Hey,
When it comes to losing fat, there isn’t just one way.
There are a lot of things you have to consider and ultimately what worked for one person may not work for another.
However…
There are some things everyone can follow that will help them progress
Let’s jump in
1. Make sure you’re in a calorie deficit
Now this sounds super simple, but in order for you to lose fat you need to be in a calorie deficit. In other words you must be consuming fewer calories than you burn. In some cases people, clients, think they are in a deficit, but are actually not.
How is that possible? Well it could be caloric foods like nuts and nut butters that make up their calories. In some cases it’s coffees and small ‘treats’ that over the course of a week add up and make up what you thought was your deficit.
My advice? Follow a specific plan or track your macros using something like MyFitnessPal.
2. Increase your expenditure
Sometimes when we’re looking to lose fat we think less calories and more cardio.
Even when we do begin to reduce calories and increase our cardio, never under estimate the importance of steps. If you’re doing 30-45 minutes cardio 3-4 times per week (even daily) plus 4-5 resistance workouts but only getting 3,000 steps a day, you may be making things harder for yourself.
Tip: Aim to get a few thousand in a morning and evening. I get mine walking the dog listening to a podcast or some music!
3. Hydrate
How can hydration help your fat loss? It’s easier to understand than you think.
If you’re not hydrated, you can confuse hunger with thirst.
Drink some water.
If you’re still hungry, you’re probably in a deficit and the diet is working, or you may not have enough of tip number 4!
4. Sleep More
Yup! Not only will your muscles recover so you can perform better in your sessions but a lack of sleep can increase appetite by affecting hormones.
Making us more likely to be hungry and crave foods.
5. Calorie Banking
What the hell is calorie banking? Well, are you never hungry in a morning but ravenous in an evening? Or starving in a morning but never feel like eating in the day or at night? Calorie banking allows you to fast for longer periods in your day saving your calories for when you are the hungriest!
Some could call this intermittent fasting.
Maybe you choose not to eat for the first 5-6 hours of your day and the ‘bank’ your calories towards the back end of the day!
They are my top tips that anyone can follow!
Hopefully you find this useful, and if not?
