Are you struggling to lose those last stubborn pounds of fat? Or are you stuck on your weight loss journey? Tried out all the tips but still having trouble? Let’s agree that we’ve all been there, and it can be quite a challenge. That’s why we’ve curated the best ways to lose fat to make your weight loss easier. So what are you waiting for? Read on for 6 ways to lose fat effectively:
1. Calorie Deficit
Calorie deficits are the single, most important part of your weight loss journey. If you’re a little confused as to what it is, here’s a simple breakdown:
A calorie deficit occurs when the number of calories you consume in a day is smaller than the number of calories you burn.
Being in a calorie deficit consistently will result in weight loss. Conversely, if you eat more calories than you are burning each day, you will gain weight. This is known as a calorie surplus. Generally speaking, a deficit of 500 calories each day is ample for weight loss and is unlikely to affect your energy or hunger levels. This is important as it impacts the sustainability of your weight loss. You will need to know your maintenance calories which you can usually find out online, deduct 500 calories from this, ensuring that you are taking into account your activity levels. The leftover number is how many calories you should be consuming per day. Bear in mind that this will be different for each person, as it depends on the height, weight, age, and activity levels.
Your calorie deficit can be achieved by eating fewer calories or increasing your physical activity, or both. For the most effective weight loss, we suggest doing both.
2. Strength Training
This type of exercise requires you to contract your muscles against resistance, strength training increases strength and builds muscle mass. The most common form of strength training is something you are probably already familiar with; weight lifting.
Strength training has several health benefits, including aiding in burning fat. Cardio tends to be the first port of call for fat loss however, strength training can sometimes burn more fat than cardio. Whilst cardio does help burn fat, it tends to reduce both your fat and muscle resulting in a shapeless body. Strength training helps you to build muscles, which alongside your fat loss will result in an aesthetically fit and shapely body.
Studies have demonstrated that a good strength training program can elevate your metabolism for up to 38 hours after your workout. This means that you continue to burn calories long after your workout has finished.
High-Intensity Interval Training also known as HIIT is a type of exercise that involves quick bursts of activity paired with short recovery periods. This is designed to keep your heart rate elevated. Studies have shown that this form of exercise is incredibly efficient at increasing fat loss. Compared to other forms of cardio, HIIT helps you to burn more calories in a short span of time. It will also help you improve aerobic and anaerobic endurance, therefore improving your fitness levels.
An easy way to begin introducing HIIT into your workout regime is to try switching between walking and jogging for 30 seconds at a time. The folks over at www.workouthq.org suggest an interval-style workout, set your timer for 20 seconds of activity and 10 seconds of rest. Switch between two exercises, mountain climbers and high knees sprint. Repeat this for a total of 4 rounds. If you’re a jump rope fan, you ca set a timer to jump for 45 seconds and rest for 15. You’ll be surprised at just how effective and challenging these workouts are.
4. High-Protein Diet
Adding high-protein foods into your diet is a great way to burn more fat as it helps reduce your appetite. Multiple studies have shown that eating high-quality protein is linked to a lower risk of belly fat (a common problem area!). Protein-rich foods include meat, eggs, dairy products. Protein-rich diets have also been shown to help preserve muscle mass and metabolism during weight loss. Pairing a high-protein diet with a well-structured exercise program is key to losing fat efficiently.
5. Get More Sleep
Did you know that getting more hours of sleep can increase your fat loss? Many studies have demonstrated a link between getting enough sleep and weight loss. Getting only a few hours of sleep a night was linked to gaining weight, as compared to sleeping for 7+ hours a night. Some research has shown that a lack of sleep can lead to increased appetite and alterations in hunger hormones.
We all have our preferred sleep schedules and times however, it has been shown that getting a minimum of seven hours of sleep every night is linked to being most beneficial when it comes to health and weight loss. If you struggle to get to bed early or sleep well throughout the night, consider developing a good sleep hygiene routine. Turn off all electronic devices an hour before bedtime, wind down with a bath or a book, sleep in a slightly cool dark room and stick to a regular sleep schedule that works for you.
6. Load Up On Healthy Fats
This may not seem like the most weight loss-friendly diet addition however, increasing your consumption of healthy fats can help you feel fuller for longer. Because fat takes a while to digest and can help slow down the emptying of the stomach, this can reduce the pangs of hunger. Some examples of healthy fats are avocados, olive oil, coconut oil, nuts, and seeds. Finally, a valid excuse to consume avocado toast to your heart’s content. Not too many though, gotta stay in that calorie deficit!
Losing fat in a healthy and sustainable way is up to you. Commit to making this a lifestyle, and you will see the fat melt off your body. Construct an effective workout routine that includes strength training and HIIT and ensure that you are eating in a calorie deficit.