If you’re on a mission to slim down and tone up then it’s really important to focus on fat loss rather than simply weight loss.
Losing pounds on the scale feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…
Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means:
- taking note of every calorie you consume,
- making sure these calories contain enough protein,
- and stopping when you meet your daily calorie requirements.
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours.
Plus, having a good breakfast will help you get to lunch without being tempted by “work cheats” like the donuts and muffins shared in the workplace.
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (i.e. high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.
Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think.
To keep from overeating after a workout, grab a bite immediately after, but make it a small and pre-measured bite. And drink plenty of water. Then wait. Your brain needs time to tell your body that it’s full.
Your favourite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.
Cooking at home gives you much more control over what you’re eating.
It helps you relax and, if you drink red wine, could offer health benefits. But not only does alcohol come with a lot of useless calories, it actually gets in the way your fat-burning efforts! To avoid unnecessary obstacles, skip the bar and grab another glass of water.
Sticking with a fat loss plan gets hard. The next time a craving gets unbearable, look for a fun & healthy distraction. It can be something simple like calling a friend or going on a hike. Just have a few options ready for when you’re finding it hard to stick to your program.
Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!
There are lots of good foods out there that you need: lean meats, fibre, omega-3s, etc. But don’t let all that overwhelm you before you even get started!
If you’re feeling like there are too many moving parts to your program, take baby steps. You can start by eating healthy, green veggies at each meal to keep your carb count low.
You might not like the idea of jumping on the scale, and that’s….good! The traditional scale is a terrible device. Unless you have access to a scale that breaks down your fat mass, muscle mass, and hydration, just stop using it.
You still need to measure your progress to know how well your program is going. For that, I recommend tracking the fit of your clothes and the way you look in the mirror.
Life comes with ups and downs. Your diet should not. When stressed, doyour very best to not go off the path you’ve set for yourself. Use Tip #7 to help you through this.
Working out is not supposed to be a walk in the park. To push your body to its potential and to burn a significant amount of calories, don’t take long breaks between exercises. Rest no more than 30 – 45 seconds (if safe to do so) after an exercise to keep your body shedding calories and pounds.
Almost everyone needs a quick sweet on occasion. If you’re going to have one, make sure yours is natural, whole fruit rather than regular old sugar.
Every day, more research is being released to show that refined sugars and high-fructose corn syrup increase your likelihood of weight gain…way more than anything else.
Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise! Build 15-minute windows throughout your day so you can do quick bodyweight exercises for your core, legs & glutes, and cardio. You’ll be more alert at work and the pounds will drop even faster.
It’s a sad fact that most people give up on themselves before their program delivers their desired results. Commit yourself today that you won’t be like them. Set your goals, write them down, and place them somewhere you can see them every day.
You will not give up. You will do this.