1. Eat Smart, Not Less
In order to lose fat off our bodies, we need to create a hormonal environment that encourages fat burning and makes us eat less food automatically. Many of us eat less in the summer for varies reasons such as the heat, activities outdoors, etc. In order to lose bodyfat and maintain a healthy body we need to eat foods in moderation when attending barbeques and gatherings. Remember, "Abs are made in the kitchen". What you eat will determine if you have a flat stomach or the muffin top!
Eat these healthy foods: eggs, nuts, seeds, healthy fats, vegetables and fruit.
Avoid these unhealthy foods: sugar, vegetable oils, trans fats, artificial sweeteners, red meats, and processed products.
2. Pick Things Up & Put Them Down
Abs are made in the kitchen, but the gym is where you shape, sculpt your body and make it stronger. Strength training with modest to heavy weights not only burns calories but it will keep your metabolism elevated longer after the workout than if doing cardio alone. Muscle is living tissue which requires nutrients to survive. By strength training, you increase your resting metabolism and efficiency of your body's digestive system. I understand summer is a busy time with vacations and kids home from school but fitness and better health are a result of consistency. Stay focused and disciplined!
3. Drink Plenty Of Water
Water is one of the most natural fluids for hydration for the body. Your body is predominately made up of good ol' H2O and can best digest and assimilate it into your cells
4. Pack A Cooler
You’re much less likely to stop at the drive through if you bring a snack with you to work. Nuts, snap peas, or an apple are great examples that you can pack in your car for the day and provide nutrition and keep you going until your next meal. I recommend planning the week out in advance on a Sunday night. Write down the week's meals and snacks on a dry erase board in the kitchen, this will allow you to see what you will need the day before and prepare the food ahead of time.
5. Don’t Fool Yourself
Most people underestimate their calorie intake, and then don’t understand why they can’t lose weight. Be honest, write things down. I recommend the apps My Fitness Pal or Lose It. I was shocked at the almost 5,000 calories I ate in any given day! By tracking what you eat and preparing ahead of time, you will be better able to maintain a consistent caloric intake and thus lose bodyfat.
6. Take Plenty Of Photos
I take regular photos of myself. Mirrors can be deceiving. There are many factors such as lighting, the mirror, our mood which can all affect the way we see ourselves. However, photos don't lie. Just do me a favour... DON'T BE THAT ARROGANT GUY IN THE GYM TAKING SELFIES WHILE POSING! IT LACKS PROPER GYM ETIQUETTE, PEOPLE WILL MOCK YOU AND JUST LOOKS OBNOXIOUS! Take photos with family and friends. Not only will you be able to capture memories but will be able to track progress.