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 Tip #2: 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.
Fat Loss Tip #4: Don’t Underestimate Exercise
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.
Fat Loss Tip #6: Reduce Alcohol Intake
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.
Fat Loss Tip #8: Hit the Hay
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.
Fat Loss Tip #10: Weigh Yourself
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.
Fat Loss Tip #12: Lift Weights
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.
Fat Loss Tip #14: The Last 10 Pounds
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!
The only holistic personal trainer in Edmonton.
SEARCH THE WEBSITE…
Back in the day the best pre workout and post workout were pretty straight forward. We used carbohydrates for energy and would bring fast acting carbs in the form of sugar to the gym with us to get us through the workout. That was in the days before the ketogenic diet craze. Now pre workout and post workout are a little more complicated. Some people do really well burning fats for energy and others don’t.
Omega 3 fatty acids are polyunsaturated fatty acids. Polyunsaturated means at least 2 spots where the molecule isn’t saturated with hydrogen. Omega 3 means the first hydrogen atom that is “missing” is just past the third carbon atom at the end of the carbon tail of the molecule.
I have been doing a survey lately to see how many people know what vitamin D actually does. People know that it comes from the sun and some people know that most people don’t get enough in North America. People know it’s important and some people even take a supplement of some form. I’ve been asking people for at least a couple weeks now and only 2 people kind of knew what vitamin D does. It does many things but the main thing I was looking for was that it enables the absorption of calcium.
I was talking to a sports therapist last weekend at the Expo centre. He uses cold therapy to reduce inflammation. Sounds pretty normal, right? This isn’t putting an ice pack on a small injury though. He will put you in a room and drop the temperature of that room to minus 160 degrees Celsius for one minute. Wow hey?
I went on CTV again the other day. It was a bit short notice, so I randomly picked how to do a proper squat because I see them being done incorrectly on a regular basis and this can end with permanent damage to the body. I was very nervous, so I had my friend Stephanie come support me and help me demonstrate a proper squat. After the segment was over I thought it went terrible. I thought I rambled off topic and sounded lame. I saw the replay of the segment and it wasn’t nearly as bad as I first thought. Have a look at it here:
9100 Walterdale Hill
Kinsmen Sports Centre
4.8/5 ON GOOGLE REVIEWS ***
SUBSCRIBE TO MY WEEKLY NEWSLETTER
Receive expert, CUTTING EDGE information on fitness and nutrition!