Golden Rules for Fat Loss

by Nashville personal trainer Dan DeFigio

  1. Accept the fact that there is no quick and easy way to permanent weight loss. Low bodyfat levels require permanent lifestyle and attitude changes. You have to change what is “normal” for you.

  2. Better eating habits are vital:

    • Eat small amounts of food every 3 or 4 hours.
    • Eat lots of vegetables, fruits, and some whole grains while minimizing refined sugars and enriched grains.
    • Consume enough protein to maintain muscle tissue. USDA recommends a minimum of 60 grams of protein daily for a 2000 calorie diet, and research supports protein utilization up to about .9 grams per pound of body weight for active people.
    • Get enough fat in your diet (20% – 30% of calories), but avoid saturated fats as much as possible.
  3. Work out with weights regularly to increase metabolism.

  4. Decrease your caloric intake slightly (250-350 per day); increase your activity as much as possible – add at least 30 minutes of aerobic activity on most days. To see how much you actually move around during the day, you can wear a pedometer and have a goal of at least 10,000 steps per day.

* More detailed information on these and other principles is available under Principles of Permanent Fat Loss.

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