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Faster Fat Loss With One Simple Strategy

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.

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Understand the basics of fat loss

If you want to lose weight, it's important to understand the science of nutrition. This will help you figure out how your body works and what foods you should eat to lose weight. There are three primary principles of nutrition, as you may see if you examine most "diets" and nutrition styles:
  1. 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. 
  2. 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).
  3. Timing - this is the timing of when you eat of both elements above.
The key to reducing body fat is keeping your entire calorie (kcal) intake between maintenance and deficit. Put another way, if you're eating a lot of energy you're going to have trouble burning extra body fat - your body can only break down fat for a short period of time before it needs to be replenished. That being said very calorie-restricted diets also are likely to slow your metabolism and cause rebound binging so we don't advise that. 
TIP: To figure out how many calories you'll need to cut, first calculate how many calories your body burns every day on average with a TDEE Calculator. Then to get started and gain some insight into what you eat now by using a tool like MyFitnesspal can get you started on your journey to creating a calorie gradient. If you can't measure, you can't manage your goals so this is a great place to start. In orders of hierarchy doing this one simple change, will give you the biggest bang for buck when you're consistent. Even if you're not tracking the exact foods, just drawing attention to the total amount of food is half the battle. 

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.
Some high-protein foods include chicken, fish, eggs, tofu, legumes, and nuts. Aim for 20-30 grams of protein per meal, and make sure to spread it out throughout the day. This will help you stay satisfied and avoid overeating later on.
If you're working out, keeping muscle mass is critical, especially if you're on a calorie deficit. Calorie-restricted diet mean can burn the body's muscle mass (as well as fat). Your muscle mass is the engine of the body, if your engine gets smaller the harder it will be to burn.
TIP: Protein timed around your workouts or an EAA supplement like Amino RECOVERY is a great place to start during workouts to protect your muscle (your engine) and top up your amino acid stores for recovery. Get your trail pack here.  

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.
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