Fat Loss Top Tips
In the news recently, England’s Deputy Chief Medical Officer, Jenny Harries, has said she is very concerned about a second spike in Coronavirus cases and that reducing obesity levels is one of the best ways we can control the severity of another outbreak.
Therefore, we thought this was the perfect opportunity to share The Huddle’s 6 Top Tips for Fat Loss!
Create a #caloriedeficit and track your meals – A calorie deficit is where you consume fewer #calories than your body uses, and without this, I’m afraid you have no chance of losing weight. Seek the help of a #personaltrainer and download an app like #myfitnesspal to help you track, this will double your #fatloss efforts! Without tracking, you are ’shooting in the dark’. Once you get in a good routine you can relax this, but it’s vital you get an understanding of what you are putting in your body vs your energy expenditure (and don’t cheat – make sure everything goes on there, yes, even that bag of lentil chips you scoffed whilst dinner was cooking. It all counts!).
Get #protein on board – There are countless benefits to #eating a good level of protein:
It promotes #muscle repair
It preserves muscle during weight loss
It slows down the absorption of sugars into our bloodstream
It helps prevent hunger. It’s proven that 1.5 is the magic number to aim for when it comes to protein. To hit the right amount, multiply your weight in kg by 1.5 – eat at least that many grams of protein per day, spread evenly over #meals and snacks. That could be in the form of protein powder or high protein foods such as eggs, chicken, turkey, fish, quorn, tofu, skyr yogurt, feta cheese. The rest of your calories can then come from carbohydrates and fats.
Turn #Netflix off and get to #sleep – There are two parts to this. Firstly, most successful people who have bodies they are happy with have killer routines. They don’t binge watch Netflix until 1am every night. As a general rule… ‘bad things’ happen after 10pm! Get to bed early and get up early, have a black #coffee and #train or go for a power walk (this will contribute towards achieving your calorie deficit). Sleep also aids fat loss by reducing stress hormones such as cortisol and ghrelin, in addition to this, it increases the production of the hormone leptin (which is released by fat cells) to help suppress hunger.
Hydration is key – You’ve probably heard it a million times, but it’s the WATER that shifts the #fat out of your body! You must drink at least 2-3 litres a day, more if you are sweating or trying to lose fat.
To drop some serious kgs, you’ll need to add some weight training to your weekly routine! This can boost your basal metabolic rate by 15% – We’re talking compound lifts like squats, overhead lunges, bench and deadlifts. Weight training builds muscle tissue. Muscle tissue ensures a steady fat burning furnace is operating in your body.
Last but definitely not least… NEAT Up – NEAT stands for Non Exercise Activity Thermogenesis, it’s the activities or physical movement we do that count as ‘exercise’ without realising (excluding sleeping and eating). Examples include shopping, cleaning the house, hitting our daily step target, and we hear sex is quite a good one too! Wohoo! Win win!If you are killing yourself in the gym 3-4 hours a week but not addressing NEAT, then you are missing a trick! This should be the building block for weight loss and must be addressed first and foremost (can’t believe we’re saying this, but even ahead of gym training). A great tip for achieving your NEAT targets is to go for a walk on your lunch break at work
For more help or advice with #goalsetting – contact us to arrange a consultation with one of our PTs… our email address is email@example.com