Boot Camp and CrossFit training have become increasingly popular over the past few years and Rush Hour Australia is dedicated to offering fitness training at a level that exceeds any other outdoor or group training programs. However, Rush Hour Australia is conscious of the facts that Boot Camp, CrossFit and Fitness training play a partnership role with healthy eating to accelerate the fat loss process. You will find below a variety of fat loss tips that will compliment the hard work that forms part of any effective Boot Camp, Gym or CrossFit training. Fitness training alone is not enough, sensible eating and a well structured and supportive training regime is the key to success.

 

Weight Loss Tip 1

When we choose larger meals, most of us tend to eat past the point of hunger and in doing so consume more kilojoules than we need which contributes to weight gain.

Weight Loss Tip 2

Try drinking a glass of water before a meal.

Weight Loss Tip 3

If you often find yourself reaching for chocolate or lollies in between meals, try eating a handful or two of mixed, unsalted nuts instead.

Weight Loss Tip 4

Try to break unhealthy food associations. (For example chocolate biscuits with a cup of coffee)

Weight Loss Tip 5

Get into the habit of carrying a bottle of water with you everywhere you go.

Weight Loss Tip 6

Where possible choose steamed, poached, boiled or baked foods rather than those that have been fried or deep fried.

Weight Loss Tip 7

Getting yourself a diet buddy or buddies and setting yourself a 6 week weight loss goal is a great way to lose weight.

Weight Loss Tip 8

Walk for ½ hour instead of watching TV.

Weight Loss Tip 9

Most restaurants main meals are already too big and as well as eating them, many of us eat entrees and/or desserts as well.

Weight Loss Tip 10

Fat contains 37 Kilojoules (9 calories) per gram while protein and carbohydrates only contain around 17 Kilojoules (4 calories) per gram so it makes sense to try to reduce the amount of dietary fat in our diets if we are trying to lose weight.

Weight Loss Tip 11

One of the reasons many of us are putting on weight year after year is that we have lost all sense of correct portion sizes.

Weight Loss Tip 12

Walk during your lunch break.

Weight Loss Tip 13

Park your car further away from the shops and walk.

Weight Loss Tip 14

Don’t keep Goodies you can’t resist the cupboard.

Weight Loss Tip 15

When we restrict calories, our body senses it and slows down the metabolism (the rate at which it burns energy) to compensate. One way of overcoming this is to eat smaller meals more frequently, say every two or three hours for five to six times per day.

Weight Loss Tip 16

Pre-Plan all of your meals. There’s an old saying in business “Plan the work - work the plan”

Weight Loss Tip 17

Keeping a log of what you eat, when and why you eat it allows you to look at the big picture and learn more about your eating habits.

Weight Loss Tip 18

Weight fluctuation is quite normal and sometimes our body just needs to get used to the idea of being at a new weight, even if it is a healthier one.

Weight Loss Tip 19

If you are going to have a treat, work out how much exercise you need to do to burn it off and only have that treat if you are willing to do the exercise.

Weight Loss Tip 20

Where possible, eat whole fruits instead of drinking fruit juices. Many fruits have most of their goodness in the skin which isn’t always used in making fruit juice.

Weight Loss Tip 21

Gradually reduce your serving sizes over time until they reach the ideal size.

Weight Loss Tip 22

Put your fork or food down between bites.

Weight Loss Tip 23

Don’t eat while cooking, this increases your total serving size, often without being noticed.

Weight Loss Tip 24

Breakfast is so important that it is the logical place to begin when trying to improve your diet. Whole-grain, high-fibre cereals with low fat milk are an excellent choice.

Weight Loss Tip 25

The best cooking methods to keep calories to a minimum are usually steaming, boiling, grilling, microwaving and baking.

Weight Loss Tip 26

Neutralize food. There are no good or bad foods - all foods are ok when eating in moderation.

Weight Loss Tip 27

Change your reward system so that it is not based on food and reward behaviour modifications, not weight loss results.

Weight Loss Tip 28

Encourage your kids to eat healthy food by making sure it is tasty, well prepared, ad easily available at home.

Weight Loss Tip 29

Stock your home with healthy foods, like fruits, vegetable, whole grain cereals and breads, lean meats, poultry and seafood and low-fat dairy products.

Weight Loss Tip 30

Don’t force children to finish their food if they are full, they’ll eat more than they need to and will adopt the ‘clean plate’ eating philosophy for life.

Weight Loss Tip 31

Start teaching your kids good eating habits as early as possible.

Weight Loss Tip 32

Be a role model by being active yourself and engage your kids in activities like walking, hiking, tennis, swimming, basketball or bike riding.

Weight Loss Tip 33

Make fitness a family affair and get the whole family involved in walks, bike rides, hiking, tennis, basketball, etc.

Weight Loss Tip 34

Take advantage of family holidays by making sure they are “active breaks” and not just excuses for laying around and eating too much.

Weight Loss Tip 35

Keep your alcohol consumption in check.

Weight Loss Tip 36

Ask for sporty presents.

Weight Loss Tip 37

Try not to pick at foods before or after a meal. The things we’re all likely to pick at are those things that will add the greatest amount to our waistlines.

Weight Loss Tip 38

Make sure our exercise routine includes activities that promote all three aspects of physical fitness - aerobic training for our heart and lungs, strength training for our muscles and bones and stretching for flexibility of ligaments and tendons.

Weight Loss Tip 39

The good news is that after a while doing the right things becomes second nature and it doesn’t feel like you are doing anything special at all - you are just living your new life.

Weight Loss Tip 40

Say no to soft drink and say goodbye to 15 unwanted kilos per year.

Weight Loss Tip 41

Let your clothes be your guide.

Weight Loss Tip 42

Three elements that commonly lead to poor food choices are habit, Emotion and Opportunity. Habit leads to poor food choices because it leads to unconscious behaviour, like choosing food which tastes the best and buying more food than we need. Emotional eating is very common and results in us managing our moods with food. Eating chocolates, cakes or ice cream when were sad or depressed is only one example. Drinking alcohol and eating a five course meal to help us celebrate is another. Opportunity in the context of poor food choices relates to having poor food choices readily available. An example of this would be to keep potato chips, cans of cola and sweets in our pantry. If this type of food isn’t there when we crave it, we can’t eat it.

Weight Loss Tip 43

Manage stress and boredom with exercise, not food.

Weight Loss Tip 44

Understand how the weather affects your food choices. If you’re like most of us, you choose comfort food choices in winter and eat more salads during summer.