Top 10 Secrets for Healthy Fat Loss
We get asked for ‘fat loss tips’ quite often – and although we do our best to answer in the most rounded way – the real answer is everyone will achieve fat loss differently. However, one aspect of fat loss people tend to fall prey to is becoming obsessed with the number on the scales – they become desperate to watch it drop.
Losing fat doesn’t necessarily mean losing weight. You want to make sure you’re still maintaining or building upon your muscle mass to achieve that ‘toned’ look, rather than the ‘empty sack of potatoes’ look. It’s taken years of trial and error for us to begin recognising what works with our bodies and we still continue to learn. So, when it comes to offering advice, we like to stick to the staple secrets…
1. MAKE SURE YOU’RE GETTING ENOUGH IN
But please don’t see this as an excuse to devour endless slices of cake – it’s got to be the good stuff! If you’re under eating your body will drop muscle and store fat due to going into ‘starvation mode’. It’s not energy efficient to have excess muscle, so when your body doesn’t have enough energy to maintain it’s muscle your body will simply break it down as a form of fuel.
2. EAT YOUR BREAKFAST
Your mother was right. You must start the morning as you mean to go on. There have been endless studies to prove weight loss and concentration are greater in those who eat a good breakfast in comparison to those who skip it.
Yes, diet is very important but participating in regular physical activity helps boost your metabolism. As an added bonus, when you exercise you tend to eat better as the desire to fuel your body efficiently is greater.
4. PLAN YOUR POST WORKOUT FOOD
If you know you don’t have time for a meal after your workout make sure you take a healthy snack with you. This will stop you binging on whatever you get your hands on when you finally have time to sit down and eat. We suggest a KIN Nutrition protein shake, peanut butter and honey on rice cakes, or a banana with almond butter as the perfect post workout snacks.
5. DON’T MISTAKE YOUR THIRST FOR HUNGER
Before reaching for that spur of the moment digestive biscuit ask yourself the question we dread to… ‘Am I really hungry?’. Drink a large glass of water and if you still have the munchies afterwards make a sensible snack choice.
6. DON’T DITCH FOOD GROUPS
Carbs, fat and proteins are all vital for our body to function. Carbohydrates are your body’s primary source of fuel, without them you will feel sluggish and lethargic. Fats are your body’s secondary source of fuel and they help to transport nutrients around the body. Proteins are made up of amino acids nicknamed ‘the building blocks of life’. These make up a HUGE amount of your body, from your muscles right down to your hormones.
7. SET SHORT TERM GOALS
Set small, realistic weight loss goals throughout your journey. Don’t just aim for your end weight, body fat percentage, dress size etc. Set physical goals in between to help reach your end target. For example, sign up to a 10km run, or aim for a set number of press ups.
8. HOP OFF THE SAD STEP
There are many ways to monitor your weight loss journey. If you’ve just started exercising then scales are the last thing you’ll want to go by, as this process will encourage the body to gain muscle mass and therefore weight. This does not mean you are getting fat, it means you are getting strong. Muscle is denser than fat and shows up higher on the scales. We think one of the best ways to track progress is to take photos (no you don’t have to post them all over your Instagram, you can keep them to yourself if you wish). As the BodyCoach would say…’throw away the sad step!’.
9. DON’T TRADE BINGE EATING AND EXERCISE
‘Oh it’s OK if I eat 5 slices of the birthday cake in the office, I’ll just do a triple spin class this evening’. Just have one slice, make sure the rest of your meals are on point and follow your normal exercise routine. Over exercising will make you tired, and cause you to fatigue quicker in your workouts later in the week.
10. ENJOY IT
What a wonderful process it is building the body of your dreams. Celebrate your achievements along the way and don’t forget to reward yourself every now and again. Moderation is key!