A – is for Alcohol. Just stop it if you are trying to lose weight. Otherwise, limit limit limit!
B – is for Buddies. Finding the perfect “fitness bud” will make exercise fun and you will be more likely to stick to a routine (ie Bootcamp).
C – is for Cortisol. Lower your stress (exercise is an excellent way to do that) and you will be less likely to snack on junk food.
D – is for Density. Reach for foods that are nutrient rich and high in fiber. These foods will stick around longer and you will be less hungry later.
E – is for Estimate. Developing an eye for serving sizes can make or break your diet. Portion control is the key!
F – is for Fructose. Ditch the artificially sweetened juices and sodas and get your fructose the natural way…from fresh fruits.
G – is for Grapefruit. Subjects of a study in the Journal of Medicinal Food who ate half a grapefruit before meals lost more weight than those who didn’t ( 3 1/2 pounds versus 1).
H – is for Hydrate. Drinking water can increase your caloric burn rate. Every bodily function requires water. Drink drink drink water all day long to keep your body healthy, hydrated, and running smoothly.
I – is for Intensity. Want to burn more calories? Turn up the intensity and get the most out of every workout.
J – is for Journal. Write down every thing you eat. You could cut down your caloric intake by 500 to 1000 calories a day by keeping track of what you eat.
K – is for Ketosis. This is the point at which your body runs low on carbs and starts burning fat stores for fuel. Studies show that dieters who restrict carbs typically lose more weight than those on a low fat diet.
L – is for Leptin. Fat cells secrete this hormone to tell your brain you’re full. To keep this hormone in balance, strive for a slow, steady weight loss-no more than 1 to 2 pounds a week.
M – is for Milk. Downing two cups of skim milk after a workout with weights built more muscle and burned twice as much fat as drinking carbohydrate beverages.
N – is for Numbers. Aim for 5 to 6 workouts that include cardio per week. Make sure that 3 of those include weight bearing exercises (ie Bootcamp again).
O – is for Omelette. Eggs are an ideal protein source. You will burn 25% of the egg’s calories simply by digesting them. A 2 egg omelette takes you a quarter of the way to your protein RDA for the day.
P – is for Paula. Yes, she really does think it is all about her (and don’t tell her it’s not!).
Q – is for Quinoa. Quinoa contains more hunger taming protein and fiber (and less carbs) than most other whole grains. Use instead of rice.
R – is for Rest. You should aim for 7 to 8 hours of sleep every night.
S – is for Stress. Researchers believe that stress causes the release of a molecule that helps increase the size and number of fat cells. Practice stress reduction by engaging in activities such as exercise (once again, Bootcamp).
T – is Tea. Green and black teas have been proven to increase your metabolism. Fresh brewed tea may have more benefits than store bought.
U – is for Undeniable. The benefits of exercise are undeniable. Enough said!
V – is for Veggies. Include 3 to 5 servings of dense veggies per day to your diet for optimum health.
W – is for Weights. According to experts, you burn calories faster after a strength training session than you would after a cardio session alone. One study at UAB found that lifting weights for 25 weeks caused women to lose an average of 4 pounds of body fat.
X – is for Xenical. This prescription fat blocker made news when the FDA green-lighted its over the counter version, Alli. But both drugs come with unfortunate side effects such as loose stools and gas. It’s healthier and more effective to slim down the old fashioned way.
Y – is for Yoga. Cross-training is key to lifelong fitness.
Z – is for Zzzzzzzzzzzz. Yes, we think rest is that important to mention it twice (plus, we couldn’t come up with anything else for Z).
Adapted from A WOMEN’S HEALTH SPECIAL (May 2011)
