• Join Now
  • Locations
Exercise

Trainer Tip: 10 Tips for Losing Those Last 10 Pounds – #3 of 10

By Barbara Baez @BarbaraMBaez · On October 2, 2011

(For the previous two tips, go here.)

Tip #3: Consume fuel for fat loss.

You can’t lose weight or body fat without fueling your body sufficiently. Your body enters a type of “starvation” mode when you cut too low on energy (food) intake or go too long without eating. Essentially what happens is your body prepares for unknown circumstances, like impending famine, and releases a cascade of hormones and enzymatic reactions designed to store body fat. Why? Fat is the best long-term energy source for your body’s survival mechanisms. In other words, your body catabolizes its nutrient-rich muscle as an immediate fuel source to produce the much-needed blood sugar (glucose) for fuel. This process is called gluconeogenesis, and it is not a good thing! A shortage of any of the three macronutrients, carbs, proteins, or healthy fats wreaks havoc on your body’s natural mechanisms designed to protect it. When you eat away at your own muscle tissue, you burn less fat at rest and increase your fat-to-muscle ratio. Each time you crash diet, you lose a little more muscle. Don’t do it.

You should fuel your body every 2-3 hours with a healthful combination of foods. Your body needs fibrous whole grain carbohydrate sources, such as oatmeal, whole wheat bread, whole grain pasta, and brown rice. High fiber fruits and vegetables are important, too. Apples, berries, spinach, and broccoli are a few examples. Lean protein is essential, along with healthy fats for fat loss. Fat-free and low-fat dairy, whey protein, eggs (up to 1 per day), egg whites, lean poultry, beef, fish, and beans are all examples. Don’t forget about healthy fats such as nut butter, nuts, avocados, olive oil, and ground flaxseeds. These decrease your cravings and help spur production of hormones designed to sculpt lean muscle.

Remember, to lose those last 10 lb., you still need to eat!

(Tomorrow: Tip #4 for Losing Those Last 10 Pounds)

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.


(Visited 64 time, 1 visit today)
lose last 10 lb.Lucille Robertssandra ferreriotrainer tipweight losswomen
Share Tweet

Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

You Might Also Like

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Exercise

    Your Activewear for the Warmer & Brighter Months

  • Exercise

    Schwinn Shares; How to Switch Up Your Workouts

  • Featured

    Simple ways to improve your health in 2018

  • Exercise

    Your Gym Routine is Ruining Your Fitness Progress.

  • Featured

    Holiday Gift Guide 2017

  • Featured

    Here’s how you can feel better about yourself + do good for others.

  • Featured

    Strength in Numbers – POWER OF PINK recap.

Our latest posts

  • Simple ways to improve your health in 2018

    January 3, 2018
  • Your Gym Routine is Ruining Your Fitness Progress.

    December 8, 2017
  • Holiday Gift Guide 2017

    December 7, 2017
  • Here’s how you can feel better about yourself + do good for others.

    November 10, 2017
  • Strength in Numbers – POWER OF PINK recap.

    October 31, 2017

Lifestyle

Beauty

FabFitFun Summer Box is the Definition of Sunshine in a Box + Giveaway!

A brightly colored pink box with smile induced emojis all around it. This is only the beginning of what to expect when you get your hands on the ...

On July 25, 2016 / By Alyssa Holder

Your Go-To Tips For an Amazing Prom Night

3 Home Remedies For Winter Skincare

More Posts

Beauty 911: Don’t Have Time To Remove Makeup Before Your Lunchtime Workout?

On June 2, 2015

Why You Should Be Taking an Epsom Salt Bath

On April 6, 2015

Beauty 911: Apply Too Much Bronzer?

On March 17, 2015

Beauty 911: Try This Alternative To Dry Shampoo!

On March 10, 2015

What To Wear Under Your Workout Gear

On February 19, 2015

Fitness

Exercise

Your Activewear for the Warmer & Brighter Months

Summer is basically here and it is about time to switch out your activewear to match the season. Unless you have no issues with exercising in the sweltering ...

On June 21, 2017 / By Alyssa Holder

Schwinn Shares; How to Switch Up Your Workouts

Schwinn® Shares How to Keep Your Fitness Routine Fresh for Every Season

More Posts

Meet Anaflore; Strong Mother, Gastric Sleeve Surgery Patient & Our Next Winner of Our One Year Personal Training Giveaway!

On April 13, 2017

Benefits of Using the Treadmill and Elliptical Machines

On April 5, 2017

3 Kickboxing Moves to Burn Belly Fat

On March 10, 2017

Buddy Up With These Body Weight Only Workouts – No Equipment Necessary!

On March 7, 2017

Everything You Need to Know About Insanity

On February 1, 2017
  • About Lucille Roberts
  • contact us

© 2018 Town Sports International. All rights reserved.