Let’s face it. Everyday, you’re inbox, computer screen and break room are often the focal points for conversations around fat loss, diet plans and exercise programs.
It’s no wonder you get overwhelmed and confused with all the chatter.
I’ll be the first to admit……
Fat loss is simple AND fat loss is hard.
As a fitness expert, I commonly see clients who want weight loss and want to eat whatever they want/desire for the day.
Unfortunately, fat loss cannot occur from eating pizza and what our body “craves”, there’s a bit more discipline and effort that goes into dropping a few lbs.
Unfortunately, it’s all too common to see individuals bust their tail for a week or two, restricting their calories exponentially and then find themselves diving in head first to the first cake they see.
A) Don’t want to put in the work needed to see changes over time
B) Overestimate their calorie intake
C) Try to lose weight too fast and cave
D) Want instant results
Instead of spinning your wheels trying to find the next diet plan, I’m going to break it down plain and simple for you with 3 science-based facts that’ll speed up your fat loss efforts without all the added fluff.
#1: Make every meal consist of a fat, protein and veggie.
You can’t go wrong here. Most of us eat more carbs than we need and instead of trying to obsess over every morsel keep it simple and look at your plate.
Do you have a protein? Eggs, steak, chicken, salmon, etc. on your plate?
Do you have a healthy fat or two? Avocado, seeds, oil, dressing, cheese, full fat yogurt, etc. on your plate?
Do you have fiber/veggies on your plate? Broccoli, cauliflower, turnips, spinach, lettuce, tomatoes, carrots. (This should take up most of your plate, btw) I like to make my plate as colorful as possible. Fill up on these. The fiber will help you stay full and more satisfied, promise.
#2: Lift weights 3-4 times a week.
Hands down, strength training is one of the best exercises you can do under a fat loss plan. When in a dieting phase, not only do we lose fat, we also loose a little bit of muscle. Which is why it’s essential to lift weight and keep your muscles under tension throughout this period.
You need to keep the muscle. And, as I say, muscle is EXPENSIVE and it has to be earned and kept around to keep your metabolism revving and your body composition optimal.
A perfect strength training protocol would be something like #FitFormula where the guess work is taken out and you can follow a protocol backed by science that works.
Otherwise, if you can’t get to the gym, just use your body weight. Squats, push ups, pull ups, lunges, sit ups and planks will do. Just remember your body adapts so overtime you’ll need to increase the weight to see results.
#3: Balance your hormones by eating more mindfully.
The time at which it takes for your stomach to tell your brain you’re full is 20 minutes. Too often we’re hunched over the sink, eating in the car or shoving our food down in between clients. Slowwwwww down. I know life gets crazy but we can all take a few minutes to enjoy our food.
Eating too quickly often leads to overeating.
“After a meal, your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones. These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and helping you stop eating.” (Healthline.com)
Eating slowly can also benefit you with:
- increasing your enjoyment of food
- improving your digestion
- helping you better absorb nutrients
- making you feel calmer and more in control
- reducing your levels of stress
If you’re currently struggling with the next steps to take for your fat loss goals, Ryan and I opened our first ever dual-coaching group for men and women looking to build lean muscle, gain strength and boost their metabolism.
We take the guesswork out for you by applying practical and realistic methods to get you the results you want. No more running in circles and jumping from plan to plan. We got your covered with workouts, nutrition tips, hormonal balance tools and much more!
#FitFormula starts on MONDAY! Grab your spot HERE.