- Understand calories and energy balance
The science behind fat loss is incredibly simple. You need to be in a calorie deficit, which in layman’s terms means burning more calories than you consume. And you need do this consistently over time to see results.
Hit me up and Ill send you my calorie calculator help sheet
- Track your calories
People often say they can’t be bothered tracking calories because it’s “too much”. Yes you can lose body fat without doing so but its guesswork. Most people want a quick fix to weight loss well this is it! Tracking your calories to ensure you stay in a calorie deficit. The foods we reach for these days are dense in calories and its far too easy to over consume hence why so many people struggle controlling their weight.
Myfitnesspal is a free app that allows you to do this
- Increase your NEAT (non-exercise activity thermogenesis
This is anything that isn’t specifically exercise. Climbing stairs, doing housework etc. The most popular and effective way to do this is through steps. Walk more wherever possible. Take the stairs instead of the lift, get off the bus a stop early, walk the dog more (they wont complain) or just go for a walk on your lunch break.
And an added bonus of steps is it can help reduce stress and anxiety
- Planning ahead
Fail to prepare, prepare to fail. It’s a cheesy line but so very true, especially when it comes down to fat loss. Prepping your food in advance is vital to success. If you’ve made your own grub then you can tailor it exactly to your calories and know you are still on track.
If you are grabbing food on the go on your lunch hour you might think you have opted for a ‘healthy’ option, but you don’t have any idea how many calories you are consuming and can very easily knock yourself out of your calorie deficit.
- Choose wisely
Not all foods are created equal. The ones that are absolutely delicious are generally ones dense in calories and should probably be avoided during a fat loss phase.
Sweet treats for example can take a massive chunk out of your daily calorie allowance and provide very low satiety. Resulting in you needing to eat again to feel full.
Whilst following a fat loss program you ought to go for foods high in fibre and nutritional value, these foods will fill you up for longer periods of time and make you feel good from the micronutrients they contain.