Proven Fat Loss Tips
If you’re walking around feeling like you’re in extra padding that’s making you UNCOMFORTABLE, that doesn’t feel like it should be part of you, there are ways to shift that feeling rather quickly.
As a personal trainer of 24 years, here’s what I’d recommend doing first to see the swiftest change:
Stick to whole foods. Keep a running list of your favourite meals that are composed of whole foods, and scan the kitchen and your list frequently to make sure you’re still stocked up. Running out of whole foods is what makes us flip over to convenience foods, which are often processed. Processed foods are less satiating on a cellular level. Your body won’t feel like it’s getting the nutrition it needs - that and, additives in processed foods can play tricks on you to make you consume more of them.
Prioritize protein. You want to balance your macros, yes (macros are proteins, carbs and fats - lots to discuss here in a future post), but making protein the start of every meal directly impacts your satiety and manages your appetite. This is an essential predecessor to the next tip. You want 30-40g / protein at every meal if you can. It’s not always possible, but commit to a minimum of 20g.
Stop snacking. I know, many of us here grew up in the 90s where we were told to graze, snack often, barely eat any large meals. Besides the obvious of reason of consuming too many calories, there are a couple other reasons we want to stop snacking. First of all, you really want to focus on step 1 & 2 - satiety that comes from WHOLE FOODS, and adequate PROTEIN. This satiety will lead to a balance in the stress hormones, balanced blood sugar, and therefore minimal cravings. Secondly, your body has other jobs to do besides digestion, and digestion is a big job! If you keep snacking all day, your body is constantly digesting and that’s really not ideal for systemic function and energy. Take a break from eating for your body, and also for your mind. Too much snacking can also lead to thinking about food too much, and possibly obsessing.
Exercise more. You’ve heard this one before. Most of us are simply not moving enough. You really should be pumping blood around your body 30 minutes, 6 days a week if possible. Some days it might be brisk walks, other days you’ll be lifting heavy weights. You need enough energy expenditure to have trouble being conversational, several times a week. On top of getting in those 30 minute workouts, you should also be generally active. Try to fit this in in whatever way you can. Take laps around the office while on the phone, go for a “walking meeting” with a colleague, get outside and run with your kids after school. Walk your dogs more briskly, I bet they’d love that! When the intention is there, there is always a way, and this is a must for moving the needle in fat loss.
Cut down inflammatory foods. Everyone’s inflammatory foods will vary, but I will share that I see the best results across the board when my clients reduce their gluten and dairy which are widely puffy-making. If you want to feel a difference pretty quickly, start to experiment with swapping these out. This is also a whole other post in itself, but absolutely something to consider if you’re feeling frustrated and want to feel better within days.
Finally, SUGAR. Cut it fully out. I used to be kinder about this, but after much more studying, I’d be doing a disservice to go easy on you about this one. If you want to change your body, you need to avoid sugar. It’s manipulative, and makes all of your efforts so much harder. It will keep cravings and discouragement high, and energy and zest low. It can be the difference between moving through a clear path and moving through a hormonal snowstorm, so to speak. I know it’s hard, when you’re trapped in the addiction. Of course it is. But just do the hard thing for 3-5 days, and it gets so much easier. It can’t control you anymore when it’s out of your system. Please clear your system so that you have a great chance at success. You know it’s worth it!