Want to lose body fat?!

Here are my biggest body fat loss tips:

1 • DO NOT SKIP BREAKFAST

Skipping meals has the opposite effect to what you think. You will end up craving foods more and your metabolism may slow down. Eating 3-4 solid meals per day is ideal! Eating is not the enemy, consuming too much is, make sure you’re getting your meals in and as long as you’re not over your deficit target you will be fine!

2 • DON'T FOCUS ON THE SCALE

The number on the scale fluctuates like crazy due to so many things (especially as a woman). You hold more water weight around that time of the month for e.g. focus on how your clothes fit and feel. When it comes to tracking progression, make sure you’re taking measurements and progress photos as well as weight recordings. Remember weight is just your relation to the earth it really doesn’t matter what the number is if you feel great.

3 • DON'T CONSUME MINIMUM CALORIES

Eating as little as possible (800-1,200 calories) IS NOT ENOUGH (especially as a grown adult). Although going into a calorie deficit is essential, making sure you’re getting in a proper amount of food is also important. Use the TDEE calculator! Remember every one is different too, just because your mate loses weight at 1000 calories doesn’t make it right. At that low amount of calories you’re storing fat and losing muscle. Fat is energy so the body will keep it because it’s not receiving enough nutrients. Don’t be silly if you actually want to lose body fat then do it properly!

4 • CHANGE YOUR HABITS GRADUALLY

Jumping into all things fat loss will be a big lifestyle change and make habits harder to maintain. If you want to increase your step count, don't jump into 10k steps a day straight away. Gradually work your way up. Apply this to all other aspects in your journey. Rome wasn’t built in a day!

5 • HIGH PROTEIN DIET

A high protein diet will essentially keep you fuller for longer and prevent over snacking. Protein is digested slowly and thus having a high amount in your meals will suppress the hunger hormone.

Regardless of whether your goal is to lose fat, gain muscle or just enjoy a healthier lifestyle you need to be hitting a good level of protein. Aim for 1g per lbs you weigh, for example; you weigh 150lbs. Aim for 150g of protein each day.

6 • DON'T RESTRICT FOODS

All food is good food! Simply eat things in moderation. Carbs, pasta, rice, chocolate, cake, are all good. Some are more nutritionally dense but all are required for a balanced diet! Just have some bloody discipline. Choose to not eat a full bar of chocolate if you know it doesn’t all fit in your daily calorie targets. It all comes down to choice and you have to choose what really matters to you. Short term satisfaction or actually achieving what you set out to. Enjoy but don’t indulge.

7 • GET YOUR NEAT UP

If you find your fat loss results are stagnant you may need to up your neat. Neat in sciency terms is none exercise activity thermogenesis. Basically meaning movement outside of scheduled exercise. For example walking from your sofa to the garden. Gardening, cleaning, washing the car, walking and talking with a friend. Anything that involves movement. Remember if you workout for 1 hour per day that’s only around 4% of your day. 28% is around almost 7 hours sleep. So we have 68% of our day left to go! Make sure you’re moving for most of it this accounts for so much more calorie burn throughout your day than you even realise.

8 • DON'T UNDERESTIMATE SLEEP

If you're getting minimal sleep, this can increase your hunger hormone resulting in both larger portions of food and higher cravings. In general too, you'll likely be too tired to exercise, meal prep, be productive and move active. It all has a knock on effect so make sure you set yourself a time to sleep and wake. Try not to use your phone one hour before bed too. The blue light can ruin a good deep sleep but that’s a blog for another day 😏

I hope you enjoyed this blog! Also important news, I have 2 slots opening up this week for 1-1 Coaching, if you’re serious about making a change send me an enquiry and I’ll get back to you shortly. www.achievableacademy.com

All the best

Alex