TOP 5 TIPS FOR FAT LOSS

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After recently doing a pole on my Instagram story on if people were looking to burn fat or build muscle a whopping 82% voted for burn fat.

Here’s my top 5 tips that could help you lose body fat. Now from my previous blogs you should know by now that to lose weight and body fat you must be in a calorie deficit. That a side these are some alternative tips to use along side a deficit to help promote fat loss.

 

Eat Fat

This seems counterintuitive at first, but it really does work. Eating healthy fats throughout the day helps promote satiety, or the feeling of fullness, which helps reduce cravings for junk foods. Plus, it’s delicious. However, this is not an all you can eat buffet and eat as much fat that you want type recommendation, but for those who still think that eating fat is bad, eating more can be a good place to start. Fat contains 8 calories per gram compared to protein and carbs with just 4 so take that into account when consuming.

The human body burns one of two things for fuel: fat and carbs. Fat is our bodies’ preferred energy source at rest and carbs provide fuel for more intense activity.  In order for your body to burn fat optimally while at rest, your insulin levels have to be low. Eating carbohydrates, particularly refined carbohydrates raises your insulin levels. When you have higher insulin levels, your body is more likely to use carbohydrate for fuel, since elevated insulin is a signal  of having carbohydrate in the body that needs to be used. If you eat refined carbohydrates throughout the day, your insulin levels remain elevated, and you burn those refined carbohydrates rather than fat. Not only does this start to counteract weight loss efforts, it contributes to spikes and crashes in your energy levels and sugar cravings.

How much fat should you eat? As always, it depends. The World Health Organisation recommends getting no more than 30% of your calories from fat.  I myself have seen my best results from consuming between 40-60% of calories from fat.

If you have been avoiding fat because you were worried that it was bad for you. I don’t recommend going from fat avoidance to a high fat diet right away, but here are some tips for getting more fat into your daily routine.

  • Add 1-2 tbsp of ground flax, chia, or hemp seeds to your morning smoothie
  • Have 1-2 handfuls of your favourite nut (unsalted, unsweetened) as a morning or afternoon snack
  • Eat a fatty fish like salmon or trout at least twice per week.

 

Strength Train

Although exercise doesn’t burn fat, it provides a stimulus that does lead to fat burning. In the days after a strength-training session your body is in a state of recovery and the amount of fat you burn while at rest increases. As a result of needing to recover from a training session, your body increases its resting metabolic rate, or RMR. Your RMR is how much energy you would burn in a 24 hour period if you don’t move. RMR is much higher in a person who exercises regularly than in one who does not. And strength training is superior to aerobic training when it comes to raising RMR. Why? Strength training creates a lot of microtrauma (damage) to the working muscles. After a session, the body repairs these muscles and it is through this process that we gradually become stronger. The increased energy demands of recovering from a strength training session are significant. Strength training increases resting metabolism. And what does your metabolism burn when you’re at rest? Fat.

 

Walking

Along with opposable thumbs and the cerebral cortex, walking is what makes humans unique. We are designed to walk, a lot. Unfortunately, in modern life, a lot of us have become sedentary and don’t need to walk much to survive, so many people are missing this important element of a healthy lifestyle. The benefits of walking go well beyond fat burning, it’s probably the single best thing you can do for your health. If time is a factor, go for the minimum of 30 minutes daily, accumulated in bouts of 10 minutes or more. If you have the time and like to walk, really go for it and do as much as you can. The benefits of walking are well documented, but there also seems to be an X factor that goes beyond caloric burn or anything else that’s easily quantifiable. One theory on the health benefits of walking is that it’s a return to a more natural state, and it enables our bodies to function the way they were designed.

 

Sleep

Sleep has a specific impact on the maintenance of a healthy body weight. Most adults need between 7 to 9 hours of sleep every night. When we are in a state of reduced sleep, we are less resilient and more vulnerable to stress. And when we experience stress, we are more likely to crave energy dense foods. That’s because for millions of years of human evolution, the sources of stress were threats to our very survival, including starvation. So stress resulted in a powerful signal to seek out food. Even though our modern conscious minds know that most of our stressors (say, a big deadline at work) won’t result in us starving to death, we haven’t outgrown this metabolic pathway and still get strong food cravings that have nothing to do with hunger. One of the best ways to manage stress is to ensure you’re getting enough sleep. This helps keep you resilient, keeps your hormones in check, and your cravings at bay.

 

Drink Water

Recent research shows that drinking plenty of water leads to weight loss by decreasing the amount a person eats and boosting fat metabolism. The opposite also appears to be true, that less hydration is correlated with increased body fat. How much water should you drink? This depends on your body weight and activity level, but a good place to start is to take your body weight in pounds, and divide that by 2, and drink that number in ounces. So a 150 lb. person would drink 75 oz. of water, or just over nine 8 oz. glasses of water daily. Yes, other beverages such as coffee or juices can provide the hydration required to sustain life, but in terms of optimal health, there’s just no substitute for clean, clear, old-fashioned H20.

 

Help and Advice

If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching drop Aimee an email on aimeevictorialong@icloud.com o find out more information on how we can help you just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively  go to this link to set up a consultation call.

 

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