Getting lean is one of the most frequently addressed topics with our clients, whether it's for the sake of appearance (how you look and feel) or performance (power to weight ratio or making weight).
It's increasingly easy to become overweight these days; because of our sedentary lifestyles, we consume more energy (food and drink) than we use/burn in our regular daily routines, resulting in periods of unbalanced overeating.
Overweight and obesity are on the rise across the world, with nearly three times as many people now being overweight as there were in 1975. In 2016, over 1.9 billion adults 18 years or older were overweight, with over 650 million of them being obese.
The key to fat loss success is knowing what to do, keeping it simple and being consistent enough to follow through (even if things go wrong or don't work).
If you want to reduce fat and have struggled to achieve the results you desire, go into the key principles below and reclaim control with our one easy step.
Understand the basics of fat loss
- Amount of food - this is how much you eat in terms of volume and it's measured in calories. If you eat more you will grow if you eat less you will shrink.
- Types of food - this is the types of macronutrients you consume and it's measured in carbohydrates (energy), fats (fatty acids), and proteins (amino acids).
- Timing - this is the timing of when you eat of both elements above.
Follow a healthy diet and consistent exercise routine
When you want to lose fat you have to focus on your nutrition. Because we are so efficient at converting food energy exercise isn't the best way to get leaner. Exercise is a fantastic stimulant, and it can assist us to burn calories while also improving our mood. However, the athlete that believes they can out-train a poor diet will always finish second to the one who has worked on their nutrition.
One thing to note, when you're eating a calorie deficit it's important that you don't under-eat. This can cause your body to go into starvation mode, which will actually make it harder to lose weight. Instead, make sure you're hitting your target calories and eating enough nutrient-dense calories to support your activity level and weight loss goals. And by nutrient-dense, we mean whole foods that are high in fibre, vitamins, and minerals. These foods will help you feel satisfied and energised, while also helping to boost your metabolism. Some good examples of nutrient-dense foods include fruits, vegetables, lean protein, and healthy fats.
Use this one simple strategy to speed up your fat loss.
Eat more protein!
In order to achieve faster fat loss, adding more protein to your diet is a simple strategy that you can use right now. Protein helps you feel full and satisfied, which means you're less likely to overeat. Plus, it boosts your metabolism, helping you burn more calories even when you're not working out. So if you're looking to trim down quickly, add more protein to your meals.ACTION POINTS
- If you're overweight, the most effective approach to losing weight is to keep it simple and focus on energy balance (calories in - calories out). We've discovered that our clients do best when you have just a few things to concentrate on and excel at them completely. Tracking your calories and maintaining this regimen for at least four weeks will get you started on the road to success.
- If you're already in decent shape, the types and timings of your meals become more crucial. Carbohydrate cycling, and intermittent fasting are examples of techniques that can help to shock your body by doing something new. If you get more insulin sensitive.
- Using a strong essential amino acid product like Amino RECOVERY will help to preserve muscle mass while in a calorie gradient.
