20 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.
Learn how to control blood sugar and insulin levels to promote fat loss.
Exercise & Lifestyle
Weight train at least twice a week, even in small bit size amounts to preserve muscle while losing body fat.
Gaining more muscle means you have agreater capacity to burn body fat.
Gaining more muscle means you can store more energy in muscle and not as body fat.
Muscle is the long-term key to keeping fat off.
Plenty of walking, 10,000 steps is a great target, but even 3000 steps is better than nothing.
The fitter you get the faster you should walk. Running and cycling is great too.
Walking/ movement after meals counts for double for fat loss, as you’ll produce less insulin which blocks fat loss.
Try not 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.
We burn most fat when we sleep at night, get 7-9 hours sleep to optimise fat burning.
Its important you find a physical activity you enjoy in order to maintain new habit. For me its tennis, but for you it could be gardening, hill walking, cycling, or dancing. Find your passion.
If you need help losing body fat get in touch with us, we’d love to help you.