Fat Loss Files: Top 5 Tips

1. Exercise Helps - In the Annals of Internal Medicine, it finds that exercise if effective against
   weight gain. The study reported that women at high risk for being overweight ( by studying identical twins ) who exercised for approximately two hours per week, had and average of 27% less
   abdominal fat than there less active twin.. There is still plenty of evidence that genetic make up affects the vulnerability for gaining weight .



2. Veggies and Fruits are Fillers - scientist say that food that have fewer calories per gram fill you up which in turn makes you feel fuller than higher fat foods with the same number of calories. Remember to eat vegetables, fruit, fiber or take in water to make you feel satisfied and full.


3. Building Muscle Helps to Burn Calories - Research now shows that those people who put on more muscle have a higher resting metabolism that those with less muscle. So weight training is important to help you burn calories.



4. Cortisol Suppression Helps in Weight Loss - high levels of cortisol will breakdown muscle and help store fat. Cortisol levels are raised after intense exercise and precautions should be taken to reduce levels. Eat a meal shortly after exercise and take cortisol blockers to help in reducing levels in the body.


5. Behavior Changes - to keep off fat is a life long strategy which requires discipline, exercise and a maintenance diet. Try not to gain and lose large amounts of weight, try to maintain your weight at a comfortable level and try not to vary more than 5-10lbs during the year.