Quick Fire Tips For Fat Loss
A Glasgow Personal Trainers Thought…
If your not up for reading lots of research and would like some quick effective tips to help lose body fats here are some of the best tips I’ve found help clients over the last 20 years.
Nutrition
No snacking. Instead eat 2-3 proper nutritious meals a day.
Leave a gap of 3 hours after eating before going to bed to burn more fat asleep.
Every meal should include plenty of vegetables/plants and protein. Its very difficult to put on fat eating these.
Aim to eat approximately 100 grams of protein a day for muscle and cell health.
The amount of energy rich food you consume like fats and carbs should depend on how much activity you wish to do. If you’re doing less activity eat less energy rich foods to promote fat loss.
Potatoes and rice are preferred to pasta and bread. Ideally not more than 30% of plate. This is better for controlling insulin levels.
If you have a treat, have it at the end of a meal, not as a snack.
Drink plenty of water. Coffee and tea are fine too.
Drinking alcohol blocks fat loss and promotes fat gain.
Always eat protein after workouts.
Exercise
Weight train at least twice a week, even in small amount to preserve muscle while losing body fat.
The more muscle you have the more body fat you can burn and the less likely you will be to gain fat. Muscle keeps fat off long-term.
Plenty of walking, 10,000 steps is a great target, but something is better than nothing.
The fitter you get the faster you should walk. Running and cycling is great too.
Walking/ movement after meals are even better for fat loss.
Try nor to sit down for more than hour, even if it’s moving about for 5 mins, get up and stretch/ walk/ squat/ tidy the house up.