Fat loss is one of the most popular phrases searched on the internet according to a study I just made up.
The average person would like to achieve easier weight loss or like to look differently than they currently do.
Regardless of what Dr. Oz says (please don’t sue me Dr. Oz) there is no magic bullet or pill to fat loss. There are however certain tips and tactics that I have used with clients that produce great results.
Many people struggle with fat loss not because they lack the will power but because they have the wrong information.
I compare fat loss and health goals to a math equation. If you know what your answer is (your goal) but have the wrong parts to the equation ( nutrition, exercise and lifestyle) your fat loss equation will never add up properly creating frustration and an eventual twinkie and ice cream bender.
It is not always about working harder when it comes to fat loss, but working smarter. Here are a few tips to help you work smarter on your fat loss goals:
1.) Avoid Processed Carbohydrates
Processed carbohydrates include bread,pasta, crackers, muffins, gluten free products, chips, sugar, fruit juices, oats with sugar, breakfast cereals, “health bars, pastries and grains.
Processed carbs raise our blood sugar rapidly, causing the release of our main fat storage hormone insulin
When we keep blood sugar and insulin low by avoiding processed carbohydrates and sugars our body is able to burn excess body fat as fuel instead of needing carbs and sugars constantly
Blood sugar helps to drive appetite, and by balancing our blood sugar with a reduction of processed managing appetite will become easier
2.) Eat More Protein
Protein is one of the highest satiety foods, meaning it will leave you feeling satisfied and fuller for a longer period of time reducing cravings for snacks.
The thermic effect of food is the increased energy expended by the body to process that food. Protein rich foods have the greatest thermic effect increasing energy expenditure to process them.
Muscles helps us to burn fat, and protein is needed to build muscle.
3.) Sleep At Least 8 Hours A Night
Sleep is when the body is the most anabolic and when we build muscle. Adequate sleep is also pivotal is recovery from exercise.
Not getting enough sleep leads to an increase in appetite and increases cravings for carbohydrates and sugar
Sleep deprivation also causes elevated blood sugar without the introduction of foods which decreases our tolerance to carbohydrates making it harder for us to burn stored body fat as fuel.