Fiona Harris Fitness

Tricks and Tips to a Leaner you!!!

Posted Jun 10th, 2013 in Fitness

Shed Those Last 10 Pounds!

Tips from an IFBB Fitness Professional


As an IFBB Fitness Pro, I‘m frequently asked “how can I lose those 10 last stubborn pounds???”  Consistency with a healthy diet and exercise program is really the only way to go.  However, there are definitely some tricks of the trade that will help you in achieving your goals. 

Here are my Top 10 Tips to a Leaner you!!

1.       Never skip breakfast!  Eating a substantial breakfast within 30 minutes of waking up jumpstarts your metabolism for the day!  Make it a well-balanced meal with protein, slow digesting carbohydrates and some healthy fats and you will be satiated well into the morning hours.


2.       Always pack a lunch.  Finding healthy options for lunch can often be a challenge and when you are rushed and pressed for time and starving, you will most likely reach for the easiest and fastest option.  Preparing and carrying your own lunch will ensure you have your food when you need it and it will be portion controlled and prepared in a healthy manner.


3.       Eat every 3 – 4 hours.  In order to keep your metabolism revving and your body in a fat burning mode, you need to consume healthy food options on a more frequent basis throughout the day.  Eating a well-balanced breakfast, lunch and dinner with 2-3 nutritious snacks will keep your metabolism from getting sluggish and storing the calories you consume as fat rather than burning them as energy.  However if you are eating more frequently, you have to be conscious of portion control and making healthy choices.


4.       Drink water and lots of it!  Thirst can often be mistaken for hunger.  Try to consume 3 litres of water throughout the day.  Carrying a refillable 1 litre water bottle with you will help to ensure that you always have some water on hand and will also help you keep track of how much water you have taken in.


5.       Fill up on fibre.  Incorporating more fibre into your diet will help you to feel fuller and for a longer period of time.  Fibrous foods include fruits, vegetables, whole grains and legumes.  A fibrous food such as broccoli is great choice because it is not calorically dense but still helps to add volume to your meals thereby making you feel more satisfied.  Fibre also helps to normalize bowel movements and prevent constipation.


6.       Avoid distractions when eating.  This means not eating your lunch or dinner in front of the TV or computer.  Being present and mindful during the meals you consume will help you to appreciate the taste and experience of the food.  As well, making that mind/body connection between what you see on the plate and what you consume will help you to become more aware of the volume of food you are putting in your mouth, helping to avoid overeating.



7.       Kick the soda habit.  Soft drinks are a huge source of unnecessary calories in many people’s diets.  One single can of soda can contain 10-12 teaspoons of sugar and around 150 calories.  A few cans of soda and you can easily reach half of your caloric intake for the day.  And diet soda is no better.  Artificial sweeteners in diet sodas can trigger sugar cravings and in turn lead to weight gain.  Opt for water whenever possible and try drinking green and herbal teas.


8.       Familiarize yourself with proper portion sizes.  3-4 oz. of meat is the size of your palm or a deck of cards, 1 cup of vegetables is the size of your fist, 1 oz. of nuts is a small palm full or approximately 12 almonds, a medium piece of fruit is the size of a baseball.  When in doubt, buy yourself a food scale until you become more familiar with the proper portions. 


9.       Avoid diet foods!  All too often fat is removed from these food items and replaced with sugar to preserve flavor.  Stick with whole foods – lean meats, fruits, vegetables, whole grains and dairy.  The least processed the better.  The ingredients list on the food items should read as short as possible and you should be able to recognize and pronounce all of the items.  When grocery shopping, try to stay to the outside aisles where all the fresh products are stored. 


10.   Weight training and cardio are a must!  Even with a healthy diet, you need to increase your daily caloric expenditure to lose body weight.  The only way to do that is to get moving!  By incorporating weight training into your regular exercise routine, you will build lean muscle mass.  More muscle means more calories burned throughout the day (even at rest!) – which will result in a leaner, meaner you!


All too often, I hear people say that they exercise and eat healthy, but they still can’t seem to lose the weight they set out to rid themselves of.   The above tips can definitely help to get you on your way.  However, having the help of a trained professional is an integral piece to the puzzle.  Not only can a trainer help to identify the pitfalls you are currently falling victim to, but they can also coach and motivate you to reach your goals by providing a sense of accountability. 

I always find it extremely gratifying  when I can help my clients reach their goals after years of fad diets and failed exercise programs.  If you’re interested in learning how to lead a healthy balanced lifestyle, feel free to get in touch with me at or via e-mail at   

I would be more than happy to help you become the best “you” possible!





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