One of the most popular things people ask me as a personal trainer is “how can I lose weight quickly?’ The problem is, people can do amazing workouts but most let themselves down outside of the gym. Although everyone is different, and has specific weight loss and fitness goals, there are some things everyone can do to help aid burning the pounds. Read on to find out my top 5 tips for fat loss.
Tip #1: Drink Water Before Each Meal
This might sound simple, but it can be very effective. A huge percentage of people do not drink enough water each day. Even being slightly dehydrated can slow down your metabolism. Water will also make you feel fuller, meaning you eat less during your meal. This can be helpful for those who struggle to cut down on food.
An extra little tip. If you find yourself craving certain foods, add a slice of lemon to your water pre meal. You may find this helps remove the desired taste from your mouth.
Tip #2: Get Enough Sleep
When it comes to fat loss, the importance of proper sleep is underrated. When you deprive yourself of sleep, your body pumps out excess insulin in an attempt to move glucose from your blood to your cells. This process happens naturally but lack of sleep makes it less effective, so your body goes into overdrive to compensate.
The problem with this is that insulin is a fat storage hormone. So you don’t want to promote more than is necessary. Moreover, when your cells are starved of glucose the carbohydrate cravings will hit you full force
The added benefit of scheduling a proper sleep pattern is that going to bed earlier will prevent you from late night eating. Another huge downfall for those trying to achieve weight loss.
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Tip #3: Increase Your Protein Intake By 20%
Increasing your protein intake is another excellent step towards higher levels of fat loss. Most people don’t get enough protein in their diet as it is. But this is especially true for those looking to lose fat while retaining lean muscle mass.
A protein rich diet will help make you feel fuller for longer. Helping keep those hunger pangs at bay. Even better, for every 100 calories of protein you eat, your body needs to burn around 30 of those just to break down the food.
Tip #4: Try Meditation
Combatting stress is just as important for fat loss as getting enough sleep. Stress has a detrimental affect on the body. Both physically and mentally. Why not try doing some meditation? Or even take a yoga class? This will help you to beat stress and gain focus to be able to stick to your eating plan.
Tip #5: Clean Out The Fridge
Start with a good clear out. The fridge, freezer and kitchen cupboards. If there are things hiding in there that hinder fat loss, throw them out. If you don’t have bad diet foods in your home, you can’t eat them. It’s that simple!!
Another thing to consider is sticking to single ingredient foods. Single ingredient foods are more nutritious. Sticking to these also means cutting out processed foods, which only promote bad eating habits.
To achieve the best possible results when it comes to fat loss, you obviously also need to follow a great workout plan. However, following these five tips outside of the gym could be the key to achieving your weight loss goals faster.