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8 Fat Loss Tips for Staying the Course

Each year, so many of us make New Year’s resolutions to lose weight and get healthy. Now that the holiday treats have stopped miraculously showing up at our doors and desks, there’s no excuse not to get in health mode to look and feel better. Wanting to lose weight is a start. But it’s better to break this daunting task down into achievable behaviors that get the job done. Even if you can’t leave your house to work out or dine out, you can still set yourself up for weight loss success by following these 8 simple tips.


Start each morning with something healthy. By starting off your day with a healthy breakfast you’re already ahead of the game each day. Pick out a cereal high in protein and fiber and lower in calories and low in sugar. 1-minute oatmeal (no sugar added, not in the packets) is the best but some campers have mentioned they like cereal such as Kashi® Go Lean® Crunch. This will keep you full on few calories so you don’t eat the wrong foods at lunch. It’s an easy way to start the day off healthy without the guesswork and get closer to your weight loss goals each day. Plus, it is a perfect way to “re-feed” your body and muscles after a great morning boot camp or training session.

Look before you eat. Ordering in takeout or even visiting fast food restaurants doesn’t mean you have to pack on the pounds. Look up the calorie count of meals at your favorite restaurants and pick one that’s under 500 calories. Check out dietfacts.com or caloriecount.com to look up the calorie count of foods at popular restaurants. The Eat This, Not That book series has a restaurant guide that is fantastic!

Pre-portion your snacks. It is human nature that if there is a bag of Cheetos or chips or whatever your favorite is; sitting on your lap while you are watching TV; most people are likely to chow through the whole thing by the end of the show without even realizing it. It’s important not only to stock your house with healthy snacks but also to pre-portion them out into baggies when you buy them so you stick to eating one serving whether you’re in front of the TV or at work. Most foods are healthy in moderation but overeating can make the pounds creep up. You can also prepare healthy foods such as sliced-up cucumbers or red peppers to munch on or dip in balsamic vinegar. You’re more likely to reach for those—since they are ready—rather than high-calorie, easy-access foods like chips or a quick frozen quesadilla or egg roll.

Socialize health-consciously. Hanging out doesn’t have to mean eating out. Instead of going out for dinner or drinks to catch up with friends, go for a nice winter walk to catch up or bring them to an energy creating free boot camp. It’s a great way to get a workout in while catching up with friendly conversation. Plus, you save money and calories. Or host a health-conscious potluck where everyone makes their favorite healthy treat and prints out the recipes so you get an arsenal of healthy treats to make in the future and enjoy.

Top your foods on the down low. Of calories, that is. The calories in creamy sauces and dressings can really add up. Stock up on low- to no-calorie toppings like pico de gallo, hot sauce, mustard, pepper, 1-calorie-a-spray salad dressings from your local market, and even parmesan cheese in moderation. You’ll be surprised at how quickly the weight will come off without sacrificing taste.

Commit to workout times. Whether you’re doing your own at-home workout, taking a class at the gym; or getting your butter kicked at boot camp; make sure to set the times in your schedule to work out and stick to them. Plan other obligations around those times. Working out is important to your health and your life and making it and yourself a priority will not only help you meet your weight loss goals but help you live a better life. Use a calendar from the workout programs or set up a time to work out with a friend—whatever it takes. Staying committed and accountable is key!

 Lay out your workout clothes the night before. This can make a big difference not only in saving time but also making sure you commit to actually doing the workout. Many campers like to get their workout clothes ready the night before for motivation but also so they can snooze through the extra time before working out.

Drink your water. You have heard all the boot camp coaches preach on the benefits of water; and we will continue to preach because of the fantastic things it does for our bodies!  Here is just a small list of those benefits…

  • decreases retained water which will show up as excess weight
  • to rid the body of excess water you must drink more water
  • drinking water is essential to weight loss and fat loss
  • endocrine-gland function improves
  • more fat is used as fuel because the liver is free to metabolize stored fat
  • natural thirst returns and there is a loss of hunger almost over night
  • skin is hydrated an more plump
  • has been show to decrease symptoms of depression
  • helps in digestion and aids in sleep
  • helps muscle and joint recovery

~ Coach Catherine and the Milwaukee Adventure Boot Camp Team


Adapted from Debra Pivko and http://teambeachbody.com/about/newsletters/-/nli/153#39069703
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