Follow these tips:
Try to get in at least 30 minutes of cardio five days per week within your target heart rate range and
strength training three days per week.
Spot reduction isn’t possible, so the added fat on your abs and obliques will decrease only when total
body fat is further decreased. This requires not only a challenging workout program but also a
nutrition program that places you in a slight caloric deficit.
You should journal all of your meals for one week. Write down the foods, amounts and total calories.
Then see what the amount averages every day. You may be surprised at the end result because
journaling tends to pinpoint where we are going wrong.
After one week of journaling, determine if you’re straying from your nutrition program more often than
you realize. If you find this to be the case, then decrease the foods you aren’t gaining any benefit from
(high-sugar, high-carbs and high-fat foods).
However, if your journal shows that your meals are very healthy and on track then decrease calories
by 300 for seven consecutive days. Do not cheat on your diet during the seven days. So, if you’re
currently taking in 2400 calories per day, then reduce to 2100 but again it’s very important that it be
for seven consecutive days in order to establish a baseline. If you see a loss of approximately 1 kilo,
then you know you’re on the right track.
If you do not see a loss, then it’s quite possible you may need to experiment by actually decreasing a
bit more, assuming it doesn't place your calories too low.
At Health Factory we offer personalized meal plans, prepared under the supervision of our
nutritionists, delivered daily to your doorstep. Our meal plans stay within a certain daily calorie intake
so you know just how many calories you are taking in per day. We take the guesswork out of “eating
right”. By following the above tips and trying one of our meal plans, you’ll be amazed at the results!