There are a lot of tips that will help you lose fat. There are few tips that you can do now to help you live fit through your fat loss journey.
This does not mean spending hours on end in the gym. It does not mean you must spend your weeks eating tasteless salads. The perfect method in achieving this lifestyle is through developing healthy habits.
Healthy habits require a goal, decisions and action. The goal here is fat loss. You are going to have to decide how you’re going to achieve it, through your training and nutrition. This would all be planning, but it will mean nothing if you don’t take action.
Here is a list of things you can do now to help you lose fat. There may be some that you’ve heard and some not, but implementing these can be the difference in you achieving your fat loss goals.
What You Need to Know About Fat Loss
Before looking at all these things you can do now for fat loss, it is important to know what you need to do to achieve fat loss consistently. There are things that you need to ensure before you start implementing any changes.
1. Check With a Health Professional
If you have never had any underlying health conditions, this may not be necessary. As you get older, your body’s functions become weaker and you may have to go to the doctor for a check up.
Identifying if you have any underlying issues rising, like an underactive thyroid gland which can affect your metabolism (rate at which what you consume is converted into energy).
You may have stress in your life that you don’t acknowledge. This can result in the release of cortisol, which can increase your appetite for “comfort foods” that usually aren’t nutritious or good for you.
This is why it is always recommended that you check with your doctor before changing your routine with regards to training and nutrition. There are some things that you may not see or know about that may stop you from losing fat, unfortunately.
2. Ensure a Calorie Deficit
Calories are the units of energy that you find in all that you consume. When you have more than your body burns, it will store the excess as fat.
When you burn more calories than you consume (calorie deficit), your body will start looking for energy in your fat cells, which will result in you losing fat.
This is easier to achieve through exercise involving weight training and cardio. Otherwise, counting your calories and macros in all that you consume could be what to do to achieve this without exercise.
You check out how to make fat loss easier here.
1. Eat Protein at Every Meal
Protein is the building block of your muscles. It is filling and can act as an appetite suppressant, which can help with reducing you calorie intake. Eat it at every meal to improve you chances of losing fat.
Your best animal options are lean meats, chicken breasts and eggs. Plant options can be red kidney or black beans, chickpeas and lentils.
2. Eat a Lot of Vegetables to Help You Lose Fat
Most vegetables are low in calories, having food that has more vegetables than anything else can help with losing fat.
The fact that most vegetables are low in calories, you can eat a lot of them (high volumes) without them affecting your fat loss goals negatively.
Vegetables that I enjoy eating and are great options are green peas, carrots and spinach.
Make sure that you get them as naturally as possible with little to no mixing and processing. This is to get as much nutrients as possible from them.
3. Drink 2 Litres of Water Daily
Your body loses water to perform its daily functions. When you drink water you look to restore this loss. Water also helps you suppress your appetite, especially if you drink it before, during and after your meals. This can help you lose fat.
Your body is made up of 60% water, your muscles about 70%. This is why when you want maintain muscle and lose fat, your water intake becomes more important.
Your body also uses water to breakdown your fat molecules when you’ve consistently been in a calorie deficit. It does this through a process called hydrolysis.
4. Do Cardio at Every Workout
On the days that you decide to exercise, incorporate cardio, because you can burn more calories that way. There are many cardio options that you can choose from:
- High Intensity Interval Training
- Street jogging
- Stepper Machine
There are many ways to do cardio, you can check out some HIIT workouts on my blog too. There are great machines that assist with tracking the amount of calories that you burn and you can use apps that do the same.
5. Try Intermittent Fasting to Help You Lose Fat
Intermittent Fasting is a way of dieting in which you have time periods where you will eat and where you’ll fast. This can reduce the amount of calories that you eat because of a shorter eating period.
I recommend trying to start with a fast for 16 hours where the first 8-9 hours is covered by you sleeping. You will then eat for an 8-hour period, since there are 24 hours in a day.
When you start, you will probably get hunger pains and headaches in the beginning, but these do subside over time. It can be worth losing fat and other benefits.
6. Sleep 8 Hours to Help You Lose Fat
Your body burns calories when you sleep. If you are strength training too, your muscles require rest to recover. The muscle building that occurs also helps with burning more calories for the maintenance of those muscles.
Your body also releases Growth Hormones (HGH) in your sleep, which is known to increase bone and muscle mass, especially at teen to young adult ages, but it also helps decrease your body fat percentage.
You will also reduce your stress levels when you sleep and as was noted before, stress is bad for fat loss.
7. Eat More Fiber-Rich Food
Fiber is a macronutrient (usually included with carbohydrates as dietary fiber) that helps with digestion, bowel movements and prevents constipation. There is insoluble and soluble fiber, both are good for you.
Insoluble fiber does not dissolve in water. It is found in whole grains, whole wheats and some vegetables, like carrots and tomatoes.
Soluble fiber dissolves in water and can be found in oats, beans, nuts and fruits like apples and citrus fruits.
This point ties well with the eating more vegetables point, because most of the foods that are high in fibers can be eaten in high volumes, which is best for keeping your calorie intake low as was said before.
8. Exercise at Least 2 Times per Week
Exercise allows you to burn more calories than if you weren’t to do it which can help you to lose fat. This is why it is incorporated in calculating your calorie intake.
If you’re busy during the week, you’ve got a weekend in which you can put in 2 workouts. When I was getting back into exercise, this is how I started, because I genuinely didn’t have time during the week with work and class.
You’ve got to start somewhere and if you can only have 2 sessions during the week, split them into upper body and lower body, finishing with that cardio in point number 4 (wink, wink) and you’re good to go!
Fat loss requires hard work, patience and consistency. You must do this through having a goal, planning and deciding how you will achieve it and taking action in achieving it.
Remember to always check with a health professional before changing anything in your training and nutrition. You must ensure that with any action you take towards your fat loss, you are in a calorie deficit.
8 Tips You Can Use Now to Help You Lose Fat
- Eat Protein at Every Meal
- Eat a Lot of Vegetables
- Drink 2 Litres of Water
- Do Cardio at Every Workout
- Try Intermittent Fasting
- Sleep 8 Hours
- Eat More Fiber-Rich Food
- Exercise at Least 2 Times a Week
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