5 Quick Tips For Fat Loss
It’s so easy to over complicate things when it comes to fat loss.
We are in an era of information overload and certain crowds telling us we must follow specific protocols.
So, I wanted to give five quick tips if applied, will yield the fat loss results you are after.
1. CALORIES FIRST, PROTEIN SECOND
The most significant factor when it comes to losing weight is being in a calorie deficit. Search for a TDEE calculator online and follow the steps to give you a rough estimate on how many calories you need to be consuming to lose weight. Use this as a starting point. By eating an adequate amount of protein each day, anywhere between 0.8g - 1.2g per lbs body weight, will help prevent muscle breakdown and give you that lean and toned look while also helping with satiety.
2. BE FLEXIBLE BUT DON’T NEGLECT YOUR HEALTH
There’s no need to eliminate certain food groups when dieting (unless you have an intolerance). There are many myths out there stating not to eat certain foods, don’t eat at certain times, etc. The reality is you could eat “junk” food and lose weight, but you need to prioritise health first. Nutritious foods will have you feeling fuller, more energetic, and healthier. A good rule of thumb is to consume most of your calories (around 80%) from nutritious sources and the remaining calories (about 20%) from the foods you love. Remember, it needs to be sustainable long term.
3. LIFT WEIGHTS AND BE ACTIVE
Alongside consuming enough protein, you need to incorporate some form of resistance training to help prevent muscle breakdown so that you look lean and toned when you lose weight. There are multiple ways of performing resistance-based training, whether in a community-based atmosphere, with a friend or on your own. Aim for around 3-5 workouts per week. Find what works best for you and what you enjoy. You can then use other activity methods such as cardio or steps to help contribute to your calorie deficit to promote fat loss. Choose activities you enjoy doing so that it’s sustainable long term.
4. DON’T NEGLECT SLEEP, IT’S A NECESSITY
An adequate amount of sleep has an abundance of benefits. One of these is for fat loss. Two hormones help regulate hunger - ghrelin and leptin. Ghrelin stimulates appetite, while leptin decreases it. If your body is sleep-deprived, the level of ghrelin increases, while the level of leptin decreases, leading to a rise in hunger, making it more challenging to adhere to your plan and fall off track. Aim for around 7-9 hours of good quality sleep each night.
5. SMALL CONSISTENT WINS YIELD BIG RESULTS
It’s so easy to feel overwhelmed when looking at the end goal. Instead, take it one day at a time. Be prepared and have a plan of action. Have daily and weekly goals. 3-5 things that you will do each day to move you closer towards the end goal. Focus on consistently doing these. In doing so, you make progress each day. All the small daily wins add up and move you closer to your big end goal.
If you’re struggling to lose weight, then see if one or more of the above tips will help you.
For further tips on fat loss, download your free copy of ‘The Ultimate Fat Loss Guide’ by clicking here. Inside you will discover a complete roadmap of the steps you need to achieve sustainable fat loss results and get in fantastic shape.
Alternatively, if you’d like to have a personalised plan of action created for you to guarantee results over the next 90 days, then click here to apply for my highly rated online coaching programme.