12 Things You Can Do To Increase Your Fat Loss
Making big changes and trying to overhaul your life to lose weight might seem like the best thing to do to get results but actually it's more effective, and a lot easier to incorporate small changes into your lifestyle which will add up and give you lasting change. Here are 12 tips that will help you lose the most fat possible.
Eat More Protein
Protein keeps you feeling full for longer, helps build muscles (which burn calories) and affects your hormones in a positive way. Studies have shown that eating more protein tends to encourage people to eat less calories overall.
Have a Starter
Having a starter can decrease your calories at a meal by 10-12%, but only if that starter is a green salad without creamy/oily dressings.
Nuts are full of healthy fats, fibre and protein which make them a great fat loss snack. Watch the portions though, have a serving the size of your thumb.
Get Weight Regularly
If you're trying to lose weight it's easy to avoid the scales just in case they don't show the result you want but people who weigh themselves regularly maintain a better weight.
Find a Diet That Works For You
We don't really believe in diets but we appreciate that sometimes they can be useful to people beginning a weight loss journey to get you started so find one that fits in with your likes and dislikes and you'll be more likely to stick to it. There's no point in picking a low-carb diet if you love bread and pasta or a paleo diet if you love grains!
Get Some Zzzzzzs
It's been proven that lack of sleep negatively affects your weight. People getting less than 7 hours sleep a night are more likely to be obese. And the less sleep you get, the higher the weight! Aim for 7-9 hours per night.
Look After Your Friendly Bacteria
There are 10 times more bacterial cells in your digestive tract than cells in your entire body! These bacteria interact with receptors in your body and impact brain signals and hormones that control calorie burning and fat loss. Eat fermented foods like yogurt and kefir or take a probiotic supplement to ensure you have the best bacteria working for you, not against you.
Have a Bit of Green
Avocados... These contain high levels of monounsaturated fat (so does olive oil and beef). Monounsaturated fat has been shown to be beneficial in losing fat stored around your mid-section. Use them in salads or salad dressings or make guacamole and snack with sliced vegetables or, our favourite, add some to you smoothie to make it really creamy.
Drink Calorie Free Drinks
People often forget to count the calories that they drink but these can quickly add up and undermine your weight loss efforts. Try drinking calorie free drinks as much as possible, black coffee or tea, water flavoured with mint or lemon or green tea. The latter not only is zero calorie, it can also ramp up fat burning!
Eating breakfast sets you up for the day and gets your metabolism fired up. Skipping breakfast can lead to energy slumps and afternoon or evening snacking.
Eat The Right Breakfast
Skip the baked goods and make sure you get plenty of protein at breakfast. This will help keep you feeling full and will avoid carb cravings later in the day.
Eat When You're Hungry
Often we eat because it's time to eat, lunch time, tea time etc. People who manage their weight successfully tend to eat when they're hungry, they also stop eating when they're full. Usually 3 meals and a couple of snacks suits most people but don't force yourself to eat calories you don't want just because convention says you should. (Word of caution though - If you're not eating enough the body will go into starvation mode and slow down any fat loss so make sure you do listen to your hunger cues and don't avoid eating when you are truly hungry.)