Pittsburgh Personal Trainer Gives Ten Commandments for Fat Loss

Ten Commandments of Weight Loss


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 Eat a meal every 3 -4 hours (keeps blood sugar levels even and consistent)


By eating every 3-4 hours you avoid big peaks and valleys in blood sugar. This ebb and flow of blood sugar will keep insulin levels from spiking, thus keeping many of those calories being stored as body fat.


 Don’t drink unnecessary calories








Many calorie laden drinks, (i.e. Non-diet soda) also has another problem with them other than they are very calorie ridden, they are full of high fructose corn syrup. High fructose corn syrup spikes insulin levels so much that it is being labeled as the number one contributing factor for not only America’s obesity epidemic but also it battle of sudden influx of type 2 diabetes.


 Try to leave the table feeling about a 5 on the hunger scale


It takes the receptors in the brain a little longer to realize that the stomach is full. By the time you feel full while eating, you have already consumed too many calories.


 Never eat anything bigger than your head


Really this is just a fun way of saying keep everything from lopping off the sides of your plate.


 Meals should be a mix of nutrients (no single nutrient meals)








Nutrients do not live in a vacuum. They rely on one another and play off one another to be utilized in the most effective way by the body. In addition to this, it is virtually impossible to exist a lifetime only consuming one or better put, excluding one macronutrient.


 Measure progress in a non-scale related way (resistance training can actually make your weight go up on the scale)


The scale is probably one of the worst ways to accurately ascertain whether or not you are losing body fat. The best way to gauge other than body fat analysis is how do your clothes fit? Are they getting bigger? How does your body look? Do you have more of a kinesthetic awareness and how your body relates to space.


 Ask yourself can you eat this way for the rest of your life








Once again, you cannot exclude a macronutrient for the rest of your life. It is not practical, it is not healthy, it is not the way your body is programmed to work.


 Sit down when you eat


We live in a fast paced world. Many obligations, consume our time, family, church, civic, work, etc. One thing you must do is slow down when it is time to eat. By eating on the fly, it has been shown that you actually eat more calories and make worse food choices than you would had you sat down a had a planned meal.


 Don’t change everything at once


Changing everything at once is a recipe for disaster. Gradual progressive overload is the best way to insure that you will be able to continue on a fat loss plan.








 Don’t commit yourself to a diet, but rather make better eating chooses


You can have a diet of cookies and brownies. Actually the word diet is Greek for "way of life". The major problem with the traditional diet that most Americans go on is this; it has a beginning point and an ending point. How many times have you heard someone say; " I’m going on my diet, or a fell off or broke my diet"? A definite beginning and ending point, A much better way is to committing yourself to making better food choices 90-95% of the time. This way it permeates your life and is something you can follow for a lifetime, not just a few fleeting moments.





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