9 Tips For Fat Loss (Part 2)

Hey folks if you haven’t read my previous post 9 Tips For Fat Loss (Part 1 ) do so to get a better understanding of what simple fat loss habits look like.

The tips I recommend in this Fat Loss series can be used in any order, they are not  in order of importance. Experiment and see what works for you personally.

Before we jump into the next fat loss tips I want to talk about changing habits. The key with habit changes is to go slow and at a pace that works for your lifestyle.

Regardless of what anyone tells you change is difficult for everyone. Something that seems simple is much more complicated behind the scenes.

The slow and steady mentality trumps the fast and furious approach I’ve seen it repeatedly with clients, too much too soon causes them to revert to old less healthy habits.

We are looking for sustainable habits that will be continued beyond just fat loss goals , we are creating a healthier and happier lifestyle.

If you are going to implement the  fat loss tips I recommend in these blog posts pick the one tip that will be easiest for you right now.

If you are eating processed carbohydrates six times a day then trying to go cold turkey as your first habit is not a good idea. But consuming more protein to replace some of the  processed carbohydrates could be a great first habit for you.

If you have any questions about where a good place for you to start is get in contact with me. My Email is evolvent.pdx@gmail.com , I would love to hear from you and help guide you in the right direction.

Also on the topic of implementing these fat loss tips, pick one habit at a time and focus on doing it daily for twenty one days straight. After twenty one days habits are ingrained in our routine enough that it requires less effort and allows us to focus that energy on a new habit.

4. ) Lift Heavy Weights

  • The more muscle we build the more fat we will be able to burn

  • Heavy weight training increases insulin sensitivity meaning your body will able to use carbohydrates more effectively and less carbs will be stored as fat

  • Heavy lifting usually falls into the 3-6 rep range and 3-5 sets. Use full body compound lifts: cleans, squat, deadlift, push press, dumbbell lunges, pull ups. Learn proper form first, you can’t train if you’re injured.


5.) Clean Out Your Pantry and Fridge

  • Recognize the foods that are creating roadblocks in your your fat loss goals and remove them from your house.

  • A drug addict who is getting clean doesn’t keep their stash around because they already paid for it. Put the trigger foods in a bag and hand them to a homeless person on the side of the road. You just did a good deed and helped yourself.

  • By keeping these trigger foods around the house you’re  draining your willpower. By removing those foods you can now dedicate that will power to building complimentary habits to your fat loss journey

6.) Be Aware Of How Much You’re Eating

  • Low carb is great for taming hunger and reducing insulin, but calories do need to be taken into account and definitely not obsessed over. Balance is what we are looking for here.  

  • As you approach your ideal body weight or body composition what worked in the past may no longer be effective. Losing the last few pounds requires more fine tuning, if it is no longer working changes need to be made to reach new goals

  • There is absolutely a metabolic advantage to eating real foods, but if fat loss has stalled calories and lifestyle habits may need to be adjusted.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

Evolve Nutritional Therapy Strategy Session

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