Top 5 Tips for Fat Loss
When beginning a new fat loss programme or ‘diet’ it can seem like there is so much information out there, you get completely overwhelmed!
Carbs make you fat
The list goes on. Lets just forget about all the above ‘fitness fads’ and look at WHAT ACTUALLY CAUSES FAT LOSS. There is no such thing as good food and bad food! And carbs should be your best friend around workouts, they actually restore you Glycogen (energy) levels and are essential for optimal recovery.
Lets get started......
1. CALORIE DEFICIT
In order to lose body fat, the most important factor is that you need to be in a calorie deficit. So, what does this mean? A calorie deficit is when you consume less calories than your body needs on a day-to-day basis. Calories are being burned every second of every day, breathing, sleeping and daily activities. So first you need to work out what your RMR (resting metabolic rate) is, there is some great calculators online that can help you find this out, one I used to use was https://www.bodybuilding.com/fun/calrmr.htm
Once you have your RMR, you then need to put into the equation the amount of exercise you do on a daily basis, this could be housework, training, walking, work etc. This all adds into the energy expenditure ‘calories used on a day-to-day basis
So, let’s say your maintenance calories are 2200kcals, to achieve fat loss you need to consistently be under that number. I would advise reducing it by 10%, no more as you risk atrophy, which is when your body uses muscle as a form of energy results in muscle loss. This is not the goal, yes, the scales will go down, but you will more than likely be getting hungry quickly, rebounding or possibly binge eating. Plus, your energy levels won’t be too great if you drop your calories too quickly, not sustainable and not a healthy technique.
What should I be eating?
I would recommend you base your diet on fresh, unprocessed foods. You want to give your body a healthy nutrition base, with all your vitamins and mineral needs met. This should include a mix of healthy fats, carbs, and protein. Omega 3/6/9 is also very important, and if you aren’t consuming fish in your diet, maybe consider taking a daily omega supplement. As well as adding fresh fruit and vegetables.
My favourite sources are:
- Fats: Peanut Butter, Avocado, Dark Chocolate
- Carbs: Oats, rice, rice pudding
- Protein: Chicken, steak, eggs
I would recommend you begin by downloading a food tracker on you mobile, such as My Fitness App, to start becoming aware of the calories you are consuming on a day-to-day basis. You may be surprised at the amount you are consuming (sometimes unintentionally) to the amount your body needs.
2.USE RESISTANE TRAINING
If you are male or female, resistance training is one of the most proven training techniques to help you achieve any fitness goal. This includes fat loss, improving posture, get stronger, increases mobility, builds lean muscle/tone, strengthens bones…. do I need to say any more?
Weight training (with or without cardio) also helps to maintain blood pressure, lower blood glucose and increases the heart capacity which allows proper circulation in body.
The main reason resistance training is so good, when you tone up, which basically means adding lean muscle tissue.
You are increasing your metabolic rate, which means that your calorie baseline goes up! Every wondered why you see bodybuilders eating food every time you see them, yet the never seem to be putting on weight, yes, they are under a strict eating routine, but their metabolic rate is so high it allows them to.
But females, please don’t be afraid of lifting weights because you might get bulky, that doesn’t happen overnight, the women you have in mind train consistently for years using advanced nutrition and exercise techniques to achieve that physique. If you’re a beginner looking for a starting point 2/3 sets of 10-12 reps on different exercises will get you some awesome health benefits as well as improving some problem areas.
3. ADD SOME CARDIO
The main benefit to cardio for weight loss purposes is that it increases the number of calories you burn, while also stimulating the metabolic rate afterwards.
- Do something you enjoy: Exercise does not have to be boring. It can take many forms, from dancing to walking, even team sports.
- Exercising outdoors: Fresh air can increase the enjoyment of exercise for some people, its free and it will benefit your mind too.
- Ask a friend: Exercising with someone else can help increase a person’s motivation. But don’t use this as a social chatter where you aren’t actually working out.
- Make a weekly cardio plan: I use this method myself, I put in my diary the days I am doing cardio and tick it off when completed. I find that following a plan helps me stay motivated and not miss my sessions.
- Mix it up- HIIT vs LISS: You can change the way you attack your cardio. Both methods have their benefits, but to begin I would recommend choosing one that suits your lifestyle and commitments.
HIIT- (high intensity interval training) is when you use shorts bursts of max effort for say 20secounds, followed by 40 seconds lower effort, e.g., 60%. This is great if your short on time as your calorific burn will be high as your efforts will be peaking, and you can also combine with some resistance, bands, weight.
LISS- (low intensity steady state) is when you keep your heard rate at a steady pace for a prolonged period of time. Its sometimes referred to as slow cardio, endurance exercise, or just plain aerobic training. Think of low intensity cardio as “conversation cardio.” What does that mean? you can speak in full sentences quite comfortably as you do it!
This type of exercise uses a sub-maximal level of output to improve endurance, enhance fat-burning, and increase the efficiency of your heart, lungs, and cardiovascular system. I would recommend your heart rate to be around 45%-60% of your V02 Max, and sessions should last anywhere from 20minuetes, 45 minuets even up to an hour.
Examples of this could be brisk walking, bike, cross-trainer or even light swimming.
4. GET ENOUGH SLEEP AND REST
Sleep and rest are often neglected when planning a weight loss programme. Research has proven that not getting enough sleep than the recommended amount is linked to having greater body fat, increased risk of obesity, and can also influence how easily you lose weight on a calorie-controlled diet.
So how much do you need? Everyone is different, also age is something to consider. But the recommended amount of sleep for an adult is between 7 and 9 hours per day. If you are sleep deprived you will probably tend to snack more and reach for high carb foods, your body is wanting energy and reacts by craving carbs which is the body’s main fuel for energy. This is more than likely caused by the impact of sleep on two hunger hormones, ghrelin and leptin, which is raised when you aren’t getting enough sleep.
I would recommend creating a routine, that get you optimal sleep for yourself, at least 7 hours, and going to sleep at the same time every night. Creating a habit with your body clock is going to benefit you massively!
5. REHYDRATE WITH WATER
Water makes up roughly 50%-65% of the human body, when you work out or sweat your losing the water in your body, which needs replaced. Hydration is key for many factors that play a role in weight loss, including digestion and muscle function. Water is so important because its main role is transportation, which means sending
vitamins, minerals and nutrients around your body, removing waste products and recover from digestive problems. The amount of water you should drink comes down to quite a few factors.
- Activity Levels
- Sun Exposure
However, as a baseline I would always begin with getting at least 2-2.5 litres per day. Water can help you lose weight too, when the stomach is full it sends signals to the brain to stop eating. Making water a natural appetite suppressant, you may think that you’re hungry, when actually your thirsty. So, make sure you regularly top up on water consistently throughout the day, I always have a water bottle close by. Sometimes getting a glass of water when you feel that hunger pang, may stop you from raiding the fridge for unnecessary snacks. Win, win right!
Don’t overcomplicate, build the foundations of a healthy and sustainable programme paired together with a healthy lifestyle, you will get results.
Make your plan, set your goal…Execute! Still got more questions?
Let me help you, ( click link below for question form )
Bye for now,
Tyler @ Physique Locker