Fat Loss Does Not Need to be Complicated
Losing fat and dropping a dress size or two is a common goal for many of us! There is so much information out there on how to do this that it can be really overwhelming, but it doesn’t have to be complicated. In this blog I will talk about effective strategies and lifestyle changes that can help you lose fat and reach your desired dress size. Don’t get me wrong, losing fat isn’t easy but it is achievable with dedication, consistency and most importantly, patience! There is no quick fix. Here is how you do it…
Create a Calorie Deficit: Being in a calorie deficit means consuming fewer calories than you burn. My biggest tip here is to track everything! Including what you eat AND drink! Start off by weighing everything out, for a minimum of one week. Ideally you should do it forever, but I know it is a huge pain the back side. By weighing your food out for a week, you will get an idea of how many calories you’ve been eating and get your portion size under control.
How do you know how many calories you should be eating? Hop online and find a calorie calculator, be honest about your activity levels. If anything, underestimate this to start with. Once you know how many calories you burn per day, aim to consume 300-500 calories under than each day. Never go more than 500. This will create a moderate calorie deficit which will ensure stead and sustainable fat loss without compromising your overall health. Please note that this is an AVERAGE amount for the average person. If you want more specific help on your calories or training, please pop me a message I would be more than happy to help!
Opt for Nutrient-Dense Food: Try to eat nutrient-dense food that give you essential vitamins, minerals and fibre while keeping you satiated. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet. These will not only support your fat loss but also support overall well-being.
Portion Control: Now I don’t know about you, but portion control is one of my biggest downfalls, but it is crucial when it comes to losing fat. Weighing out all your food especially at the beginning will really help you with this, particularly with food items like rice, potatoes, and pasta.
Increase Your Protein Intake: Protein is fabulous and plays a crucial role in your fat loss journey. Protein helps to boost your metabolism, preserves lean muscle mass, and keeps you fuller for longer! On average you should aim for 0.8-1 gram of protein per pound of your body. This is an average and there is evidence to suggest that it should be higher than this! Protein rich foods are things like lean meats, poultry, fish, eggs, and dairy products. We go over this in your personal training sessions and can help you to get a more specific goal for you. Contact us for more information.
Stay Hydrated: Drinking water is essential for overall health and supports fat loss. Being hydrated will help keep your metabolism functioning, aids digestion and helps control your appetite. Aim for at least 8 cups of pure water per day and increase your intake if you are working out or in hot weather.
Regular Exercise: Strength training is proven to be one of the most effective forms of exercise to aid fat loss. The most important thing for you to know is that you can not target fat loss on your body. The only way to reduce your fat is by being in a calorie deficit and any form of exercise will help because you are increasing your energy expenditure. Strength training helps boost your metabolism, improves your muscle mass and by doing this means that you burn more calories at rest. But for overall health and fitness, it is important to incorporate both cardiovascular exercise as well as strength training.
Prioritise Sleep and Manage Stress: Sleep and stress management is often overlooked but are vital components of fat loss. Lack of sleep can disrupt our hormones that regulate our appetite, which can make us have cravings and lead to overeating. Aim for at least 7-9 hours of sleep each night. For stress management it is important to find something that you enjoy doing and have some real me time!
Goals: Set clear goals. It is essential to set yourself clear goals, determine your idea body weight or body fat percentage and establish realistic and achievable targets. This will help keep you motivated throughout your journey.
Track Track Track: You must track your progress. If you don’t start tracking right from the beginning, you will not know how far you have come, and you might not realise how far along your journey you have come. That being said, it is important not to just use the scales as a tracking tool. You should also take your measurements alongside this. Sometimes, particularly if you are new to exercising your body will be building muscle mass which has a weight to it, but at the same time if you are in a calorie deficit it will be losing fat as well. So the scales may not move, but this does not mean you aren’t making progress to your fat loss journey. Make sure that you are taking your measurements as well and regularly review this. It may be that you need to make some more adjustments along the way and that is fine, but keeping track will allow you to monitor this.
Support: Surround yourself with people who will support you through your journey, if you have a partner, friend, or family that you live with try and get them on board to! Sharing your journey with others will help you stay more focused and accountable! Don’t forget to stay consistent. We don’t always feel motivated, particularly if progress feels slow. BUT remember that slow progress is still progress! And small, consistent changes add up over time and lead to long-lasting results.
If you would like help on your fat loss journey or if you have other goals that you want to achieve, Pink Fox Fitness can help you. We offer personalised training sessions to suit you, your goals, and your lifestyle. We take a holistic approach and will help you with setting, tracking, and monitoring your nutrition and fitness levels.
Visit www.pinkfoxfitness.co.kuk for more information. Or email kelly@pinkfoxfitness.co.uk