8 Tips to losing Body Fat and keeping it off
It one thing when your training hard and trying to eat right to lose that unwanted fat but its another when your trying to lose it and keep it off permanently.
Here are a few tips to help you rid of that unwanted body fat for good!
Protein, Protein, Protein. Meaning of First Importance Protein will keep you fuller longer, eating a protein rich meal consisting of some meat or eggs will generate more heat than a carbohydrate rich meal therefore assisting your metabolism to stay running hot.
Train with Weights. Don’t worry you wont bulk up especially when your eating accordingly to how you should be to lose body fat. To rebuild and recover your muscles requires using energy so therefore your body is always working harder to recover and repair. Each kilo of muscle will have you burning an extra 250 calories per day. Remember muscle requires energy, Body is wasted space!
Eat the appropriate amount of food your body needs for fuel not the amount of food you feel you think you need.
If your aim is to lose body fat then you must follow the rules when it comes to eating what your body needs to fuel with a slight deficit and no more than that. When choosing the amount of food your body needs make sure you plan your macronutrient amounts according to you lean mass and not your whole bodyweight.
Drink more water! There are times that you may feel you are hungry when all you need is to stay hydrated. There could be times that you may think your hunger is your body telling you to eat and yes generally that is true but a common mistake in the world is people thinking its hunger only to be because they haven’t kept there body hydrated. It could be a fact you need more water to sip throughout the day to feel satisfied and only eat when you are required to with the right meal choices.
The more you move, the more you lose. A good motto to follow! Stay active through your days. It doesn’t mean you have to train intensely every day. Go for a brisk walk during the day or a light jog, go for a swim, park further away from your workplace. Try to move more each day as this will account to burning more calories.
To make better choices in with your nutrition and training you need to get enough sleep. Research has shown that with sleep deprivation you will make poorer food choices and eat excess calories. Aim for between 7-9 hours per night and make sure you try to unwind prior to bed instead of stressing about daily activities to ensure you have a restful nights sleep.
Get in enough Antioxidants.
Fruit and Vegetables are your source of micronutrients your body needs to ensure proper functioning.
Aim to get you 7-10 servings of fruit and veg to ensure enough fibre in your diet, to stop blood sugar fluctuations and keep balanced that will keep your insulin sensitivity high and your body absorbing the food efficiently.
Keep your Fatty acids up
Keeping up your fat intake will help you lose that unwanted fat and help you achieve your optimal body composition.
Why?
• Omega 3 fats turn on genes that are involved with lipolysis (body fat burning as your source of fuel) and support thyroid function.
• Eating a higher portion of essential fats in your diet as opposed to carbohydrates will ensure you keep your insulin more sensitive as opposed to being more resistant with excess carbohydrates.
• Cholesterol is used to make hormones. Eating the right balance of fats will keep your hormones balanced. Fat loss will become a much easier task when you can have your hormones balanced.
• When paired with protein this will make for a very satisfying and filling meal, which will stop your cravings.
So the bottom line is if you want to curb your cravings, get the body composition your after, balance your hormones and keep your bodies metabolic rate running hot then I hope you can follow these guidelines to ensure you get your desired result.