FAT LOSS STRATEGIES
Beginning a fat loss journey can be daunting. You may be feeling overwhelmed or nervous, but also unsure on where to begin. It requires planning, commitment, determination, persistence, and undoubtedly, many ups and downs. The good news is that starting a weight loss journey is 100% doable, even for a complete beginner!
My 25 Tip Guide will walk you through top tips for weight loss to build the foundations for success.
These tips will employ health eating and aim to:
Reduce your appetite. Enhance weight loss. Improve your metabolic health at the same time.
MY TOP 25 TIPS
1. Cut back on refined carbs: Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight. Begin to opt for wholemeal carbs such as oats, wholemeal breads, and rice.
2. Manage portion control: This can be done in various ways. You could weigh your food using some kitchen scales if you are trying to hit a calorie target each day. If measuring or weighing food is not appealing, try using your plate or bowl as a portion control guide. Here is a rough guide:
Vegetables or salad: Half a plate High-quality protein: Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses. Complex carbs: Quarter of a plate — such as whole grains and starchy vegetables. High-fat foods: Half a tablespoon (7 grams) — including cheese, oils, and butter.
3. Combine Cardio Variations: Any type of added cardio will help speed up the fat loss process. Steady state allows for a longer fat-burning session. Interval training or HIIT ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done. Try mixing them up.
4. Increase protein intake by 20-30%: A higher protein intake is the next step to seeing enhanced fat loss. Not only will protein-rich foods calm hunger pangs, but they also have a higher thermogenic effect as well. What does that mean? Well, for every 100 calories you eat, your body will burn about 20-30 percent of those calories off simply breaking down the food.
5. Switch to Single-Ingredient Foods: If you use this guiding rule, you will immediately cut out all the processed, unhealthy foods that can quickly put a stop to weight loss and have you feeling unwell. Single ingredient foods are in their most natural state and will contain the most nutrition to help keep your body healthy throughout the weight-loss process; they leave you energized as well!
6. Have a plan: Having a daily or weekly plan can help you lay out your days so you can reach your goals, you can start with something as easy as writing a shopping list or planning training days into your schedule.
7. Do not starve yourself: Skipping meals will backfire on you and lower metabolism. You become so hungry that you lose all willpower and consume the closest, most calorie-dense food you can find, eat too fast, and overeat. Instead, be mindful of your hunger. Satisfy it with some Greek yogurt and fruit, or a high-protein snack like a hard-boiled egg, cheese-string, or Ryvita with Philadelphia.
8. Eat more fibre: Try to eat at least 30 grams of fibre daily. It has been proven that this technique fuels weight loss and improves health even more effectively than others. It also helps with the feeling of fullness.
9. Try calorie counting: A great app is My Fitness Pal. It helps you to understand how many calories are in different foods. You can even add everything you eat on a daily basis and see the macro breakdown and total calorie amount. Its easy to use and you can even scan barcodes.
10. Move your body: Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits. By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight
11. Walk, don't sit: While you’re eating habits have a greater influence on weight gain or loss than exercise will, don't forget the powerful benefits of moving more every day. When you are physically active, your body metabolizes food more efficiently, you build muscle, you sleep better, and you feel happier.
12. Use smaller bowls and plates: A smaller plate or bowl makes your food look much larger, tricking you into taking a smaller portion. Swapping dinner plates for salad plates will help you eat more reasonable portions, which can help reduce calorie consumption.
13. Choose lower calorie options when eating out: If you are planning on eating out or having a takeaway. Choose a lower calorie option. McDonald’s choose a happy meal or medium McChicken sandwich meal with diet coke. Greggs, try choosing a salad or sandwich rather than a sausage roll or bake. Chinese, try choosing chicken in black bean sauce with boiled rice. If your unsure, do some research on the menu before you eat out or order.
14. Eat mindfully: When you eat mindfully, you pay attention. Distracted eating, by contrast, can lead to overeating by hundreds of calories.
15. Meal prep meals for on the go: If you’re at work or planning a day out. Pre make your food; this will stop you making unhealthy choices and will save you money too. Try making meals the night before, then you know everything is prepared and your ready to head out the next day.
16: Eat slowly: Eating quickly can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight-reducing hormones. Slow it down and listen to your body, when your full…..stop eating.
17. Educate Yourself: By regularly perusing the nutrition label, you'll be more likely to make smarter food choices. You'll be amazed at how often you will put a product back on the supermarket shelf after reading how much added sugar is in your favourite sauces, fizzy or meals. Opt for lower calorie choices and sugar free options.
18. Eat little and often: Try eating every three to four hours. This can be a mix between 3 main meals and 2-3 smaller meals/snack. This helps to balance blood sugar levels and keep metabolism revved up. Another benefit is that is stops hunger episodes, where you are more likely to overeat and reach for food that’s in sight.
19. Consider your macros: Take a look at what macros you’re consuming at each meal (protein, carbs and fats). The ideal ratio of macros varies from person to person. Activity level, medical history, body type, and weight loss goals are all factors. But as a rough guide, make sure your meals are balanced with all macros. Try 45 percent carbs, 20 percent fat, and 35 percent protein to start.
20.Get rid of junk food: Remove all foods from your home you may be tempted to overeat, like snack foods and chocolate. If its not there, its out of mind. It also means you would need to go to the shop to go and buy the food your craving, by then, you may realize you don’t actually need it.
21.Don’t seek shortcuts: There's definitely no secret to fat loss. It just takes good old fashioned hard work and dedication. Results come by doing the right things day-in and day-out. It's making the right choices and sticking to your workout plan consistently, not looking for a quick fix or the secret formula to rapid fat loss.
22. Get enough sleep: Sleep is another underrated part of a proper fat-loss program. If you aren't sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So, what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone. I would always aim for at least 7-8 hours.
23. Don't get caught up in fads: Fad diets will not make you lose weight but will surely make you lose your health and wealth. Fad diets are temporary fads that will soon fade. Nothing emphasizes this more than the fact that the Atkins Diet rapidly fell out of favour following the demise of its creator (who weighed in at 248 pounds at the time of his death!)
24. Keep stress levels down: Stress raises cortisol levels, cortisol is a steroid hormone, and directly stimulate appetite. When you are stressed or tired, our prefrontal cortex – the part of our brain that makes conscious choices for you – stops working as effectively. You will find you have less willpower to resist the urge to overeat foods you would not otherwise choose to eat.
25. ADD IN SOME EXERCISE: Adding in some physical activity to your week has huge benefits to the body ad mind, not just heling aid fat loss. It will boost your mood, increase metabolic conditioning, and will lower your risk of many health complications. Try adding some exercise 2-3 times per week, this could be weight training, swimming, running or whatever fitness activity you enjoy.
I would be very interested to find out how you find these tips once they have been implemented. If I can offer any help or advise, please get in touch.
I’m here to support your success.
TRANSFORM – REPROGRAM – PROGRESS