ABOUT PROGRAMS SCHEDULE SPECIALS TESTIMONIALS BLOG CONTACT US CALL US NOW AT 905.385.5326 Facebook Twitter Youtube Instagram Start Your Free Trial Now 4 "Do It Now!" Ways To Lose Weight Outside Of The Gym Posted Jan 29th, 2016 in Weight Loss It's not taboo. Losing weight outside of the gym is a part of the process! Once you finish a 30 minute boot camp session, between your gasps for air and frantic water drinking, you should be thinking about how to continue the fat burning for the rest of the day. I've already covered the surprising way our body gets rid of body fat while we exercise but how do we help our bodies shed the fat outside of the gym? The only reason I'm even going over this is because I get asked about it all the time: "How do I lose weight outside of the gym?" "Is there something I can do to lose weight outside of the gym?" "Can I lose weight without working out?" OF COURSE YOU CAN! That's what I want for everyone that I work with! You shouldn't just be working off the weight at the gym, it should be an all-day, every-day effort. And there are so many quirky ideas out there to try, but these next 4 tips are what I've found to work the best for my clients. I've used each of these tricks to break through the ruts, plateaus, and stalls that held up my clients' results. Try them yourself! Now the best thing you can do to lose weight outside of the gym is learning this: Every little action you take matters. Every thought and action can either nudge you in the right direction or the wrong one. And although exercise and nutrition will never lose their reign as the best ways of losing weight, it doesn't hurt do other things to stack the deck in your favour, right? I'm going to cover some simple tips you can use immediately to nudge your progress in the right direction. And if you already are making progress, these methods will push your progress up to an even higher rate! Write Every Bite Meal tracking has always been a staple at my facility. Why? Because it brings a presence of mind to your eating habits. I'm telling you, keeping a food journal, or food tracking app, or a food log spreadsheet, will result in such an easy improvement in your results that you'll think it's miraculous! Research coordinated by the Kaiser Permanente Center for Health Research in Portland found that people who logged their meals gained 2x the results that people received if they didn't (1). That's TWICE the fat loss! I find that many clients don't even feel like they're making any changes when they begin logging meals. They tell me that the very act of tracking their meals caused them to eat better. I can personally attest to this since I used this method myself while losing weight just a few months ago (illness had derailed my health and I fought hard to regain it). Head over to my Facebook page and click on my photos tab to see the progress I made using the same programs my clients use! Posted by John Savidis' Lean & Fit on Friday, September 25, 2015 The real benefits roll in when you use the information you've been collecting. The moment you see the hard truth of your eating habits written out in front of you, you'll recognize the disturbing habits you need to change. You'll easily identify overeating, under eating, poor meal scheduling, unbalanced macro-nutrient ratios, etc, etc. And once you've identified the issue(s), you can begin to take effective action! Rest To Be Your Best Sleep isn't downtime, it's recovery and growth time. It is one of the most important factors to your overall health, and for some reason, it is downplayed by most of western society. You've undoubtedly heard of the benefits of proper sleep, but what happens to our bodies when we sleep incorrectly is what should concern you. You hear it all the time, and you're about hear it again: get a full night's rest! Sleep loss has been linked so many times to so many issues and conditions, it deserves it's own post. What you care about is how you can use your "downtime" to keep up your fight against fat. So here's why you should care: Not sleeping enough will cause you to eat more. Studies have shown that sleep-deprivation will cause you to increase your meals' portion size throughout the day (2). And if you're following a nutrition program that's been fine-tuned for your goals and your training...suddenly increasing portion sizes could affect your progress. I know I would need to quickly correct that issue if I found that problem with a client of mine. That could affect their macro-nutrient ratios, overall caloric intake, and any special considerations I made for their specific condition. FACT OF THE POST: "Feel-Full" Proteins TrainingPeaks.com has a detailed breakdown of how these "feel-full" proteins can hold off hunger for longer periods of time. Here's what they say about these proteins: Satiety is the feeling of satisfaction, or not being hungry, that lasts long after that initial feeling of fullness has subsided. Satiety is the sensation that keeps us from snacking between meals. The feeling of satiety involves a number of natural physiological actions that start in the stomach and ultimately affect the appetite center in the brain. The presence of food in the stomach stimulates the release of special proteins in the digestive tract. Scientists call them appetite regulatory peptides, but you can think of them as “feel-full proteins.” The release of these proteins initiates a number of actions. First they close the valve leading from the stomach into the intestine. This slows the digestion of food, giving us a feeling of fullness and extinguishing the drive to eat. The second action initiated by the feel-full proteins is to send a signal to the appetite center in the brain. This also tells us to stop eating, but, more importantly, it is responsible for the extended feeling of fullness that occurs between meals (3). Wow. I hope you understand how useful of a tool these proteins can be. Basically, if you eat the right kinds of foods, you can avoid feeling hungry for longer. No need to watch the clock tick down to the next meal time! You can go from scheduled meal to meal without feeling hungry in between. Now the only thing we need to know next is how to release more these awesome proteins! The article goes into detail, but here are the 2 steps you need to know: Prime your stomach Before you start filling your stomach with your main meal, start by priming it a small appetizer that includes a special ingredient: long-chain fatty acids. That's right, healthy fat. Chase down some olive oil or sunflower seed oil and add it to a small appetizer. Or pack some celery and peanut butter to eat before your work lunch. I'm a sucker for mozzarella cheese so I like to have some with a few crackers before my meal. However you include the healthy fat, make sure you do it in a small dose right before your meal. Pair the meal's focus with "low energy dense food" When we have a meal, there's usually something it's built around. You know what it is because when you finish eating it, the rest of the meal isn't as interesting. What's a tuna salad when there's no tuna left??! (First of all, you obviously need to pace yourself...it's all about getting the right amount of tuna on each forkful of salad...but that's not what we're talking about here.) What I mean is that you need to avoid eating too many calories by filling your stomach with...filler. Add food high in fibre to your plate. Look out for black beans, almonds, green beans, raw carrots, artichokes, turnips, etc. Just add these, as well as other, high-fibre foods to your meals to take up space in your stomach. They'll have a relatively low amount of calories, so they'll let you feel full without overindulging in calories. "Special" Ingredients Another great ingredient to add to your meals are foods that burn fat for you. Yes, you read that correctly. Foods that burn fat. Our bodies burn calories for energy right? And the act of breaking food down after we ingest it requires energy. So if your body spends more time and energy to break a food down, it's begins using the energy it already has stored (aka burning fat). It's amazing that certain foods and ingredients will cause the body to work so hard, it burns fat! And strategically including these foods into your meals counts as one more step towards your goal of fat loss. I've collected the best of these ingredients here in my free Fat Burning Foods Guide. Throw them into your regular meals for some added benefit. You may already be using them! Download My Free Fat Burning Foods List Here Conclusion Keep up the battle with every effective tip and trick you can remember. Create a system for yourself that will allow you to continuously lose weight, not just lose it at the gym. You'll live a healthier lifestyle, you'll have an easier time at the gym, and you'll be able to maintain your new physique for longer. Just remember that you'll always use these tips to supplement your training and nutrition program. If you're really looking to make a dent, it's your nutrition & training regimen that matters most. Nothing beats a proven system that merges effective training and nutrition programs. And through the thousands of consultations I've had with my clients, I've seen first-hand how important it is to make effective changes in your life outside of the gym. Try these awesome tricks yourself, and let me know how your progress is affected! Head over to my facebook page and shoot me a private message. And while you're there, take a look at my posts on weight loss recipes, exercises, and more weight loss info! References (1) http://www.sciencedaily.com/releases/2008/07/080708080738.htm (2) http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062 (3) http://home.trainingpeaks.com/blog/article/healthy-satiety 0 comments Post a Comment Name: Email: Website: (Optional) Comment: John Savidis' Lean and Fit 821 Golf Links Rd Ancaster, Ontario L9K 1L5 (905) 385-LEAN (5326) info@385lean.com Follow Us Facebook Twitter Youtube Instagram CALL US NOW 905.385.5326 EMAIL US AT INFO@385LEAN.COM Member Sign-In About Programs Schedule Specials Testimonials Blog Contact Us Privacy Policy Copyright © 2016. JOHN SAVIDIS' LEAN AND FIT 821 GOLF LINKS ROAD, ANCASTER, ONTARIO L9K 1L5 CANADA. Back to Top