods and using these tips throughout your weight loss journey.

1.  Drink a gallon of refrigerator temperature water or bubbly water each day.  A gallon of cold water will burn 150 calories of energy to heat the cold water to body temperature for voiding.

2.  If you get hungry and feel you're going to cheat on your fat loss eating plan, quickly drink a big glass of cool water and if you can, brush and floss your teeth.  While doing so, think this thought:  "There is no food that tastes as good as being lean and strong feels!"

3.  A half hour after dinner, take a casual stroll for 15 to 20 minutes whenever possible.  This keeps you from snacking after dinner.

4.  Avoid eating sugar or starches a few hours before bedtime.  This can decrease growth hormone released at night and store unwanted calories as fat.

5.  Get a full eight hours of sleep as often as possible.  Avoid TV and other distractions as much as you can at night.  Deep sleep is when you body is regulating and upgrading your hormonal tone - get the rest your body needs!

6.  Dress and sleep cool.  The cooler you stay, the more heat your body must produce to keep you warm, and this means more calories burned.  Shivering burns triple the calories as sweating.

7.  Eat slowly and stop when you are no longer hungry, before you fill full.

8.  Make and take your meals with you.  Refrain from eating out.  There are tons of hidden calories in most restaurant foods, and you'll save money, too.

9.  Pin notes on your refrigerator, front door, bedroom mirror and other spots around the house with motivational phrases, such as "Take your lunch,"  "Drink your water" and "I will succeed."

10.  Never skip breakfast or any main meal.  Thinking you will lose fat faster by skipping meals is a huge step in the wrong direction.  your body needs to feel "satisfied" and requires adequate nutrition to shed body fat and build muscle.

11.  Select a piece of clothing that you want to fit into again and try it on once a week.

12.  Read a book a week related to health or that is motivational.

13.  Limit or avoid alcohol.  Drinks can be very high in calories.

14.  Find a hobby that keeps you occupied in the evening. You're less likely to snack if your hands are busy, and you may be surprised at what you can accomplish.

15.  Eat fruits and veggies instead of cakes and sweets.  The higher the fiber content in the food, the better.

16.  If you must eat out, send the bread basket back once it arrives.  order a salad as your appetizer and an appetizer as your main course.  Also, drink ice water.

17.  Avoid purchasing and eating foods that are labeled as "low fat" or "no fat."

18.  Try to visualize your leaner, stronger, healthier self a few times a day.  See yourself as you wish to be.  imagine that new you and think every day you are one step closer to achieving your goal.

19.  Avoid excessive amounts of exercise.  Too much exercise can cause hormonal imbalances, which can cause muscle wasting and aid in fat storage.

20.  Be realistic.  This is perhaps the most important tip of all.  Do not expect your exercise program to transform your physique into a Greek god or goddess.  You can dramatically change your body for the better and live a longer, healthier life.