With lots of information already available regarding fat loss, let’s take a look at some strategies instead. After all, knowing what to do is one thing, implementing it is the key:
Create a calorie deficit: The most important factor in weight loss is creating a calorie deficit. This means burning more calories than you consume.
You can do this by reducing your calorie intake or increasing your physical activity. Start by tracking your food intake and daily activity level to get a baseline and then gradually make adjustments to your diet and exercise routine to create a sustainable calorie deficit.
Focus on nutrient-dense foods: Eating a diet rich in nutrient-dense foods such as vegetables, fruits, lean protein, and whole grains can help you feel fuller for longer and provide the essential vitamins and minerals your body needs.
• Leafy greens: Leafy greens such as spinach, kale, and collard greens are low in calories but high in nutrients such as vitamins A, C, K, and folate. They are also a good source of fiber and antioxidants, which can help reduce inflammation in the body and support overall health.
• Berries: Berries such as blueberries, strawberries, and raspberries are high in antioxidants, which can help protect your cells from damage caused by free radicals. They are also a good source of fiber and vitamin C.
• Lean protein: Lean protein sources such as chicken, fish, and tofu are essential for building and repairing muscles, as well as supporting immune function. They are also a good source of nutrients such as iron, zinc, and B vitamins.
• Whole grains: Whole grains such as brown rice, quinoa, and whole-wheat bread are a good source of fiber, which can help regulate digestion and keep you feeling full. They are also a good source of B vitamins and minerals such as magnesium and selenium.
• Legumes: Legumes such as lentils, chickpeas, and black beans are a good source of protein, fiber, and complex carbohydrates. They are also a good source of nutrients such as iron, folate, and potassium.
Aim to make half of your plate vegetables at each meal, choose lean protein sources such as chicken or fish, and limit processed and high-calorie foods.
Incorporate strength training: Incorporating strength training into your exercise routine can help you build lean muscle mass, which can
• Increase muscle mass
• Increased metabolic rate
• Improve insulin sensitivity
• Reduce fat storage
The more muscle you have, the more calories you will burn even while you are sleeping.
Additionally, strength training can help to improve your insulin sensitivity, which can help to reduce the amount of fat that your body stores.
You don’t need access to a gym to strength train; bodyweight exercises such as squats, lunges, and push-ups can be done at home.
Stay consistent and patient: Weight loss is not an overnight process, and it’s important to stay consistent and patient with your efforts. We can do this by:
• Setting realistic expectations. It takes time to lose fat and keep it off. Don’t expect to see results overnight.
• Focusing on the long-term. Think about how you want to look and feel in a few months or years, not just tomorrow.
• Tracking your progress. This will help you stay motivated and see how far you’ve come.
• Rewarding yourself. When you reach a goal, give yourself a small reward, such as a new outfit or a massage.
• Being kind to yourself. Everyone has setbacks. Don’t beat yourself up if you slip up. Just get back on track and keep going.
• Finding a support system. Talk to friends, family, or a therapist about your goals. They can help you stay motivated and accountable.
• Making healthy living a priority. This means eating a healthy diet, exercising regularly, and getting enough sleep.
• Enjoying the process. Losing fat can be a journey, but it’s also an opportunity to learn about yourself and make positive changes in your life.
If you’d like more information on how to start, contact team SF on info@spikefitness.co.uk or 07597215652.