In need of some quick and effective fat loss tips? Do you fancy applying some that might ACTUALLY work!? Here are 8 you can take away and apply NOW.
I have compiled a list of nutritional principles, NOT nutritional miracles. Nutritional principles are strategies or methods that you can apply to your general diet and exercise routine to improve your chances of burning excess fat whilst sparing muscle.
1.) Address your mindset- Do this NOW, it’ll save you time. What you need to do is hit an imaginary ‘reset’ button in your head so that you’re no longer in a rush, rushing fat loss will lead to yo yo fat loss (weight goes down, then straight back up again). Accept that sustainable fat loss will take time, probably several months if you want to do it properly. Expecting overnight changes is setting you up for disappointment, and if there’s one thing that slows the fat burning process down… it’s not seeing results.
2.) Set some goals- First things first, go grab a pen and some paper and write down 3 things you want to achieve in relation to your body and health. Be specific and realistic, for example:
1.) Lose 2 inches around my waist in 8 weeks
2.) Lose 4-8kg in 8 weeks (yes, you could do this)
3.) Fit into your expensive pair of jeans
Being specific is the key. General goals leave you spreading yourself too thinly, something you should do with your butter, NOT your fat loss efforts!
3.) Get Intense- Whatever it is your doing in the gym, do it with intensity! I don’t mean ‘go faster’, I mean make the session more physiologically testing by upping the rep range and reduce the rest time between sets. This is when metabolic conditioning really kicks in i.e. your inner furnace heats up and begins to mobilise fat stores for energy via lipolysis. HIIT training is a great way to increase intensity and fat burning, so too are Supersets.
4.) Have Breakfast- Come on now. Not having breakfast when trying to lose weight is like starting your day with the hand break on. Think I’m exaggerating, then allow me to explain. A source of protein and starchy carbohydrate first thing in the morning triggers a cascade of events in your body. Your digestive system is called into action and glycogen stores are replenished. This does 2 things, it tells your brain it isn’t actually starving (despite the 8 hours of fasting overnight) meaning it is less likely to store fat. It provides your organs and muscle with a slow releasing source of energy over the course of the morning, keeping you feeling full for longer. This way you’re far less likely to pick at foods.
5.) DO NOT exclude carbohydrates- This is a no brainer. Just make sure you’re selective with the carbs you eat. Starchy carbs such as long grain or brown rice, sweet potato and brown pasta are all starchy carbs that release their energy slowly which gives your body time to deal with it and use it for energy. Starchy carbs are also more satiating than fatty foods meaning they keep you feeling fuller for longer. And get this, researchers have also shown that either a diet rich in starchy carbs or protein suppresses the release of the hunger hormone ghrelin, another way to reduce total daily calorie intake.
6.) Protein at every meal- Protein is the most satiating of all macronutrients. High protein food or drink can fill you up at the expense of very few calories. Great protein sources such as beef or chicken takes longer to breakdown and release its energy, meaning your body has more time to use it for muscle protein synthesis (growth repair) or energy. Proteins ability to aid muscle growth and repair will support fat loss in itself. The more muscle you have relative to fat the more energy you burn at rest i.e. the higher your metabolism.
7.) Use Caffeine properly- Other than protein and carbohydrate, caffeine is arguably one of the most effective supplements used by professional athletes. The difference is that most people consuming caffeine are abusing it for the ‘feel good’ and social aspect. The problem with this is that caffeine can stimulate insulin, which if consumed excessively and not coupled with exercise could cause fat storage. Reduce your total caffeine intake so that your body becomes more receptive to it, this way you can use it as an ergogenic aid i.e. a tool to improve energy and focus ready for exercise…the way it’s supposed to work!
8.) Get a Diet Protein- For 2 reasons. Diet proteins are usually thicker in consistency due to added flax seed powder. This is amazing at reducing hunger and speeding the transit rate of fat through your gut. The faster fat passes through your gut the less time there is for fat to be absorbed, meaning you excrete more fat when you go to the toilet. The other reason is the additional fat metabolising agents that include Green tea extract, CLA and l-carnitine, these work together to support lipolysis aka the mobilisation of fat to be burned for energy. Consume this after a workout, or if you really struggle with getting breakfast in then try this first thing.