Updated: May 3
Losing fat can be a struggle for many. Almost everyone knows that in order to lose weight, you need to consume less calories than what you burned off throughout the day. However, sometimes it might not be that simple, so here are some tips to add to your fitness knowledge of ways to help you lose body fat.
Strength training has many benefits. One of the benefits is that it can help reduce body fat. With the proper resistance training program & nutrition plan, you can increase the amount of lean muscle mass within the body. The more muscle mass that you have, the higher your metabolism will be. This leads to more calories & fat burned. Pretty simple: apply stress to your muscles, properly recover & grow your muscles, increase your metabolism, & lose weight. It’s a simple plan but takes a little bit of hard work & consistency to execute!
Don’t drink your calories
Consuming drinks that have high calorie amounts like juices & sodas increase your daily caloric intake, with little to no nutritional value. They are also loaded with added sugars that only lead to weight gain & more unhealthy habits. If you are serious about your health & losing weight, replace those sugary drinks with water. If you are someone who consumes a lot of sugary drinks like soda every day, then try starting out with simply limiting yourself a little bit & slowly cutting out the sugary drinks. A little bit of improvement over time adds up quickly & pays off in the end.
High intensity interval training (HIIT) pairs bursts of intense exercise followed by short rest periods to help keep the heart rate elevated. Lots of studies show that this type of training helps increase your metabolism & decrease fat loss. This style of training also can help boost your metabolism for longer periods of time compared to other training methods. What is nice about HIIT is that you can get very creative with different exercise variations & you can make it fun & interesting each time. Just make sure you are performing bursts of high intensity movements followed by adequate rest periods in between that allow you to give all-out effort again. This will keep your heart rate high, boost your metabolism, & shred the fat.
Start intermittent fasting
Intermittent fasting is a diet pattern that involves cycling between phases of eating & phases of fasting. There are lots of different variations to intermittent fasting, so it is encouraged to find the one that works for you & your lifestyle. This is also nice because you can customize it in a way that fits for you. A common variation is the 16:8 intermittent fasting that calls for a 16 hour fast & a 8 hour ‘eating window’, typically from 11am to 7pm. Intermittent fasting works for fat loss for many reasons. One is simply due to the good chance that you will consume less calories since there is less time you will be eating throughout the day. Another reason is because it increases the time that your body is in a fasted state which puts the body in fat burning mode.
Eat a diet that is high in fiber & high in protein
Consuming foods high in fiber can help you feel fuller longer, helping you avoid overeating. This is because fiber expands in your stomach & takes time to digest. Fruits, vegetables, legumes, whole grains, nuts & seeds are a few examples of foods that are high in fiber that can boost fat burning & weight loss.
trying to lose fat. A good rule to follow is to include a protein source with each Having a diet that is high in protein preserves lean muscle mass while dieting & meal that you have. Some good sources include: chicken, beef, fish, eggs, whey protein, dairy, & beans.
Make a plan that works for you & then stick to it! Keep it simple. Do what you need to do to accomplish your goal & stay consistent!
B.S. Exercise Science
Compound Fitness Trainer, Strength & Conditioning Coach