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Breakthrough Fitness

10 Things You Must Do To Succeed At Fat Loss

Losing fat isn’t easy. There are no magic potions and there isn’t any wonder system. You’ll reach your goals one way and one way only. That’s by good nutrition and planned physical effort, backed by an intense desire. That being said, here is a list of 10 things you must do or have for success.

1. Ready-made protein sources– Protein powder, Greek yogurt, beef jerky, cans or pouches of tuna, chicken, or salmon, cottage cheese and hard-boiled eggs.
2. A week’s worth of fiber rich fruits– apples, pears, bananas, strawberries, kiwi, blackberries, and oranges. Don’t run out!
3. Tupperware– Very important! You need to bring meals to work with you so you don’t “nutritional freestyle”- not knowing what you are going to eat until it’s time to eat. Now you’re driving down the street and see that the McRib is back for a limited time. Hard to resist when you don’t have a plan.
4. Quality fish oil supplement– Tons of research on fish oil and fat loss- TAKE IT!
5. Food journal– You don’t have to count calories, but keeping a journal of what you are consuming always works. It’s not just what you are eating, but the mood you are in when eating. It is the simplest of things to do, but nobody does it.
6. Eat breakfast– Not cereal, not bagels, but a good source of protein (eggs) and fiber (oatmeal, fruit).
7. Control portions– You must have a caloric deficit to lose fat. Smaller meals= less calories + increased activity = Fat loss.
8. Mixed nuts– Great source of fat, keeps you full, and has many health benefits.  One snack a day should be a handful of nuts- Almonds, pecans, walnuts. NOT HONEY ROASTED EXTRA SALTED!
9. Supporting Cast– If you think you can rely on will power and go at it by yourself, you have another thing coming. Tell everybody your goals and only surround yourself with people who care about you succeeding. A spouse sitting on the couch eating ice cream and cookies while you are trying to lose fat is not helpful.
10. A list of physique goals and pictures of your ideal body on the fridge. This will remind you daily about your mission- An all out attack on Fat!
If you currently do nothing on this list, I recommend starting with #6.