Bob Harper, the super-known celebrity personal trainer and one of the trainers on the American version of the reality show The Biggest Loser since 2004, after releasing several DVDs and a website (mytrainerbob.com), where it helps subscribers lose weight, it ended up releasing the hugely successful DVD, Bob Harper: Inside Out Methodwhere he shows some physical exercises and also gives some tips.
And that’s exactly what we’ll show you now, 10 tips from Bob Harper for losing weight.
See too: Exercises to flatten your belly in 6 weeks
Lose weight by following the tips from the Celebrity Personal Trainer
1.Drink lots of water
Water is a great ally in weight loss diets, as when you drink water you suffer less muscle fatigue, your exercises are more effective, you recover faster and have more energy. The tip is to invest in water, leave a bottle or glass next to your bed. This way, you will remember and make it easier to drink water as soon as you wake up, as well as always drinking a glass before each meal. Water will make you feel fuller and have better digestion.
See too: Water diet to lose weight and eliminate toxins
2. Drastically reduce daily calories
Bob Harper recommends that you drastically cut calories, reaching a daily consumption of 800 calories for women and 1200 calories for men, contrary to the recommendation of many experts that you should not eat less than 1200 calories per day. However, the personal trainer believes that special circumstances call for aggressive measures, and that, of course, this is not a question of dietary re-education, or a dietary plan to be followed for a long time. Furthermore, according to him, drastically reducing calories to lose weight does not mean going hungry, as it is possible to find many vegetables that offer a lot of volume, making you feel satisfied, while offering few calories.
See too: The difference between burning calories and burning fat
3. Ready-made options
It takes a lot more than willpower to get home hungry at night and still prepare something healthy to eat, it really is the last thing on your mind. It’s much easier to grab a bag of chips from the cupboard or order a pizza over the phone. Therefore, the tip is to always have a healthy option ready to eat at times like this. Try to leave cut vegetables, washed and chopped leaves, so you have everything you need within reach, all you have to do is take what you want from the fridge and eat it, without any weight on your conscience.
See too: 11 foods to help you lose weight
4. Split your carbs
Another important personal trainer tip is to divide your carbohydrates throughout the day, so you eat more carbohydrates during the first part of the day, and absolutely no carbohydrates after dinner. There is no need to drastically restrict carbohydrates, just separate them so that you eat more carbohydrates at breakfast and reduce your intake of this nutrient throughout the day. After lunch, Bob Harper states that all the carbohydrates you eat should be from vegetables, no grains.
See too: Carbohydrates: Know how much to eat to lose weight
5. Don’t skip breakfast
It’s not for nothing that it is said that breakfast is the most important meal of the day, believe me, by eating in the morning, within an hour of waking up, you make your metabolism speed up and continue like this for the rest of the day. In contrast, when you skip breakfast, your metabolism slows down throughout the day, causing you to burn fewer calories and feel more tired. Therefore, never skip this meal thinking it is helping you lose weight!
See too: 20 Tips to stimulate your metabolism to burn fat
6. Don’t be fooled by labels
Try to find out what you are ingesting, start by analyzing the labels, you need to pay attention to several items, from calories, fats, trans fats, carbohydrates, proteins, fiber, sugar, sodium and the list of ingredients. And never forget to pay attention to portion size. Don’t get carried away just by the number of calories, sometimes the portion size you eat is double or triple the portion that offers those calories. Personal trainer Bob Harper warns us to pay attention to this factor, and choose foods that offer fewer calories in a larger portion of that food.
See too: Food Calorie Table
7. Invest in fish oil supplements
For those who don’t know, this supplement is a healthy fat that, in addition to being good for your heart and helping to control cholesterol, reduces pain after exercise and improves your immune system. While the supplement isn’t really necessary for light exercise, it can be a big help when you do resistance training. As for quantity, the personal trainer recommends 3000 mg per day, but you should consult your doctor to find out the best dosage for you.
See too: Food supplements for women
8. Diet trumps exercise
No matter how effective an exercise is and actually helps you burn most of what you eat, depending on what you eat, you would need to spend hours exercising for it to have the desired effect. According to the personal trainer, to lose weight, you need to have a healthy and controlled diet, that is, eating carbohydrates at the beginning of the day and avoiding them at night, and eating lots of vegetables because, in addition to reducing your calories, it will make you keep your body healthy and free from trans fats.
See too: Which helps you lose more weight, Diet or Exercise?
9. Sabotage your diet once a week
That’s right, personal trainer Bob Harper encourages you to eat something you like once a week, preferably on Sunday. “I don’t want people to stop eating pizza!” he says. However, this sabotage has some parameters to be followed. For example, just one meal, not a whole day of eating restricted foods from your diet. Bob also advises that this meal should not be at a fast food restaurant, and never alone.
See too: Are you on a diet? So… restaurants by the kilo!
10. Eat an apple every day
It is no wonder that the personal trainer recommends eating the fruit every day, as apples prevent aging, protect the body from diseases and also clean the mouth. And that’s not all, because they are so rich in fiber they give a feeling of satiety, and American scientists from the University of Pennsylvania discovered that apples eliminate fat, the study proved that eating an apple 15 minutes before each meal makes that you consume up to 200 fewer calories. It is also rich in pectin, a substance that helps control cholesterol, as if it scrapes fat out of the body.
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