Smart Tips To Losing Weight And Keep It Off

Tony Little, known as America’s Personal Trainer in physical fitness, has helped many people lose weight by following his 28-day program outlined in his best-selling book, “One on One With Tony Little : A Complete 28-Day Body Sculpting and Weight Loss Program.”

Here’s some smart health tips included in his book which he considered important to losing weight and keeping it off :

1. Don’t forget to eat your breakfast and eat it after your workout not before. If you skip breakfast, you will have no energy, and no energy will eventually make you fat. Choose lean protein such as eggs, egg substitutes, lean beef, turkey, chicken, fish, or tufo for vegetarians. Only broil, bake, boil, or poach. Use only olive oil or Pam spray.

2. Minimize consumption of high-glycemic carbohydrates (carbohydrates that make your blood sugar level spike) such as white rice, sugar, certain pastas, and potatoes. Seek out cereals that are low glycemic for good-body choices.

3. When eating carbohydrates, eat them with proteins and keep the portion size small.

4. Eat high-fiber foods or add fiber to your diet.

5. Water, water, water. Drink lots of water daily. Drink it before a meal to help get you more full quickly.

6. Try and stay with 40% protein, 40% carbohydrate, 20% fat within your food sources. (Change this to 50% protein, 30% carbohydrate, and 20% fat when you’re still trying to lose weight)

7. Eat four to six small meals a day, or a meal replacement bar for one of the meals.

8. Portion sizes of everything should be the size of your fist. The amount of protein can be increased if you are exercising intensely.

9. When eating out, remember to have your food cooked the right way. After all, you are the one paying. Limit condiments on your food and you will actually begin to notice the quality of the meal.

10. Do cardio exercise at leat 30 to 45 minutes three to five times a week. Do resistance exercise with weights or machines for 20 to 30 minutes two or three times a week, using mostly large muscle groups to speed your metabolism.