Three Steps to Quicker Fat Loss
Every One Of Us Thinks About Fat Loss
If you ask 10 different gym goers about their goals, chances are 8 or 9 of them would include fat loss.
Many times, it gets phrased as “leaning out” or “toning” but the road to these goals is the same: reducing our body fat.
There are many considerations when it comes pursuing fat loss goals, for example:
- How to ensure that fat loss is achieved, and not just weight loss (where muscle wasting can become a byproduct).
- Determining whether your body is in a healthy state for fat loss. Chronic dieters may experience a slowed metabolism. The body adjusts to consistently low caloric intake over time. Building muscle will increase the metabolic rate.
We will address these considerations in the three steps to quicker fat loss below!
Be Mindful Of Your Caloric Intake
Counting calories is not necessary for the majority of people with fat loss goals. One must be mindful, however, of the caloric content of their food. Fat loss requires the body to take in less calories than it burns. This becomes easier with a diet focused on whole, natural foods like lean protein, vegetables, fruits, and grains.
Don’t hyper-fixate on when you eat, but rather what and how much. Simply listen to your body and feed it nutrient-rich foods when you get hungry.
“Clean eating” is not a catch all solution either. Some foods that are considered by most to be clean can make calories quickly add up. Healthy fats like olive oil, peanut butter, and avocado are good examples.
In addition to being an incomplete picture nutrition wise, clean eating can lead to negative behavior patterns. Individuals who focus on eating clean are more likely prone to binges due to long periods of restricting their favorite foods.
The best strategy is to practice moderation. There is no need to completely cut out any specific foods from your diet.
Be aware of highly caloric, yet un-filling foods such as:
Sugary drinks (juice, soda, sweet tea, flavored coffee)
Processed carbs (white bread/flour, crackers, chips, desserts, candy)
There are also a number of easy to use calorie counting apps that can help you reset your sense of daily consumption. They include:
If you find yourself stuck and need a boost, check out the products in our Nutrishop Omaha weight loss stack to boost your metabolism and accelerate fat loss!
Combine Resistance Training and Cardio
Cardio is often a first priority when it comes to fat loss, but just as important is resistance training!
Like we addressed above, fat loss requires the body to burn more calories than it takes in.
Where does resistance training fit into this equation? Resistance training is the most efficient form of exercise to build muscle. The more muscle we have, the more calories are required by our body to function. Muscle is a metabolic supercharger!
If you’ve tried many unsuccessful diets in the past, you may be best suited to focus for a period on adding muscle, as this will make subsequent diet attempts easier.
Cardio will burn more calories than resistance training, so it is also important, but it will not be as impactful on muscle gain.
To further promote muscle gain, emphasize a high protein diet. Eating protein rich foods has the advantage of making you feel fuller which will make dieting easier.
Get Enough Sleep
Take a moment to reflect, how do your eating habits change after a poor night of sleep?
If you’re like most people you’re more apt to overeat and reach for less nutritious foods.
This is not due to lack of willpower.
When you don’t get enough sleep, your body produces more ghrelin, the hormone responsible for hunger. It also produces less leptin, the hormone responsible for making you feel full.
Don’t fight against yourself! Get 7-9 hours of sleep each night.
Still not convinced?
In one study, overweight adults lost over 50% less fat and over 30% more muscle when sleep restricted, even though they were in an identical calorie deficit!
Reach Out Anytime
Our staff is here to help you make progress towards your goals and, if needed, help you find the correct nutritional supplements to support your weight maintenance program.
Until then our Nutrishop Omaha team is wishing you continued success!