15 Essential Fat Loss Tips

These are the fat loss secrets personal trainers keep!

personal trainer Edmonton

By TRAVIS WADE

If you’re on a mission to tone up then it’s really important to hone your fat loss rather than simply weight loss. Sure, losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Eat Slow

Eating slow should be your FIRST goal in any weight loss program. It creates food/body awareness and prevents overeating. Eat until you’re satisfied. This tip is often foolishly overlooked. It is way more effective than people give it credit for. It is one of the essential factors of healthy eating and is on the list of eating habits to create happiness and longevity.

fat loss not weight loss

Fat Loss Tip #2: Breakfast

fat protein breakfast

Steal a little from the intermittent fasting diet. You’ve fasted for over 8 hours when you wake up and are in fat burning mode.  Stay in fat burning mode until lunch by eating only protein and fat in the morning. Which means no carbs/sugar, such as fruit and vegetables, grains and cereals, and dairy. This increases your growth hormone which burns fat even more. Some experts will say 400% increase in growth hormone and I have heard another scientist say up to 1200%.

Fat Loss Tip #3: Fibre

Fibre slows down the uptake of sugar/carbohydrates into the body and moves calories through your gut faster = weight loss! You can exercise your body, your heart, lungs… what about your gut? Fibre improves motility. In other words it improves the function of the smooth muscle of the intestines. Another thing fibre does is feeds the healthy bacteria of the gut. Get the good bacteria going and then feed it lots. Dr. Mark Hyman recommends PGX Fibre.

fibre fat loss

Fat Loss Tip #4: Don’t Underestimate Exercise

exercise fat loss

People are lazy. It’s unfortunate because exercise is the number one thing you can do for weight loss. Even light exercise like going for a walk decreases your blood glucose level significantly. Schedule a walk after a meal. If you have more energy, body building is the number one activity you can do for weight loss.

Fat Loss Tip #5: Meal Prep

The hardest thing is eating healthy meat/seafood on the go. You need to invest in a good lunch kit and prep your meat/seafood ahead of tome. Have healthy snacks with you at all times. By meal prepping at home, you’ll sidestep a variety of pitfalls that occur while eating out. If your favorite restaurant is calling your name, see my “How to Cheat a Cheat Day” article.

meal prep leads to weight loss

Fat Loss Tip #6: Reduce Alcohol Intake

cut back on alcohol fat loss

It helps you relax and, if you drink red win, can offer health benefits. If you must drink, it’s the mix that is the biggest hindrance. Don’t drink anything diet! Alcohol burns like jet fuel: tons of energy for a very short time and it either gets burnt off or stored as fat. Vodka water with a squeeze of lemon will likely drop your blood glucose level.

Fat Loss Tip #7: Green Tea

Green tea detoxes are available where the sole plan is just drinking green tea.  I don’t recommend following that gimmick but I definitely recommend adding green tea to your diet.  Adding green tea to each meal reduces rise in blood glucose about 3 points and increases apoptosis of fat cells. It diverts calories from fat cells to muscle cells, helping with fat loss. 

green tea detox weight loss

Fat Loss Tip #8: Hit the Hay

Getting enough sleep is the number one activity to reduce cortisol (stress). Do whatever it takes to get enough sleep! Most good doctors recommend meditation before bed. Learn how and do it. Take this seriously and get on top of it.

Fat Loss Tip #9: Go Green

If you’re not eating a cruciferous vegetable every day, you and your metabolism are running at fraction of what they could be. The 4th best legal ergogenic aid, or performance enhancer, is cruciferous vegetables. Spinach for gaining muscle and broccoli for losing fat.

Go-Green

Fat Loss Tip #10: Weigh Yourself

weigh yourself to track weight loss

You might not like the idea of jumping on the scale, but if you don’t weigh yourself before you start, you may not recognize your progress. The first thing you will notice is a change in the scale, then you’ll notice a change in the mirror, then other people will notice. All of these keep you motivated.

Fat Loss Tip #11: Reduce Stress

It often feels like stress is put upon us by factors we can’t control. This is true sometimes but, some things are within our control. Getting enough sleep is the most important thing. Taking Omega 3s is the easiest thing you can do to reduce cortisol. Find ways to take your mind off of everything. For some people this is relaxation activities and for others it’s doing exciting, adventurous activities.

reduce stress to enhance weight lossght

Fat Loss Tip #12: Lift Weights

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The most effective exercise for losing weight is body building with a powerlifting twist or powerlifting with a body building twist. However you want to word it, you want to do compound exercises like a powerlifter with body building reps and tempo and rest periods. It’s complicated and can be dangerous. Do not do powerlifting without learning how first!

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyday, it seems more research is showing that refined sugars, and flour increase your likelihood of weight gain more than anything else. Super high glycemic forms of sugar are in most packaged foods and are very addictive (high fructose corn syrup or HFCS).  You are either on it or off it.  With help to get off it, consider doctor Mark Hyman’s 10 Day Detox.

reject junk food for greater weight loss

Fat Loss Tip #14: The Last 10 Pounds

last 10 pounds fat loss

Want to know what bodybuilders eat to get that lean? Nothing but meat/seafood, healthy fats, and as much cruciferous vegetables as they want. They eat at regimented times whether they are hungry or not. It’s called dedication.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy of a tip to list, but very few people have the willpower necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few.

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

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