Four Weight/Fat Loss Tips
By: Hamilton – Boot Camps Australia

There are many weight loss products and fad diets out there, that it can become confusing and overwhelming about what the best way to lose weight, drop your body fat and become toned and lean. The basic principal of losing weight is energy in vs energy out. In other words, the amount of calories you put into your body vs the amount of calories your burn during a day. FACT - To lose one kilo of weight you need to burn 7,700 calories. TIP TO SUCCESS - Start counting your calories. Write down EVERYTHING you eat. Start a food diary and BE HONEST . . . that is if you really WANT to lose weight. Buy a calorie counter book. Measure your food and know EXACTLY what it is you are putting into your body. FACT - Water keeps your kidneys and bowels working efficiently throughout the day. Water also helps to keep you alert throughout the day. You want to aim for approximately one litre of water per 25 kilos of weight. E.g. If you weigh 75kg you need to drink 3 litres of water per day. TIP TO SUCCESS - Carry a bottle of water with you everywhere. Have one with you at work and in your car and take a few sips every 15 minutes. Yes in the beginning you will start to go to the toilet more, but your body will eventually adapt. FACT - Moving more will often will burn more calories. Increase how active you are and you will increase the amount of calories you burn. Remember you need to burn 7,700 calories to lose 1kg. On top of being more active you MUST exercise. The difference between exercise and activity - activity is moving more often, whereas exercise is high intensity - the key to your result! You only need to exercise for 20-30 minutes a day. TIP TO SUCCESS - For your activity: go for a walk during your lunch break. Walk to the corner store to buy the paper rather than driving. Kick the footy around with the kids or your friends. Go for a swim. For your exercise: do some push-ups, squats, lunges, hover, go for a run, join a bootcamp, invest in a personal trainer and watch your results sore! Make sure you consult a doctor before commencing a training program and then a fitness professional to ensure the exercise you are doing is best for you and your goal. FACT - Eating small amounts of food every three hours will speed up your metabolism, which means you increase the amount of calories you burn. (Remember you have to burn 7,700 calories to lose 1kg) If you are eating and your last meal was over three hours ago, you are sending your body into starvation survival mode. Your body is an amazing! If you don\'t eat every three hours, the next time you do eat, it thinks \"I\'m not sure when I\'m going to get food next, so I\'m going to store this just in case\". If your body is storing food, you are storing calories and storing these calories in your fat cells TIP TO SUCCESS - Watch your portion sizes. Keep them small and ensure you eat every three hours. Weigh your food and use your calorie book to work out how much you are eating. If you are eating out, choose the healthy option. You don\'t have to finish everything on the plate. Ask for dressing on the side and you can leave some in the dish! Set yourself a realistic weight loss goal and give yourself a timeframe of when you want to have lost the fat and have the tone, lean, healthy body that you deserve and can have. Most importantly with this goal, you need to know WHY you want to lose weight. This will help you stay focused and disciplined. Also have a support team. If you have a partner, family or friends that want to lose weight - do it together. Make yourself accountable. Do a weekly weigh in, show each other your food diary and how many calories you are consuming. Remember: Enjoy the process and the journey as you lose the weight, become more tone, more lean, fitter, stronger, have more energy and become more healthy. Take care of your body - it\'s the only place you have to live!

Added: 11-07-2010