For most people, losing weight is a difficult task. We all look for ways to speed up this process, but we tend to neglect the reasons why we got to this point. Numerous fad diets and crazy workouts promise to "lose weight fast," but these aren't sustainable for the long term. Weight loss struggles can affect your confidence, making the quick-fix option attractive, but losing weight doesn't take a crazy diet and an intense exercise plan. We need to think of the basics-good nutrition, drinking plenty of Water, and getting more steps in throughout the day.
Below are some great ways to help aid your fat loss success!
1. Drink Water
Water is 100% calorie-free, helps you burn more calories, and may even suppress your appetite if consumed before meals. The benefits are even more significant when you replace sugary beverages with Water. Water is essential for efficient bodily functions; our metabolism relies on Water for toxin and waste removal. If you are NOT hydrated, the body cannot process the toxins and waste efficiently.
Try This: Drinking a glass of water before a meal will help you feel fuller sooner. Studies show that people who drink water before eating a meal tend to eat less than those who don't. The general recommendation is to consume 100-120 oz. of water daily.
2. High-Intensity Workouts (HIIT)
High-intensity interval training (HIIT) involves performing exercises at a high intensity for a short period of time, followed by a more extended rest period to let the heart rate return to normal. HIIT can help you burn more fat in less time, and you can maintain muscle as well. It's efficient and good for your metabolism. Short and intense workouts have shown to be just as effective as longer ones. Your intensity level determines your results. As your body adjusts to higher stress levels and workload, your body ends up burning more calories during the repair and recovery phase. HIIT forces your body to use energy from fat as opposed to carbs, thus making losing fat more efficient.
Try This: Set a timer for the amount of time you have to work out. Limit your rest periods and perform max effort during the short workout periods. EMOMs, sprints, burpees, high-intensity spin, and yoga classes are great examples of what you can try.
3. Weight/Resistance Training
If you're trying to lose weight but aren't lifting any weights, now is the time to start. Some people, even seasoned gym-goers, make the mistake of assuming that their primary focus should be cardio. There's nothing wrong with doing some cardio, but you also shouldn't skip out on strength training.
Strength training is essential for weight loss for several reasons, including:
Preserves muscle mass: It's common for folks who are dieting to lose muscle mass, but strength training helps to minimize these losses and makes it easier for you to maintain the muscle you've worked so hard to build
Increases metabolism: The more muscle mass you have, the faster your metabolism will be; this means you can burn more calories even when you're not exercising
Improves aesthetics: Preserving muscle mass helps you have a better-looking physique when you're done dieting; if you don't prioritize strength training, you could end up looking "skinny fat" rather than lean, strong, and toned
Make sure you're strength training at least a few times per week.
Try This: I recommend weight/resistance training 3-4X a week for optimal results. Have a plan when you go to the gym. If you're unsure what to do with the weights or don't have a set program, contact a trainer to help create that game plan.
4. Eat plenty of protein
Protein makes you feel satisfied. One of protein's most significant values in promoting weight loss is its ability to make you feel satiated — or satisfied and full. Protein takes longer for your body to digest than fat and carbohydrates, so it delays hunger. Plus, protein stimulates the release of hormones that make you feel satiated.
Protein takes more energy to digest. Although you won't lose a ton of pounds with the energy used during digestion, it does contribute to your overall caloric burn rate. A high-protein meal increases your rate of thermogenesis or the number of calories used during digestion.
A review in the Journal of the American College of Nutrition explained that the typical thermic effect of protein is 20 to 35 percent of the energy consumed. A diet high in protein can increase your resting metabolic rate, meaning you burn more calories all day long, which of course, aids weight loss. A good rule of thumb for losing fat and building muscle is to take in 1 gram of protein per pound of your weight.
Try This: There are many ways to get protein in. Meats, vegan options, shakes, bars, etc. What I find works the best is having a shake available anytime. Always having the protein powders for a shake available will make you more likely to stick to the plan. My advice-find a shake that blends and shakes well and tastes good too.
5. Walk
Daily walks and movement, in addition to your workout, are excellent for health and positive results. Not only does walking help you burn more calories and body fat, but it also helps with the body's natural energy levels. When your energy levels are up, you are more likely to work out, stick to the plan, and say NO to temptations.
Try This: Look to get 10,000 steps a day on top of your daily movement and workouts.
6. Sleep
It's late, you just finished a double shift at work, and you're exhausted. Should you go to the gym and squeeze in a workout or head home and get a couple of extra hours of sleep? Research suggests that skipping the gym and getting extra sleep will be more beneficial to your overall health and your fat loss efforts.
If you're not getting enough sleep consistently, it's going to be harder for your body to get rid of extra fat. Sleep helps regulate your appetite, hormones, and metabolism. Poor sleep can throw off your hunger hormones, leading to increased cravings (especially for high-sugar and high-calorie processed foods) and causing you to overeat. It can also hinder your post-workout recovery and keep your body from building and maintaining muscle.
Of course, you still need to get to the gym (if you're constantly skipping workouts to sleep more, you're probably not going to see the results you're after). Find a way to fit in your workouts and get at least seven hours of sleep per night to look and feel your best.
Try This: Get 6-8 hours of sleep. If you have difficulty falling asleep, try some relaxing sounds or music and no phones once in bed. Meditation before bed can also induce sleep. Without proper rest/sleep, the body can't reap the benefits of your hard work to reach your goals.
7. Eat More Fiber
Fiber can also be a lifesaver when dieting and trying to resist cravings. Fiber is a plant-based nutrient that the body cannot digest; we can't digest it, but it still plays an important role in our health. It feeds the bacteria that live in our digestive tracts and aids in digestive processes. It also helps us to feel full, which reduces the likelihood that we will overeat. We recommend consuming at least 25-30 grams of fiber per day for optimal digestion and gut health.
Applying some, if not all of the tips above, can and will help you lose body fat. No one said this was an easy task, but that doesn't mean it has to be complicated or out of the ordinary. If you're a client, a member, or want to ask questions or chat with us about fat loss, let us know, we are here to help!
