12 Ways to Start The Fat Loss Process
This week is going to be short and sweet on the intro. Starting the fat loss process might not be as difficult as you think, and some of these tips may be just what you’re looking for? Maybe you’ve hit a plateau and are struggling to shed that last bit of stubborn belly fat, or are not sure what an effective fat loss strategy would look like. What ever your situation may be, and wherever you are on your fat loss journey I got you covered.
Ready?? OK lets go!
Set a goal.
This might sound obvious but most people don’t do it. Setting goals gives you a start and end point. When setting goals think S.M.A.R.T Something that is specific, measurable, attainable, relevant with a time constraint.
Write it down. If it’s not written down, it’s not a goal. It’s a wish or a dream, although wishes and dreams are nice, they usually don’t come true without a written plan of action.
Specific and measurable. Losing weight and toning up are too vague. Losing 13% body fat or fitting into 32 inch jeans are goals that are specific and can be measured.
Attainable and relevant. Choose a goal that is within reach, saying you want to look like Arnie did back in the end within 12 weeks isn’t realistic. Choose something that is relevant to you as you’ll have an emotion connection to it. I want to lose 5kgs so I can pay with my kids is a good one.
A timeframe makes a goal real. Without a timeframe you’re wishing your specific, measurable goal will happen. I will lose 13% body fat in 12 weeks, gives us a sense of urgency and we take action.
Once you have your main outcome goal set mini goals every 2 weeks, this breaks it down into manageable chunks creates small wins and doesn't make the goal seem so over whelming.
2. Set a financial bet.
This can fall the back off goal setting. When money is on the line then chances are you’re going to stick to your goals. Start a betting pool with co workers, and split the money with whoever achieves their goal. Or write a cheque for an amount of money you’re willing to lose and give it to a friend. If you don't achieve your goal then they donate that money to charity. Better yet, if you don't achieve your goal donate that money to a charity or organisation you don't agree with.
Accountability is huge. You know what, and what not to do when most of the time when it comes to losing weight. Move more, eat less crap and more real food. But you still don’t do it. Accountability can come in the form of a coach or social accountability from friends. Announce your goal on social media, tell as many people as possible, chances are they will keep you on track as you don’t want to tell people you’ve fallen off the wagon. A coach also keeps you accountable by giving you that push or motivation. If you’re unsure they are always there to give you that expert guidance.
4. Get to sleep by 10pm.
Sleep is paramount to overall health and longevity. Sleeping soundly between the hours of 10pm-2am makes sure you receive all the amazing benefits sleep provides. From regulating natural hormone production, improved insulin sensitivity (how you handle carbohydrates) lowering blood pressure, reducing stress, improved memory, more youthful appearance, the list goes on.
Sleeping uninterrupted during this time allows the body to do it’s ‘house cleaning’ and lets the body do it’s job and carry out all these things.
5. Eat protein at each meal.
Protein is the most satiating macro nutrient. It has a high thermic effect in that it spikes metabolism when you eat it, it helps rebuild muscle tissue and can’t really get stored as body fat which is why it’s so beneficial for fat loss. It’s not that a high protein diet is good, it’s that most people way under eat protein. Aim for 0.8g-1g per Ib of bodyweight or have two palm sizes at each meal.
The majority of the human body is made of water. The brain is 95%, blood 80% and muscle tissue 70% so it seems crazy not drink pure H20. Water delivers nutrients and oxygen through the body, it hydrates joints, internal organs and helps all bodily functions do it’s job. Dehydration reduces the efficiency of the kidney which passes the functions over to the liver where it is less able to metabolise fat. As a general blanket recommendation men drink 4+ litres and women 3+ litres a day. Start your day drinking two to three glasses of water and increase water intake on training days.
7. Do more cardio.
You might already be strength training (which I hope you are) or going to class which is great. Adding in some cardio can make a huge difference as it provides that extra stimulus to the body which can kick start the fat loss process. Things like fasted walking for 30 min in the morning work great, or add a ‘finisher’ or another form of cardio at the end of your strength training session.
8. Eat more carbs.
This may sound counter intuitive but most people I see are under eating carbs in scarcity of getting fat. Low carbs diets can negatively effect the thyroid and adrenals which down regulate hormones around energy, fatigue and metabolism. Couple this with regular intense workouts and the body isn’t in a state to repair/recover and this stresses the nervous system even more. Place starchy carbs before and after training, or before bed which will promote better sleep and fuel your workout the next day.
9. Add a re feed day.
This is a day where you bring your calories up to maintenance level. I put this in here because most people under eat and over train. Constant restriction of calories in hope of weight loss lowers the bodies calorie set point. Basically the amount of food you eat to maintain your body weight lowers. Hormones down regulate, metabolism slows down and the body holds onto what it can and you can’t restrict calories any further. A re feed day replenishes muscle stores, it boosts metabolism and signals the body there is food coming in which puts it in a more healthy state to actually move, thrive and burn body fat.
10. De stress.
Traffic, bills, commute to work, deadlines, social stress and intense workouts are all examples of stress that you’re exposed to on a daily basis that add up. And can even add to your waistline. Meditation, journaling, breathing techniques or just taking a break calms the nervous system and settles hormonal balance helping you de stress and you’ll be able to burn more fat.
11. Increase your NEAT.
NEAT is considered all activity non training related. Tapping your fingers, fidgeting, pacing are examples of NEAT. Someone with a higher NEAT will burn more calories through the day. Increasing your NEAT can be easy. Tracking steps is a big one. Aim for 10,000 a day and always look to accumulate steps through the day. Park the car at the end of the car park, walk to work, on your lunch break, get up out of your chair every 30 mins. Something to get more movement in and increase the amount of calories you expend on a daily basis, without stressing your nervous system.
12. Surround yourself with like minded people.
Your environment plays a role towards your goal. Join a group looking to do the same thing as you, ask your partner or spouse to support you on your goals. The moral support and unity will make it feel like you’re not in it alone.
If you need that extra support and guidance, or a detailed programme specific to your lifestyle then get hold of me for a free strategy call.