Here are 4 of the main elements to fat loss:
1. Track your calorie intake and make sure you’re in a calorie deficit
This is the law of thermodynamics – if you consume less calories than you burn each day, you will lose weight.
Every diet out there, even the truly ridiculous ones (potato diet anyone?!), all are based around this simple fact.
Try starting off with a calorie tracking app. This will help you become aware of your current intake, and where you can adjust to meet your goals (much better than guessing!).
2. Stick to the 80/20 rule
Again, simple this one. Eat healthy, whole foods 80% of the time. Lean cuts of meat, fresh fruit and vegetables, fresh fish.
The other 20%, eat what you like. We all like pizza, so why not have some?
Just make sure you don’t over indulge. Have the recommended portion size for that meal, not over eat just because it’s a ‘cheat meal’.
One salad won’t make you fit and slim, just like one meal won’t make you fat. Too many calories over time will.
3. Follow a training program
A common thing I hear is, “I want to tone up, but I don’t want to lift weights and look like a bodybuilder”.
You won’t suddenly become a muscle-bound god(dess) by lifting some weights a few times a week. Trust me on this, it just won’t happen.
What will happen is you will get stronger, improve your physique and bone density, burn calories, and retain muscle mass, which once the fat is gone, is what gives you a toned body.
Enjoy cardio? Fine, do what you like. But make time for some weights and reap the benefits!
4. Rest
Just as important as the other 3 points. Make sure you’re getting sufficient rest to allow your body to recover.
Life can be fairly stressful at times, which can play havoc with our hormones. Then you start training 3-5 days per week for 30-90 minutes at a time, whilst also in a calorie deficit…your body will need a break!
Aim for as much sleep as you can each night (ideally 6-8 hours).
Avoid screens for at least 30 minutes before bed and make the room as dark as possible. Reading is also a great way to gently shut down for the night.
Do these 4 things consistently, and you will get the results you want!
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