Step One: Eat Breakfast. People who have breakfast increase their metabolism by as much as 20%. Oatmeal is the best with soluble fiber that helps control hunger and cravings.. If you just don’t feel hungry in the morning, try a banana.
Step Two: 30 minutes of weight-bearing exercise followed by 30 minutes of cardio, at least 3 times per week. The reason you’ll want to include resistance and weight bearing exercise is that the lean muscle you are building will increase your metabolism. The reason you’ll want to do your cardio AFTER your resistance training is that is takes your body about 20 minutes to switch from using it’s carbohydrate stores for energy to it’s fat stores. So cardio away all the fat at the end of your workout.
Step Three: Meal Frequency. The longer you go between meals the slower your metabolism gets. The slower your metabolism gets the more body fat gets stored. Make sure to eat something healthy every 3-4 hours to keep your body a calorie-burning machine.
Step Four: Portion Control. Americans eat 100 pounds more food each year than we did 25 years ago. A fun eyeball method for portions is associating Meat with the size of a “deck of cards”, Breads, Cereals, Rice, Pasta with the “size of your fist”, Vegetables a “light bulb”, and Fruit with a “tennis ball”.
Step Five: Get enough sleep and minimize harmful stress. People who overstress and don’t get enough sleep have lower levels of testosterone and higher cortisol levels, which can lead to weight gain. Don’t avoid stress altogether, but avoid needless worry and frustration. Don’t sweat the small stuff.
Jack Witt, MS, CPT
Fitness and Health Coach
"Get Fit with Witt"
Individuals / Groups / Corporate
310.562.5629 Cell / 818.760.3891 Main
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