Alright folks this is the very last installment in our 21 Best Proven Fat Loss Tips Series If you haven’t read the previous three newsletters in the series you can find Part 1 HERE and Part 2&3 HERE and HERE.
This is going to be the last newsletter in our fat loss tips series, and I appreciate you all reading this far.This week we cover some of the best tips in this series, and ones that will have the largest impact when it comes to getting started and staying on course with your nutrition.
Fat Loss Tip # 17: Use Refeeds and Diet Breaks
This tip is going to be highly dependent on the individual, and how long you’ve been dieting.
For those who have been in an aggressive calorie deficit consistently for 8-12 weeks this is going to apply.
Trying to remain in a calorie deficit for a prolonged period of time can be a bad idea due to the impacts it has on leptin and thyroid function.
When you diet for a long period of time and lose body fat your levels of leptin, a hormone made in your fat cells is going to drop.
Leptin is a hormone that communicates with the brain about how much energy we have in reserves,, and helps regulate metabolic function.
When leptin levels drop the body is going to increase the hunger promoting hormone ghrelin.
When the body thinks it doesn’t have enough energy in reserves due to low leptin it will start to slow down many functions making fat loss more difficult.
Aside from lowered levels of leptin, dieting too long will have negative impact on your thyroid function and sex hormones.
To help restore hormones levels, and give yourself a psychological break there are two different methods you can implement: refeeds or diet breaks.
A refeed is a day or two per week depending on how lean you are where you purposefully increase your calories by 300-600.
This is not a “cheat” day because you’ll need to keep fat intake lower, and have the majority of these calories come from carbohydrates.
Carbohydrates are the most effective macronutrient at boosting leptin and thyroid levels, which in essence prevents the metabolic adaptations that make fat loss more difficult.
A full diet break is returning your calorie intake to a maintenance level for 1-2 weeks after a 8-12 week period of eating for fat loss.
It should be noted that you will likely gain a few pounds of weight when on a diet break, and this especially true for people who have been using a low carb diet.
This is not a cause for concern as most of the weight will be from water storage and increased muscle glycogen (carbohydrates stored in the muscle). You will be eating more for so there will also be more food in the digestive system as well.
Fat Loss Tip #18: Fat Burning Supplements Don’t Work
If there was an actual fat burning supplement that worked believe me we would all know about it within hours, and there would be a lot more lean people in our society today.
In reality though most supplements don’t do much worth paying for, especially fat burning supplements.
Don’t believe the fat loss supplement hype. Your time and money will be better spent making sure that you have your diet in check first and foremost.
Then look at your exercise and strength training program along with your sleep and stress management.
The one supplement that that does have some benefit for fat loss you’re likely getting enough of already…..which is caffeine.
It’s been shown to help with appetite suppression, gives a tiny boost in metabolism and also helps with energy in workouts.
However caffeine can be easily overdone and you’ll lose sensitivity to it if you abuse it too much.
Fat Loss Tip # 19: Do ONE Thing Better Starting Today!
Too often people have the notion that they need to be perfect with their diet, or do nothing at all.
This perfection mindset is why the diet and fat loss industry is worth BILLIONS of dollars yet there are so few success stories.
The imperfect diet or change you can follow consistently is ten times better than the perfect diet you can’t follow.
Any steps in the right direction are going to build momentum.
Maybe you’re eating fast food three times a day having a burger with large fries and a large soda.
Swap out the soda for water for a few weeks, then get medium fries instead of a large. Eventually get a salad at the same place instead of a burger and fries.
People let the idea of perfection hold them back from taking the first step, and as a result they never start.
Progress is better than perfection. Shift your focus to doing a little better each day consistently.
Eventually those small changes will add up and you’ll start seeing results, a mentor of mine Luka Hocevar regularly says “small hinges swing big doors” to explain that small changes add to bigger results when done consistently.
If you have a history of going all in with diets, and falling off the wagon a few weeks in switch your approach and make small consistent changes that you can stick with.
Going slower and consistently doing a little better each week is going to leave you with far better health and fat loss result than trying to be perfect for a month.
Fat Loss Tip # 20: Eat Higher Volume Foods
When you’re looking to lose body fat managing hunger and your appetite is going to be crucial, and your food choices can make or break your hunger and willpower.
While two foods can contain the exact same amount of calories and macronutrients, if one takes up a lot more room in your stomach leaves you feeling fuller for longer this is like your secret weapon.
A perfect example of this is comparing a protein bar to an egg scramble with some vegetables.
While these can have the exact same calories and macros, the egg scramble is going to leave you fuller for longer, and allow you to better manage your appetite as a result.
I did an instagram post comparing the egg scramble and protein bar during my crash diet experiment.
The egg scramble provided twice the actual food weight, and had more protein, and was 10 calories less than the protein bar!
Eating for maximum volume was really important during this diet as it allowed me to feel as full as possible while staying within the calorie limit.
Here are some great higher volume foods to use when you’re trying to manage hunger:
Vegetables: Any leafy green vegetables, brussel sprouts, zucchini, cauliflower, cucumber, celery, carrots, tomatoes, red cabbage, broccoli, mushrooms, sugar snap peas, asparagus, salad mixes,
Fruit: apples, berries, melon.
Lean Protein sources
Legumes: garbanzo beans, black beans, kidney beans - these are great to toss into a salad
Soaked Oats with a few pinches of chia seeds
Zoats: Grated zucchini with oats, I know this sounds funny but you get a ton more food and can’t even taste the zucchini.
Egg white and veggie scrambles
BIG salads with lean protein: I had these daily when on my crash diet
Fat Loss Tip # 21: Have The Crucial Conversations
Wait, what are you talking about Alex ? Here let me explain real quick...
Time and time again I’ve had clients who let others in their life sabotage their success with their diet.
These people are usually well meaning, and they show their love and appreciation with hyperpalatable and calorie dense foods.
These are usually the kind of foods that would trip up my clients because they didn’t want to be rude and reject this person’s gesture of love and appreciation for them.
To remedy this the best thing to do is have the crucial, yet sometimes uncomfortable conversations.
This means speaking with those in your life about the changes you’re making, and asking them to support and hold you accountable.
It helps to explain your struggles with your weight, the pain and discomfort it’s caused you, and why you’re making a change.
Explain you’ll be eating differently and some of your habits socially might change, and you’d love if this person helped you and supported you along the way.
You let those people know that you value your relationship with them, and appreciate them too.
You’re going to ask them to show their love for you using something other than food though for the time being.
The main thing to keep in mind as you have these chats is to explain why you’re making this change and that you’d love the person to help keep you accountable and support you.
Even better encourage them to join you in making the change, and become and accountability buddy!
These are the 21 best proven tips that I’ve used myself and still use with my nutrition clients to help them achieve sustainable fat loss.
Use these tips like a road map and try to adopt a new tip every 2-3 weeks. If you’d like some help or guidance with your fat loss journey email me firstname.lastname@example.org.