Top Ten Fat Loss Solutions for Busy Moms
created by a Busy Mom

Making a few simple changes to the way you eat and move
can have a dramatic impact on your body's ability to
burn more fat in less time.

Discover not only "WHAT to do" but
"HOW to do it"

Dear Busy Mom,

If the idea of finding extra the time to devote to your fitness program in order to lose those stubborn pounds of fat seems impossible, if you find yourself continually rescheduling your workouts or if you simply feel there is no time to eat supportively, then you're going to absolutely love what our fat loss experts are about to reveal.

Regardless of the time constraints you face on a daily basis, it is possible to create dramatic improvements with your body and your energy levels by making a few small changes to the way you eat and move. As busy moms ourselves, we've taken our own real-life, fat loss strategies and combined them with the day to day experiences of our successfully fit, busy moms. You are about to discover what these busy moms are secretly doing outside of the gym to maximize their fat loss efforts in the quickest way possible!

And no, it doesn't have anything to do with starvations diets or the latest exercise DVD. And yet, it takes is a few simple changes to the way you eat and move each day to rev your metabolism into high gear and accelerate your body's ability to burn fat.

Because many fat loss strategies are just not compatible with our lifestyles and hectic schedules, it can become quite frustrating as you strive to reach of fat loss goals. You may be following the most personalized fat loss program designed by a personal trainer, but if you cannot implement it on a consistent basis, then it will inevitably delay your results.

Compound this with virtually hundreds of fad diets, weight-loss programs and outright scams that are promising us quick and easy weight loss. At times, it can be quite tempting to try these out with the false hope of achieving some sort of quick-fix result. But the foundation of every successful fat loss program still remains a supportive nutrition plan combined with effective exercise. It takes a commitment to make permanent changes in your lifestyle and your daily habits to lose the fat and keep it off.

What are these elusive habits and these "small changes" that all those super fit, high energy moms appear to have mastered?

We lead a busy and sometimes hectic lifestyle and we always will. Needless to say that, in life, there will always be too much to do. You laugh every time someone stops by your office and says, "Have you got a free minute?" You think to yourself, "Are you kidding me? I probably won't have a free minute for the next year!" The most common excuse we all tend to use for not exercising is lack of time. BUSY = No TIME for ME.

The key lies in our ability to master the time we do have and put our energy and focus into the strategies that will give us the biggest payoffs. There will always be too much to do, but never enough time to do it. It goes without saying that you're busy. But, are you being productive? If not you may be caught up in the woods woman's predicament:

There was a woods woman who had a new axe. The first day she was able to chop down twenty trees. With each passing day, she worked longer and harder, while chopping down fewer and fewer trees. A girlfriend wandered by and suggested, "Why don't you sharpen your ax?"

The woods woman replied, "I'm too busy. I've got to chop down more trees!"

Working longer and harder will not help you find more time. It could actually make the problem worse. As you get stressed and frustrated, your fat loss goals will get put on the backburner. No need to fret! There are specific habits which have been proven to help busy moms get lean and stay lean more than any other actions or strategies.

Before we reveal these simple tips, keep in mind: Fitness is a lifelong commitment.

So, once you consistently workout and eat supportively, you will reach your fat loss goals. In order to maintain, you've got to make the commitment to keep doing it for the rest of your life. You can't just implement the following strategies, become lean and fit and then stop. You'll without a doubt end up back at square one.

Want to know our secret? A simple mindset we adopted from the beginning ~ llle know results don't come quickly and easily! You must accept that anything worth having takes effort and dedication. By making fitness a lifelong ambition, you'll reap the rewards of a lean, fit body and enjoy a long and healthy life, filled with energy, strength and an overall sense of well being.

So how do super fit, busy moms find the time to make it work for them? The TRICK lies in understanding how to make your body burn more calories. The simple fact is your weight is controlled by the number of calories you eat and the number of calories you use each day. To burn excess fat your calories IN need to be less than your calories OUT. No, this does not mean you have to stop eating. In fact, one of most important habits is actually eating MORE! Yes, you read that correctly. If you begin eating more supportive foods more often, your body will begin to burn more fat and calories. Combine this with moving more and you have the recipe for a super charged metabolism.

Keep in mind that no single habit or strategy alone will move you closer to a lean, fit body. Therefore begin by applying a combination of these proven strategies and this will set you up for permanent fat loss success.

Fat Loss Solution #1: Plan ahead. THE Foundation for Fat Loss Success Having a plan in place not only keeps you focused on your goals, but it also helps keep you from getting overwhelmed and prevents you from making unsupportive choices. In order for you to stick with a supportive nutritional plan you must have great choices, readily available.

Remember, no one plans to fail they simply fail to plan.

How to do it:
Pick a "Planning Day" once a week to plan and prepare for the upcoming week. Take the time to plan when, where and what you will eat. Begin by creating an outline, based on your lifestyle, showing when you will eat each day (approximate times) and how you will fit a supportive meal into every 3-31/2 hours. If there are gaps or times when you think there is no way you can get to food, that's okay. You have the option of a incorporating a meal replacement shake. Once you have a plan, the fun begins as you create different meal options. Build balanced meals around lean proteins, fruits, vegetables and whole grains. Keep it simple by choosing one food from each group every time you eat. It should only take a few minutes to lay out 5-7 ideas for breakfast, lunch, dinner, and 2-3 additional snack combinations for each day.

Time to go grocery shopping! Once the groceries are home, you can prepare and pack all your meals and snacks or choose an additional day for meal preparation. You can also reduce the amount of time you spend preparing meals by cooking in bulk

Use the following grocery list to get started. A grocery list is a MUST. It will help you spend your time, money and energy wisely.

grocery list

Grocery Shopping tips:

• Never shop for groceries on an empty stomach. Hunger increases temptation. If you are hungry when you shop for food, you will be led astray.
• Shop the outside aisles. Grocery stores are designed with the four basic whole food groups on and around the perimeter. If you stick to the outside aisles the most natural, unprocessed food. Avoid going up and down the aisles where processed "convenience" foods dwell to tempt you away from healthy foods.
• Go for Variety/ Eating a variety of foods is the secret of happy and tolerable fat loss. Before you sit down to make out your grocery list, plan to buy at least one new food per shopping trip.

Our Strategy:
Pick your top 15-20 favorite supportive foods and rotate them in your nutritional plan every week. Try to avoid eating the same meal day in and day out (example: Chicken, broccoli and brown rice). Boredom will only lead you to binge or give up on sticking to a balanced plan all together. Experiment with a variety of combinations.

Meal Combination Ideas: Whole wheat tortilla, hummus, spinach and salsa. Whole wheat pita, tuna, sprouts and tomatoes. Salmon, asparagus and wild rice. Black Beans, brown rice, salsa and low-fat shredded cheddar.

As you map out your meals for the week, be sure to schedule at least 2-4 "cheat meals". We save our favorite spurges for weekend excursions to our favorite restaurant or a night out at a movie theatre (snow caps and popcorn!). The advantage of planning cheat meals helps to calm cravings because it gives you something to look forward to. Knowing that you can still enjoy your favorite, not-so-supportive foods, will make it easier to stick with your nutrition plan the rest of the week. One of the keys points to permanent fat loss is to learn how to manage your favorite foods rather than deny yourself of them. No food in and of itself is "bad" unless consumed excessively.

Fat Loss Solution #2: Beat Fat with BREAKFAST

Breakfast is easily the most overlooked solution than all other fat burning tips combined. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

Going back to your metabolism, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump

start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories - no matter how healthy - will be stored as fat. The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.

How to do it:
Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? Our secret - get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you'll be and the more active you are, the more calories you burn.

If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout. Try one of the following options:

1. Eat a light snack - yogurt or a piece of fruit. Eat your regular breakfast 30-45

minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45

minutes after your workout.

3. Drink a meal replacement shake - quick and easy to make and for your body too

digest.

Watch out for "Protein/Breakfast Bars". Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

OurFavorites:
Cereal is a MUST. It's convenient, easy to prepare, easy to eat and full of nutrients - No…"Whole Grain Lucky Charm" does not fall into this category. We choose our cereals based on the information on the food label.

Our top choices have:

• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar is not listed as one of the first 3 ingredients.

For all other meals, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of our favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

Fat Loss Solution #3: Eat to Lose

Not only is what you eat important but when you eat as well. Going long hours without eating causes your metabolism to slow in order to avoid starvation. If your metabolism is like a burning fire, you must continually fuel that fire to keep the calories burning at a higher

rate. Remember, your body uses calories when you eat and digest food. By consuming smaller amounts of supportive food more frequently, your metabolism begins burning more calories.

Eat often and you'll be less likely to gain weight, even though it may seem like you're eating more than you did before. Eating smaller meals throughout the day allows you to be less hungry during each meal so you desire less food and stave off cravings. This also helps you to avoid binge eating later in the day.

How to do it: Aim to eat every 3 to 4 hours starting with breakfast. (This is why planning ahead is a MUST.) That would include 3 meals and 2-3 snacks. In general a meal is anywhere between 300 and 400 calories for women, and a snack is approximately 200 calories. Choose natural, whole foods that are nutrient rich. Think fresh fruits and veggies, quality lean proteins and "good" fats. Choose foods rich in fiber to make up 50% of your calories.

Our Strategy:
Every meal and snack includes a protein, a whole grain, high fiber carbohydrate and fruits or veggies.

• High Fiber Carbohydrates (i.e. whole grain bread, brown rice, whole wheat pasta, cereals and crackers)
• Lean Protein (i.e.: chicken breast, salmon, low fat dairy products, egg whites and beans)
• Nuts and Seeds (almonds, cashews, walnuts, sunflower seeds, pine nuts)
• Vegetables & Fruits - FRESH when possible, otherwise frozen. Make it a goal to eat the colors of the rainbow so you take in a variety of nutrients.

Fat Loss Solution #4: Eating on the Run

Unfortunately it's mostly the bad stuff that falls into the "fast" and "easy" categories - chips, pop tarts, candy bars, muffins etc. Being unprepared and eating on the run leaves you wide open to weight gain for you are restricted to what ever is available. The problem with not cooking and preparing your own meals, of course, is that it's much harder to control what you're eating. Constantly being on the go can make it more difficult to sit down and eat a balanced meal. FACT: Women who eat out 4-5 times a week consume nearly 300-500 more calories per day than women who eat out less often. By preparing your own "fast food" meals, you are essentially saving 2500 calories a week! Awareness is the first step.

How to do it:
Just like solution #1, preparation is the key here. By putting aside a day to plan and prepare or at the very least just 5 minutes each night to make and pack your own "fast food" items, you will eat far less high-sugar, high-fat convenience foods and the added bonus….all the money you will save. Get in the habit of stowing supportive snacks in your car, desk, purse and workout bag. Have your meals/snacks ready and set aside so that you can grab them in the morning and go. You'll be able to stay on track regardless of what your day has in store for you.

When Fast Food is your only option, cut down on calorie intake is by ordering salads or grilled, not fried, sandwiches. If you splurge on fast food for lunch, make extra sure that your dinner is healthy and nutritious.

You can make better choices while still getting to eat out if you practice these simple ideas:

• Look for the nutritional information of your favorite meals. Be mindful of what you are eating. Go online and have a couple supportive options for each of the places you tend to frequent.
• Go easy on the condiments and extras, i.e. cheese, sauces, super-sizing. You'll save a TON of calories.
• Watch your portion sizes. Try to order half-size meals or split a meal.
• Drink water over high calorie beverages. Save calories and feel full sooner.
• Beware of hidden calories in salad dressing. A typical serving is 2 tablespoons - not 1/2 cup (200 to 300 calories in those salad dressing packets). Bring your own low cal dressing (Wishbone Spay Dressings are great!).

OurFavorites:
Think "portable". Make your meals and snacks work for you. Options like meal replacement shakes, canned tuna/chicken, beef jerky, almonds, whole wheat crackers, fresh/dried fruit and small boxes of ready-to-eat breakfast cereal(see cereal guidelines under Beat Fat with Breakfast) are all good choices that are high in fiber, vitamins and minerals.

Some better Choices: (High in protein and fiber)

• Wendy's Mandarin Chicken Salad: Just use half the dressing and a sprinkle of the almonds. (Salad alone contains 150 calories, dressing 280 calories and almonds 130 calories)
• Wendy's Grilled Chicken Sandwich: 300 calories (hold the condiments) add a fruit cup.
• Wendy's Large Chili: 310 calories
• McDonald's Fruit ‘n Yogurt Parfait: 380 Calories, 5 g fat with/granola, 4 g fat without.
• Taco Bell Bean Burrito: 370 Calories, 12 g fat (omit the cheese and it's even less fat).

Fat Loss Solution #5: Move More!

One of our biggest problems is that we tend to over estimate how much we move. The average person burns approximately 1 calorie per minute, sitting at rest. The same person, while standing, will burn 1.5 calories per minute. While a ¹/2 calorie difference does not seem like much, over the course of your busy day 50% more calories to stand vs. sit is a pretty big deal, especially if you spend a good part of your day sitting vs. standing! Add walking to this mix and you're burning twice as much! It's a lot easier to find opportunities for burning

more calories if you remember that you're looking for them! Keep thinking and keep moving.

How to do it:
The simplest solution is to get a pedometer to keep track and make sure you're getting at least 10,000 steps a day. This will allow you to take control and make your daily movement count. Even during your busiest days, you can still accumulate calories burned through movement by squeezing in short bouts of action throughout the day.

When you take notice and evaluate your day you will find it's easier to take every opportunity to move more often.

Here's some ideas for movement to burn extra calories and fat throughout the day:

• Tap your feet and swing your legs
• Stand and stretch
• Change position
• Fidget
• Take the stairs
• Pace up and down
• Instead of calling - go in person
• Stand when talking on the phone
• Use the bathroom on the second floor
• Park farther away and walk briskly to your destination
• Unload groceries from car by making one trip per bag

Our Favorites:
Taking a brisk walk after lunch - even if it's only 5 minutes. This prevents that after lunch energy burn out many of us experience. Playing with our children is the best movement of all. Turn a typical walk into a race. Get on the floor and crawl or wrestle. Or simply follow your child's lead. Children are the best role models for what true, carefree, calorie burning movement is all about!

Fat Loss Solution #6: Exercise: Your Fat Fighting Ally:

How do you view exercise? If you don't enjoy what you do or even dread going to the gym you are destroying your ability to get and stay motivated. It's important to understand that if you just suck it up for a little while and exercise consistently, you will start to feel and look great. Your body will feel strong and energetic, your mind will be clear, and you will be much more productive in everything you do. Once you begin to see and feel these results, you won't want to stop working out! Most people's reason for falling off the exercise wagon is because they don't see results to keep them motivated. Remember the first step is the hardest. Keep a consistent routine and you will get to the point where you need exercise to feel good.

How to do it:
Make sure Resistance Training and Cardio are a part of your Exercise Program. Lifting weights enhances your fat loss efforts by increasing your lean muscle mass. The more lean muscle you have, the higher your resting metabolic rate will be. In other words, you will be burning more calories and fat all day long, even when you're not working out. Ninety minutes of strength training per week with the proper amount of weight will build muscle that burns as many calories during normal activities as hours and hours of just aerobic exercises. Cardiovascular exercise is the second component to burning body fat. Aerobic activities such as bicycling, walking, jogging, stair-climbing and jumping rope are all terrific calorie burners. Shoot for about 20 minutes, three to five times per week for the best results.

Our Strategy:
The majority of our fat loss workouts are comprised of full-body, free weight or cable based resistance training exercises. Our workouts are progressive. Progressive resistance training simply means challenging our muscles to work harder each time. We never use the same weight each workout or the same workout month to month. We incorporate a variety of movements so our workouts remain challenging and productive.

The cardio component is performed after our resistance- training workout for no more than 20 minutes. Make your workouts count by performing intervals - alternate bursts of intense activity with intervals of lighter activity. So often we find that women go to the gym for "social" hour. Jumping on a treadmill next to your girlfriend and gabbing away may be fun, but the only thing you're working is your jaw. If you can carry a conversation, you're not working hard enough. Instead of going for a set time, go off of the Rate of Perceived Exertion (RPE) scale. RPE is basing your effort on a scale of 1-10. A RPE of 1 would be equal to a casual jaunt through the mall. A RPE of Five would be equivalent to a consecutive walk up the stairs carrying a load of laundry and a RPE of Ten would be the hardest: think of having to run while wearing stilettos to your car that is parked in the last row at the grocery store, in the rain, carrying two children and lugging bags of groceries.

Our rule of thumb when it comes to cardio: If you can go longer than 20 minutes, you didn't work hard enough during the first 10-15!

Want to maximize your resistance training program? Focus on a handful of exercises that'll give you the biggest bang for your buck. Perform compound, multi-muscle movements that recruit the most muscles for any given body part. For example, choose squats over the inner and outer thigh machines. Isolation exercises will do little for muscle development and even less for your metabolism.

When it comes to repetitions, less is better than more. The difference between really seeing success with resistance training is that you are using the proper weight. Most women tend to choose a weight that is too light and stop at 12 repetitions. This produces little to no results for the muscle has to be stressed appropriately for it to respond. You must use a weight that brings you to fatigue right around 12 and 15 repetitions. If you are doing an exercise and you can do 20 or 25 reps, that tells you that the weight is too light. Conversely, if you have a weight where you can do only 5 or 6 repetitions, that tells you that it is a little too heavy. So you adjust the weight.

Another way to maximize the effects of your workouts is to switch things up. If you have been using free weights try your routine on cable-based machines and vice versa. Even if it's the same exercise and weight your body perceives it as new challenge and has to work harder to adjust. Try incorporating body weight exercises, medicine balls, Stability balls and resistance bands. Any piece of equipment that adds resistance will facilitate muscle gain and fat loss.

Combining effective and efficient resistance training with the right amount of cardio will have you seeing results in no time and will help perpetuate your enthusiasm to continue to hit the gym!

Fat Loss Solution #7: Water, water… and more water.

If there were ever a magic potion for fat loss - it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.

Water is, in essence, the key to fat metabolism. Here's why: one of you liver's primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over - as a result of working overtime, the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don't get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full - you are less likely to overeat!

A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.

How to do it:
You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.

To prevent dehydration, make sure you're drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished.

If you are hungry about an hour after eating, try drinking a glass or two of water- you may be misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you over until your next meal.

Our Favorites:
Make drinking water more fun by adding a slice of lemon or lime. Drink water out of a frosted mug or colorful glass. Grab-n-go flavor packets add variety to water between meals. Keep a bottle of water in the car at all times. At work, pack an allotted number of bottled water and set a goal to finish the pack by the end of the day. For those who tend to prefer carbonated beverages to plain water try sparkling water. Not only is it crisp and refreshing, it satisfies the need for carbonation. Just make sure you choose a sparkling water that does not contain sugar or fruit juice to avoid additional calories.

Fat Loss Solution #8: Write it Down

Just remember that the pen is mightier than the sword. Seeing exactly what you put into your body creates a strong sense of accountability. We all tend to operate on an out of sight out of mind mentality. Keeping a food journal can help you learn about your eating habits and pinpoint where you need improvement. Too often we fail to realize how much we are really eating until we have to write it down. Once you realize your eating habits and identify the patterns that are holding you back, you can quickly take control of them and accelerate fat loss. Remember to be mindful and to be honest with yourself because denial will only sabotage all your efforts. If you have a couple extra bites throughout the day it still adds up.

How to do it:

1. Record your food/drink intake for at least 3 days.

2. Be sure to record EVERYTHING you eat and drink on those days.

3. Be specific about what and how much you eat and drink. For example, don't just record breakfast as a "bowl of cereal." Write: 1 1/2 cups of Raisin Bran with 6 oz. of 1% low fat milk.

4. Don't forget about condiments and "extras."

5. Make note of how you're feeling at the time. Pin pointing emotional or stressful times can help plan strategies to overcome the unwanted or excessive eating.

Our Strategy:
As a busy mom, most of us carry some sort of calendar or planner. If every other appointment is important enough to be scheduled, then the same priority should be extended to your nutrition and even your workout plan. At the very least, keep a small notebook in your purse, on your desk or near the fridge. Best advice: Write it as you eat. Don't wait until the end of the day to record your intake, we are way too busy and it's too easy to "forget" everything we've consumed. Review your notes at the end of the day. Use a highlighter to note areas that need improvement. Make a list of better choices off to the side. Check off each idea that's implemented. Identifying potential obstacles and pitfalls before they happen can help you gain control. Just remember consistency is key with a fitness journal.

Tracking your daily food intake and exercise habits is a great way to be pro-active and prove to yourself that you are serious about your achieving your goals! It's okay if you have an occasional setback. Instead of giving up entirely, simply use the information in your journal to make a better choice and start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Be patient, make small changes and stick to new supportive habits. The results will be worth it.

Supportive Nutrition:

Protein

Starchy Carb

Fibrous Carb

Calories

FITNESS JOURNAL Date:

Resistance Training:

Lbs/Reps

Lbs/Reps

Lbs/Reps

My goal today:

Things I did today to be healthier:

My biggest accomplishment today was:

My biggest setback today was:

On a scale of 1 to 10, I would rate today as a: 1 2 3 4 5 6 7 8 9 10

Fat Loss Solution #9: One a Day at a Time

Rome wasn't built in a day and your fat loss plan will not be either. Don't expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection." By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it:
Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your fat loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one- month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half­hearted results.

Our Strategy:
Life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up - we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.

Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!

Fat Loss Solution #10: Reward Success

What's the point in working hard if you don't celebrate your achievement along the way? If we know that every action has a reaction, then it's easy to understand why every success deserves a reward. Guarantee your success by being aware that improvement is measured by your daily progress - not a number on the scale. Always remember that a completed puzzle begins with individual pieces. Focus on the small, positive steps in everything you do. This will provide you with motivational fuel to stick to the changes you've been making.

How to do it: Set up a reward system for changed behaviors. Reaching your fat loss goals will be more pleasant when you set mini-goals, then reward yourself when you meet them. Make your incentive relevant to the set goal and tell your self that you've earned it. There's nothing worse than going for the gold and settling for the silver. Let others know what

you're rewards will be so that they can hold you to it as well. Also, don't forget to make a list of how and what you plan to reward yourself with and keep it in sight to review everyday

or when you feel unmotivated. When you reward yourself for your efforts - not the outcome - on a regular basis, you will continue to motivate yourself to stick with your program.

Our Favorites:
Since we're so busy … what better reward than extra time for yourself! Make a date to enjoy your favorite book, a manicure or pedicure, a trip with a special friend or a movie or play that stimulates your mind. Avoid rewards related to food and drink for they may sabotage your efforts in the long run. As we've said before we don't want to link eating with emotions. New gym gear and clothing to show off the smaller you not only looks great, but also is proof positive that you're making progress. For those long-term goals, think

about an adventurous trip to use your new and improved athletic skills or a luxurious beach getaway to show off the new you! Use the win-win situation to your advantage

In conclusion, not one of these solutions alone is more important than another. Individually they seem insignificant but put together they are profound and life changing. These solutions are a compilation of the habits we tend to overlook in our busy, daily lives, thinking they will not make that much of a difference. In reality, the shape of our body and the state of our

health (emotionally and physically) is determined by an accumulation of these "little things". Supportive or unsupportive they do add up! Feel great, look amazing, live- longer starting TODAY!

Want to learn more about fat loss solutions designed specifically for women? Visit http://www.Busy-Mom-Fitness.com

Rita Farias is the President of Phoenix Fitness and Steel City CrossFit. Rita is one of the Hamilton area's leading experts on developing successful Weight Management programs. Rita's 25 year's experience combined with her own personal busy mom experience makes her ideally suited to help busy mom's integrate fitness into their life and the life of their families.