5 Steps To Keep Progressing Towards Your Result
There is a simple equation to losing fat that everyone is familiar with: consume less calories and expend more energy and you will be on your way to a leaner, slimmer self. This approach has always worked for almost everyone that consistently follows it.
While eating less and exercising more will hold true in your fat loss journey, it can also cause a variety of metabolic problems, including reduced caloric expenditure, hormonal dysregulation, loss of libido, lack of energy and digestive distress. This cycle can lead to rapid fat regain and digestive discomfort.
Here are some tips on how to lose fat easily and to make sure it stays gone.
1. Food composition matters
(Image courtesy of Nutrition Kitchen)
Studies have shown that simply changing the quality of food you eat leads to faster fat loss. This is a very good place to start, though we will have to ultimately reduce calories more and more as we start cutting to lower body fat percentages. The longer a diet goes on for, the lower the incoming caloric intake. While you could get away with eating a chocolate bar in the beginning phases of your diet, once you’re reducing your carb intake to less than 100 grams per day, you have to ask yourself if you’re really okay with getting half your carbs from a candy bar. Once you get to those final phases of cutting, it’s going to be vital that you are giving yourself every bit of help by supporting your diet with dense nutrient rich foods that are also high in fiber and low in calories, such as dark leafy green vegetables. If you need something extra, it’s important to find that sustenance from dense foods such as sweet potatoes and/or brown rice.
Macronutrient dense foods are lower in calories; which will allow you to both eat more of it and feel more satisfied. Micronutrients also matter. The vitamins, minerals and antioxidants that you get from typical “bro” foods, like chicken breast, salmon, and rice go a long way in fueling your performance and energy.
2. Use nutrient timing
Nutrient timing plays in body recomposition, which many gym goers might not realise.
Carbohydrates pre-workout are preferentially used to increase muscle glycogen so you can train harder and longer. Depletion of muscle glycogen is a key factor in training fatigue so it only makes sense to place a percentage of your daily carbohydrates pre-workout.
Alternatively, post-workout carbohydrates have a unique advantage to your workout. Intense training increases translocation of a glucose transporting enzyme, GLUT-4, to the surface of muscle tissue. This allows your muscle tissue to soak up and use glycogen without the need of your pancreas to release insulin to store glycogen.
Consuming the majority of your carbohydrates-post workout is possibly the best thing you can do. Most of this energy is going to be used and transported directly to the muscles, leaving less being spilled over into fat stores. A huge reason so many people struggle to get lean is because so many people are sedentary. It’s all good and well if you are hitting the gym for an hour a day, but there are 23 hours left in a day where most of them are likely spent not moving much.
With the exception of that post-workout period, you consume carbohydrates in a completely different metabolic environment throughout the day and this places a strain on your pancreas, releasing insulin to shuttle glucose around your body.
Again, while calories do matter in fat loss, consider taking advantage of the pre and post workout window if you are struggling with energy to train or if your diet isn’t working for you.
3. Place extra emphasis on sleep
Whilst asleep, your body performs some of its most important work in helping the body repair and recover both physically and mentally. Muscle recovery occurs during this period, and inflammation is properly managed. Just one night of impaired sleep quality leads to near diabetic levels of blood sugar and significantly increases cortisol. View sleep as an important anabolic aid and develop a proper nighttime routine. Tips include:
Aim to shut down all tech at least 30 minutes before bed, as the blue light tends to interrupt sleep patterns.
Supplement with theanine, a natural calming supplement.
Set your thermostat between 65-67 degrees, as studies show this is the optimal temperature for hormonal health.
4. Remove immunogenic foods
To rapidly burn fat as much as possible, you need to remove foods that are linked with gut inflammation, including diary, soy, corn and gluten. Removing these has been shown to reduce cortisol, improve insulin health and lower inflammation which itself further reduces cortisol.
5. Support proper digestive health
While digestive support can come in the form of supplementation such as probiotics, you can also include a diverse selection of gut friendly foods into your diet:
apple cider vinegar (which itself aids in fat loss by improving insulin sensitivity)
By aiding good digestion, you wont need to eat as much and you’ll feel healthier and less bloated, removing another roadblock on your goal to greater fat loss.
Moreover, it’s much more important to find the best and most effective methods of helping you sustain a healthier leaner body, and lifestyle, than to find quick fixes and fads that don’t ultimately last. Build good habits and include these 5 tips into your weekly routines and you’ll definitely be on your way to reaching your goals in better time, as well as feeling better overall.
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