August 23, 2022
Changing your body composition is hard, especially if you want to lose fat. Sure, fad diets, shady procedures and fat-burning supplements that promise quick results are tempting. But you want to achieve long-term and sustainable fat loss right??? We hear you! And that’s what this post is all about! Read on for some of our top tips:
Increase Your Protein Intake
This is one of the best ways to help with fat loss. Compared to carbohydrates and fat, protein keeps you full for longer and can help reduce the number of calories you consume. Increasing your protein intake will help you retain and build lean muscle mass. Lean muscle is important for fat loss because it can increase your metabolism. Consuming more protein has also been shown to decrease the hunger hormone, ghrelin, leading to fewer cravings. Around here, we love healthy protein sources such as eggs, fish, tofu and chicken, and legumes.
Don’t Drink Your Calories
What’s worse than sugar? Liquid sugar! Beverages such as juices, pop, alcohol, and sweetened dairy are packed with sugar, calories, and synthetic food chemicals and are very low in nutrients. It is also very easy to over consume sugar-sweetened beverages because they taste so good! The calories can definitely add up here and eventually lead to excess fat gain. Instead of soda, we like to sip on kombucha, lemon water and Spindrift.
Drink More Water Instead
This may not be the sexiest tip but adequate hydration is so important for fat loss. For one, it doesn’t contain any calories so you can drink as much as you like! It is also a natural appetite suppressor. Sometimes, feeling hungry may actually mean that you are thirsty instead. The next time you are feeling snacky, try reaching for a glass of water first. This may be all you need! Water is needed to remove toxins from your body. And when it comes to sustainable and long-term fat loss, you want to make sure that you are adequately detoxing toxins from your body. To make sure we stay hydrated, we carry a super cute water bottle around with us everywhere we go!
Eat Your Veggies!
Let’s face it, starving yourself to lose weight is no fun. The solution? Vegetables! Vegetables are lower in calories compared to most foods. This means that you can eat a large volume of vegetables while still keeping your caloric intake low. Vegetables are also high in fibre and water and can help with appetite suppression. But vegetables are not just important for weight loss. They are rich in important vitamins, minerals and antioxidants. This is important for maintaining general good health, preventing diseases and extending healthspan. When we sit down to eat, we ALWAYS make sure that at least half our plate is filled with vegetables.
Sleep is one of the most overlooked factors that can affect fat loss. In our experience, it is often the missing piece when someone hits a plateau or their progress is stalled. Sleep helps regulate appetite and hunger hormones. Inadequate sleep often leads to feeling hungrier, eating more and experiencing more cravings.! Poor sleep can also lead to lower energy levels the next day. This means that you may not be able to go as hard as you want to during your workouts. You are also more likely to make bad food decisions when you are tired. We try to get at least 8-10 hours of sleep every night, and think you should too!
YOU HAVE TO EXERCISE TO LOSE FAT! Exercise will help you torch calories, build muscle and increase your metabolism. We are often asked what the best form of exercise is for fat loss. Our answer is always the same: it is the type of exercise that you are willing to do consistently. If you like weight lifting, then go ahead and do that. HIIT? Sure! Yoga, running or pilates, you do you! The most important thing is to stay consistent and exercise in a way that resonates with you most.
So there you have it. Those are some of our top tips for losing fat and improving your body composition. Remember, fat loss takes time, consistency and hard work. Be patient with yourself and do your best! Now it’s your turn. What have you tried that has worked for fat loss?
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