So, you are looking to lose or maintain your body fat? In which case it is worth looking over some really simple but key methods to losing body fat, reducing your weight and living a much healthier lifestyle. These are some of the most effective methods for not only losing fat but for maintaining a healthier lifestyle and eating habits in the future.
1. Calorie Deficit
The most important aspect of losing body fat has to be a calorie deficit. Consuming fewer calories than your body requires is so important to understand and the number one factor in any weight loss strategy. You can use calorie calculators to work out your BMR (basic metabolic rate) which is your total calories burned throughout the day to clearly identify how many calories you need on a daily basis to maintain your body weight. It is recommended a deficit of 500kcal is needed each week to lose 0.5kg per week.
2. Consistency
Gaining weight is not usually quick a process and nor is losing weight. You have to be consistent in order to achieve progress. Hitting your nutrition goals Monday-Thursday and losing control over the weekend will unfortunately not get you very far! Finding a balance where you can be 70-80% consistent will allow you to hit your targets and enjoy the foods you like.
3. Sleep
Ultimately a good night’s sleep will determine how you feel the next day. Feeling tired and deprived will not set you up for success but may leave you craving sugar and consuming extra calories in order to give you an energy boost. Prioritising a good night’s sleep of 7-9h will keep you thinking clearly, improve your exercise or training for that day and allow your energy levels to stay balanced throughout the day.
4. Protein
Protein intake is a hot topic around fitness and nutrition. A lot of people will find they are deficient or don’t really know it’s importance when it comes to progression and even fat loss. Protein is so important when it comes to training, growth and repair of your muscles. It also plays a huge part in fat loss due to its slow digestion speed which can reduce your bodies insulin response. This can help maintain steady energy levels and leave you feeling fuller after meals.
5. Alcohol
This may seem like an obvious no no however, this does not have to be the case. We all know about the pitfalls of alcohol and yes, a bottle of wine will add on a lot of unnecessary calories to your day. The main issue can often come as a result of alcohol. This can mean snacking immediately after a glass but more importantly how it effects your day tomorrow. It is likely to negatively impact your sleep, concentration, exercise and nutrition the next day. I think its safe to say we can all do with drinking responsibly and making more sensible choices if your goal is fat loss!
6. Fruit and veg intake
Another simple but often under looked aspect is the contribution of fibre in our diet. Consuming 5 fruit and vegetables each day is brilliant for a healthy body as they often have large quantities of vitamins and minerals. They are usually high in fibre which help you feeling fuller and because they are low in calories they can be consumed in higher quantities. It is recommended that 1/3 of your diet should be made up from a variety of fruit and vegetables and this shouldn’t change for fat loss! If anything, this can be increased.
7. Resistance training
Resistant training or strength training comes with many benefits. It is often not seen as a tool for fat loss because you don’t want to get any bigger right? In fact, when it comes to changing your body shape, increasing your BMR there really is no better solution. The more muscle mass you have, the more calories your body will burn at rest in order to fuel your muscles.
8. Exercise regularly
Whether you are resistant training, running, walking or working on your mobility some type of exercise should be in considered most days to compliment your nutrition. Exercise will affect your mood, sleep, motivation and confidence. With all these things in place you can be set up for far greater success when it comes to deciding what to eat or deciding if you need to eat at all!
9. Hydration
Last but not least I have included hydration. A fundamental component and something we all know we need but do we get enough? It is recommended we drink between 2-3L of water per day and more should be consumed depending on exercise and temperature. Staying hydrated will help keep energy levels balanced as well as preventing over eating. Often times we find ourselves searching the fridge when we all we need is some fluid. Drinking a glass of water before each meal can really help control portion sizes so you know when to stop and not left craving more food and salt after meal times.
Food diaries can also be a great way of keeping track of all of the above.
About Fast Track Training
At Fast Track Training we offer Personal training as well as nutritional support and advice to help keep your health a priority. We are based in Twyford, just outside Winchester.
Nutrition can also help overcome much more than weight loss and healthy living – for more in-depth nutrition consultations we work closely with Sophie Lett Nutrition for expert guidance and support.
Or Click on the following link for our other services: Personal Training | Pilates | EMS training
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