Q: What’s the Best Way to Lose Body Fat?
A: It’s not as easy as increasing the amount of time you exercise. Losing body fat is a combination of many things. Rebecca has picked out her top 5 tips that she tells all her clients and if followed, has seen results!
- Make sure you’re getting enough protein! Protein provides the building blocks for your muscles to rebuild after breaking down during a workout. You want to do everything you can to preserve or gain lean muscle mass because the more muscle you have, the more calories you burn, even at rest! Also, protein takes quite a while to break down, leaving you feeling fuller for longer. You won’t last long on a fat loss nutrition program that makes you HANGRY! A good rule of thumb is to try to aim for .8-1gram of protein per pound of body weight.
- Contrary to what you may think…more METCON is not better when trying to lose bodyfat. The high intensity nature of those workouts can leave your cortisol (stress hormone) too high, coupled with the stress of being in a caloric deficit can leave your body wanting to hold on to everything for dear life. We recommend 2 heavier strength training sessions ( as in a semi private) per week, 1-2 Metcons, and recovery. Lifting heavier weights not only helps you maximize lean muscle mass, but it also burns a lot of calories for up to 48 hours post workout…even without that same cardio feeling you get from a Metcon.
- Minimize processed foods as much as possible! If it comes in a box or a bag, it’s probably not the best choice. The main reason being that these types of foods are manufactured to be highly palatable so that you have a hard time not overeating them, and they really do nothing for your hunger/fullness levels. I don’t know about you, but I could eat an entire box of cereal and not be full! A great start is to replace packaged snack type foods for whole fruits/veggies…even meats and cheeses in the proper portions are better!
- Be aware of LIQUID calories!!!!! This can be anything from creamer in coffee, soda, juices or flavored waters, to alcohol! It really adds up! Speaking of liquid…aim for your body weight in ounces of water per day!!! Many times a nice cold glass of water helps to keep hunger pangs or cravings at bay.
- SLEEP! Getting adequate sleep in imperative when trying to lose fat! Studies show that when you don’t get enough sleep, your hunger/fullness hormones get all out of whack and make you feel hungrier than usual, many times craving sweets. Also, good sleep is required to maximize proper metabolic function.
Fat Loss is quite different from weight loss! Keep in mind that true changes in body mass, especially fat, requires a very consistent calorie deficit, over time. When you see the scale change a few pounds over night, you didn’t actually lose fat…it is changes in water weight due to sodium, carbohydrate consumption, hydration status, etc.
The biggest mistakes I see people make when trying to lose fat is that they expect immediate results and they think that more is better when it comes to exercise and less is better when it comes to food. NOT THE CASE! If you feel you’re struggling in this area…make an appointment with Kolleen or myself so we can discuss how we can better support you!