10 Tips For Fat Loss.
Firstly, To elicit fat loss, you need to first be in a calorie deficit, meaning you have to make sure your energy balance is correct.
Energy Balance simply put is; Calories In vs Calories Out.
So, for you to be in a calorie deficit, you need to have ‘calories out’ higher than the ‘calories in’. This creates a good environment for your body to burn fat.
So, before you even begin to think about the correct number of macronutrients (carbs, fats, proteins) to consume, or optimal meal times, or what supplements you should take etc. you need to make sure your energy balance is correct.
Here are a few tips/hints to help you create a calorie deficit:
- Keep A Food Diary – Now this one can go a long way in our fat loss efforts. Write every little thing down, if you put it in your mouth, then scribble it down. This will make you become more aware of what and how much you’re eating. People tend to forget the little nibbles and snacks they have each day.
- Walk More – Simple things like, taking the stairs, parking further from the entrance of your work, parking on the top floor at the shops, walking to the shops instead of driving. Now these may seem small inconvenient changes, but the more steps you do each day the higher your calorie output will be. Create that deficit remember!
- Read Food Labels – Many people will neglect to read the nutritional content found on food labels. By taking some extra time to read the nutritional information on the food label, will make you more aware of the calorie value of each food. You may be shocked to find out, the foods you think are ‘healthy’ are packed with calories, granola being one. So always read the label, which will allow you to make smarter lower calorie food choices i.e. Special K or oats instead of granola. Save the extra calories and create a further deficit!
- Fill Your Plate with Greens – Now most if not all green veg tends to be low in calories, so it is a good idea to up the volume/amount of greens on your plate instead of higher carbs foods such as potatoes, rice, couscous, pasta etc. Not that these are “BAD” carbs sources, more the fact they will be higher in calories.
- Feeling Hungry? Drink Water! This one may seem a little strange, however allow me to explain. The next time you’re feeling hungry in-between your meals/snacks, try drinking 1-2 glasses of water and see how you feel. Often you may feel or think you’re hungry when you are thirsty or slightly dehydrated. If after 10-20mins of having something to drink you still hungry then eat something.
- Be Accountable To Yourself Or Someone – This is one most people forget to do, now this may not be a nutritional tip or a training tip to help with fat loss. However most people will neglect to set themselves up for fat loss psychologically. So my advice would be, find someone to become accountable to. Tell your partner, family, friends even put it out on social media and let everyone around you know you’re on a fat loss journey. Now you don’t have to go out there and shout about it, but make sure you let people know. If you are the only one to know, you may find it easier to give up, however if you tell people, it becomes harder to give in. Nobody likes to be seen as a failure, so if you’re serious about your fat loss goals, make yourself accountable!
- Include Resistance Training & Cardio – You have no doubt heard this one before, a good training plan for fat loss normally entails both resistance and cardio training. One is not far better than the other and both work tremendously well together when the goal is fat loss.
- Set Small Achievable Targets – Set yourself targets to achieve. Many people will start their fat loss journey and will fail to set a goal. In fact, that’s a lie, most will set out a goal, their end goal, the finish line. Yet when you begin, just like when you start a marathon, the finish line is so far away. So, my advice would be, set yourself check points, small goals which over time add up to the final goal.
- Prepare, Prepare, Prepare – If you plan everything out, from your training, your meals, when you’re going to workout, things become a lot harder to fall away from. If you prepare your meals in advance for the day ahead, you will be less likely to succumb to the easy convenient foods that surround us in today’s society. If you plan and set out time in your day to exercise, it will become a lot harder to not workout. If you record your training it will be a lot easier to make sure you do a little more each time.
- Avoid Cutting Out Your Favourite Foods. When you look to begin to lose weight, one of the worst things you can do is ‘ban’ foods from your diet, as you will immediately create cravings. After all we are all human, we all want what we can’t have. Now, on the other hand we all know there are certain foods out there to which we cannot control ourselves from eating, these are what’s known as ‘Hedonic Foods’. Foods in which there is no portion size imaginable that will fill you up. We all have them, for me, it’s Granola! It gets me every time, I could eat bags of the stuff. So I just simply don’t buy it when fat loss is the goal. Out of sight out of mind. Other than this, I rarely do change or ban foods from my diet. When it comes to nutrition, I recommend following a simple 80/20 split of your daily calorie intake. 80% of your foods consumed coming from wholesome nutritious foods and 20% from less nutritious foods you enjoy. This will ease the temptation to binge and it will ultimately help you stay on track with your goals.
Start slow. I recommend implementing 1 or possibly 2 of tips discussed above to your current at lifestyle, as this will in time create new subconscious habits, helping you get to your goal quicker.
Another thing to remember when it comes to fat loss is only you can make a difference, if you are not where you want to be right now, something must change. Nothing will come to you without change. Consistency is key when it comes to any form of change, be it fat loss or weight/muscle gain. Change takes time, so give it a change a chance and allow your body time to adapt.
The truth is, you will probably get to your end goal, however when you get there you may still not be satisfied. It is human nature for us to want more. You will always be left wanting more, to become leaner, to become stronger, to become bigger. No matter how far you go, you always be left wanting more. And at this point it is important not to get wrapped up in the process of consistently moving forward, but to stop for a moment and look back on what you have achieved and where you have come from.
Because that moment of realisation of the work you have put in, the realisation of what you have once overcome, that moment is worth every little bit of sweat and tear you gave along the way.
There is no better feeling than realising you are in a better place than before.
Never lose sight of where you have come from!
Flex Fitness Personal Trainer
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