Nutrition

Top 5 Fat Loss Tips

So it’s still summer time and for many, we haven’t reached our goal of obtaining the lean physique we all desire. For some, losing fat can be a bit more difficult and this is completely normal. Losing fat is something almost everyone wants to do, but for many, the process can be painstakingly difficult to achieve. However, once you are able to learn some of the most basic principles and realize that losing fat or weight isn’t as complicated or difficult as many believe, the process can be faster and a lot more enjoyable. So how do you go about losing fat without suffering? Here are my 5 biggest tips:

 

1) Eat More Protein

 

Protein is one of the most basic of the 3 major nutrients in which the body needs in order to sustain life. Protein is made up entirely of amino acids that create much of the hormones within the body. The reason why protein is seen by so many athletes, bodybuilders, and even nutritionists as one of the most important, if not the most important nutrient to consume is in regards to how the body uses protein.

Protein is used to build muscle and maintain a healthy body, however, it also has the highest thermogenic effect of all the macronutrients at around 30% of all protein digested being burned off in the digestion process itself. Focus on meats such as chicken, turkey, beef, fish, pork, etc. and other foods like milk, cheese, eggs, nuts and even protein powder.

meat for muscle

2) Eat More Fat

 

Although this sounds counterproductive, consuming healthy fats do not make you fat. In fact, healthy fats are essential to the body because our brain uses it to function. Fat is also responsible for healthy hormone levels. You should aim for around 0.3-0.5g of fat per pound of bodyweight per day. Some healthy fat sources are foods such as avocado, almonds, peanut butter, olive oil, salmon, egg yolks, and even bacon.

 

3) Consume A Fiber Rich Diet

 

Fiber is extremely important for a diet when losing weight because fiber helps with controlling diabetes and cholesterol within the body. Fiber is primarily found in plant products and is broken down into either soluble or insoluble fiber. Soluble simply dissolves in water and insoluble does not dissolve in water.

 

A diet rich in fiber helps keep you feeling full physically for a much longer period of time. This is extremely important when dieting because the longer you can remain feeling full, the less likely you are gong to be to binge eat or consume extra calories in order to satisfy hunger. When you reduce calories on a diet to lose weight, many people end up feeling hungry constantly throughout the day. This is often because we drop our calories way too low way too fast, which our body dislikes and we are never left with a bloated stomach or feeling satisfied. By increasing the fiber in your diet, not only will you end up eating more food, but you will be left after your meals feeling full and satisfied, while being less likely to over consume on food.

 

4) Move More

 

Although your diet will have the largest impact on your fat loss goals and success, it’s also very important to make sure you become more physically active. Try to get in around 30 min of cardio or some sort of physical activity at minimum a day. For many, this may seem difficult but I promise you that you will have the time for it. Try walking to the stores close by or taking a walk to a local park with some family or friends. Avoid sitting down all day and perform many tasks that you can while standing up if possible. Although it sounds so simple of a tip its one that can have a large impact on your fat loss success.

summer fitness

5) Find  A Partner

 

This is one of the next biggest things I could tell anyone when trying to lose fat. For many, if we try to exercise or eat healthy alone, it can become extremely boring which makes it more difficult to stick to a routine. Find a partner to workout with and go on a diet with.

By having a partner you can have the small competitive edge to help you stay on track simply by trying to see who can run faster or for longer. If you live with a spouse try asking them to join you on a diet and exercise routine. Not only will you have someone along the way to push you harder and help you stay on track, but you will both be helping each other simultaneously along the way towards losing fat or weight and living a much healthier lifestyle.
These are my 5 biggest fat loss tips I can give almost anyone. Although they sound very simple, which they should, these small changes to your daily life can have one of the largest, if not the largest, impact on your success in order to lose weight and slim down. Never try to do it alone when you have the ability to have someone else push you harder along the way.

Be smart about your daily food choices and learn that you don’t have to starve yourself in order to lose weight; you simply have to consume different foods. Lastly, the more effort you put into your goals, the greater the success and the results you will have. Stay on top of being physically active as much as possible every day and you will see results at a much faster rate.

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Billy Galipeault

Billy Galipeault

Writer and expert

Billy is passionate about all things fitness and nutrition, with an emphasis on muscle and strength building. He's currently serving active duty in the air force, while building his body muscle by muscle in his free time.


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