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YOU CAN'T TONE FAT!

LOSE FAT BY DOING THESE 5 COOL THINGS YOU ALREADY DO EVERY DAY 

5 of the coolest's guide to loosing weight without ANY exercise. 

"You can't tone fat"

10 years later I can still hear the words of my trainer.  I was stressed, fat, overworked and had gone to the gym to lose some weight.  

"How do I get rid of this belly fat?", I asked, "Some stomach crunches?  Squats?".  And then he hit me with the bomb, "You can't tone fat", he said, "Forget the gym", he went on, "the best thing you can do is go home and eat less food".   

Shocked, and quite frankly embarrassed, I went home to do something about it. 

So here's what I have learned over the last 10 years.  The simplest most effective weight loss strategy out there - that will cost you ZERO!  ZILCH! NADA!

#1 EAT ANYTHING BUT ONLY EAT HALF OF WHAT YOU NORMALLY DO

Of course I had to eat, but did I have to eat as much as I did?  I was reading Muriel Spark's (of Miss Jean Brodie fame) "A Far Cry from Kensington", at the time where the main character lost pounds by just eating half of what she normally would.  I hated regular "diets" - so this appealed.  I was a working mom and needed a simple solution.  

But why not just make smaller portions?  Isn't it a waste? 

The success of this technique comes from how it raises your awareness of what you are eating and how it trains you to develop the mental discipline to STOP eating.

Yes, you might end up wasting food.  But believe me, it's better in the trash than on your waist!  And it's progressive - the less you eat/ smaller your stomach/ less you want to eat etc., 

Tip#1 -  Without being preachy try and stick to REAL food - skip the processed garbage - who knows what's in there, but don't sweat it.  You will naturally move towards more healthy food decisions as part of the process. 

Tip#2 - Eat a healthy snack every 4 hours or so - avoid sugar and don't go mad with the prep - just some fruit, nuts or yogurt.  You are reminding your body there is plenty of food around.  You are not starving yourself.   

 

#2 DRINK 2 GLASSES OF WATER BEFORE MEALS

I had read a book by a French diet expert, Michel Motignac, "Eat Yourself Slim" in my 20's and one of the main pieces of advice coming from that was not to mix food with your fluids - for some complicated digestion reasons that I can't recall (or never understood).   It was one of the earliest "food combining" diets.  Before it got faddy...

As it turns out it has now been scientifically proven by British researchers that pre-loading your meal with 2 tall cups of water aids weight loss. 

And of course there's the win win that it improves your skin, aids digestion and vastly improves your general state of mental alertness.  

 

Tip#1  Drink "warm" water.   I use boiled water that has been cooled.   You can drink a lot more warm water in one go.  

Tip#2  Flavor with slices of lemon and lime.   Yummy and good for the liver.  Bonus.

#3 THIS IS A HEAD GAME - GET A MANTRA

Wait! This is not hippy garbage - honestly.  And I am not a violent person, but when someone tells me to think positive I want to punch their face in.  

BUT controlling what goes in your mouth is a head game.   It's about the cumulative effect of every day to day decisions that you make.  It's literally mind over fatter! 

So think of some phrase that will make you feel positive about what you are doing.   Repeat this over to yourself - so even if its just for that moment you free your head from the barrage of self critical thought.   

Tip#1  Team this up with "Breathe" below - they go well together. 

Tip#2  Use statements that are positive and present - (avoid  "I won't" "I will")  - Here's a couple of examples - "I am making good decisions today for my health and my happiness"  - "I am grateful for my life today and I am full of kindness and compassion".   Think happy.  Retrain the brain. 

 

 #4 PRACTICE DEEP BREATHING BECAUSE IT WORKS

I suffer from an underlying Asthma condition and it's only recently that I have discovered a totally simple and amazing breathing technique that takes 2 minutes a day.   It has multiple effects almost immediately:   increases lung capacity; improves posture and improves core strength and, well, just makes you feel better.   

Most of the stuff I come across on YouTube is garbage, but I can totally validate that this works for mind, body spirit.  It's too long to explain in words so I am just linking in the video here.  

Tip#1 - Watch the video and try it out over a few days.  (It's in Japanese but just follow the movements:)  

Tip#2 - Combine with your "mantra"  - 2 in 1!  They go well together.  

#5 GET 8 HOURS SLEEP A NIGHT 

Guys the science is in! - lack of sleep increases weight and decreases life span.  Specifically, here's the science, lack of sleep decreases levels of leptin (feeling full hormone), AND increases levels of the ghrelin (hunger hormone).  When you don't get enough sleep, you eat to feel better because you can't help it. 

If you want the full facts, Matthew Walker, the Director for Human Sleep Research at the University of California has written a book about it - Why We Sleep.

 

Tip#1  Go to bed and get up the same time every day - even at weekends

Tip#2  Did you know 1 glass of wine has the same calories as 1 donut - OUCH!  Cut back on the booze.  If you can - avoid altoghether - if you can't (like me) limit to 2 alcoholic drinks in any session (again following the half principle).  Alcohol is a stimulus which keeps you awake at night and is a calorie disaster. 

WHAT NO EXERCISE?

80% of weight loss comes from food intake.  By doing these 5 cool things you will be well on the way to losing fat, have more energy and, without knowing it, you'll be moving about more.   

If you REALLY want to do exercise - go and play in the garden with the kids, scrub your kitchen floor, or DANCE around while you are making the dinner.  Check out Funky Corner Radio on internet radio for the best free funky dance music!

 

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