There are 3 types of fat, which are saturated, unsaturated and trans fats, more on these fats is explained here. Fat is broken down into glycerol and fatty acids once it is digested. In this post, I will provide points on how to make fat loss easier.
The knowledge of fat loss methods is a lot easier than the application, therefore take action with the basics:
1. To lose fat you must be in a caloric deficit.
2. To optimize this fat loss, it is best to do strength training and cardio.
3. You can lose fat without having to train intensely every day.
4. You don’t have to track or count what you eat, but this does help.
5. It is not an easy and quick process. You need to be patient and consistent in your habits to make it a lifestyle.
I’m not providing a “lose fat fast” solution here. Habits will improve your lifestyle, physique and ensure that you lose fat in a more sustainable way.
Eat Less Processed Food
These days a lot of food is processed, even some of our healthiest options. Junk food from our favourite fast food restaurants usually contains a lot of trans fats and is high in calories. Since we need to be in calorie deficit to lose fat, it is best to eat less of that kind of food or manage the portions that you do eat.
Drink Less Liquid Calories
Liquid calories come from soft drinks, cold drinks and alcohol, most, if not all flavoured drinks contain calories, sugars and sweeteners. Liquid calories should be limited when trying to lose fat. They contain more calories than water, therefore you may think you’re being healthy with that orange juice, but when you look at the calorie value, you may actually be drinking a lot of calories and sugars which add to your fat.
Keep Yourself Busy
The power of keeping yourself busy is huge because you’d be spending time occupying your mind and body on a task. Time goes by without you realizing that you haven’t eaten. I can find myself running errands on-site and realizing later that I hadn’t eaten anything because of time going by. Keeping yourself busy let’s you forget about eating. Eating at later stage will reduce the amount you eat or make you eat smaller portions to ensure that you don’t eat too many calories.
Eat Protein at Every Meal
Protein is filling and can leave you feeling fuller for longer before you eat again. Most protein is low in calories, meaning less food and calories you’d eat throughout the day. If you were to eat protein at every meal, it would mean that you’d require less food at each meal because of proteins’ appetite satisfying qualities, I’ve noticed that when I do eat a protein source before anything else on the plate, my appetite does go down.
Drink Water Regularly
Water is one of the most important components for fat loss, this is mainly because it:
- Contains ZERO calories. No matter how much you drink of it in your diet, it will not add effective calories.
- Drinking it before you eat food makes you get full faster. You can ultimately eat less calories for that meal or each meal you do it for.
All activity burns calories, but when you exercise, you burn more calories (resistance training and/or cardio). It doesn’t have to be intense all the time. Consistent activity sessions are more important than one intense session. Exercising regularly can involve stretching, walking and obviously more intense activities.
Fat loss requires patience and consistency. Your body will fluctuate with the changes, therefore, do not use the scale too much as a progress reference. Rather use measurements, clothing and the mirror. How you feel about yourself is more important. Love your body and ensure that you are losing fat for the right reasons. Your mind must be in check.
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