Before I start, let me make it clear: in order to lose body-fat, you must be in a calorie deficit. Applying these 5 steps will not help you to lose fat if you are not in a calorie deficit. Ignore the BS you might read online about magic foods or diets. The research is clear: to lose fat, a calorie deficit is essential. Once you are in a calorie deficit, the following 5 steps can help to make the process that bit easier, and more sustainable.
1. Sleep
The first one is obvious, but possibly the most important. There has been so much written over the last number of years about the role sleep plays on our mental and physical health. It improves cognitive function, recovery and so much more. It has also been associated with improved weight management. We’re all more susceptible to making poor food choices when we’re tired and lacking sleep. So, if you’re looking to lose fat, aim to get 7-9 hours per night and you will notice a huge difference.
2. Don’t Cut Out Foods you Love
This may seem counter intuitive, but hear me out. In order to lose fat, a sustainable approach that you can stick to for a prolonged period is essential. You will not lose 10lbs of fat overnight – so choose an approach that fits with your lifestyle and one you can see yourself sticking to for the long-haul. Completely eliminating the foods you love will make it extremely difficult to sustain. Eliminating the foods you love is also a sure-fire path to misery! Find a way of incorporating the foods you enjoy into your plan. Eat nutrient dense foods like fruits, vegetables and lean meats 80% of the time, and allow 20% of your calorie intake to come from foods you enjoy.
3. Get Support
If you are just starting out, it may be beneficial to get a coach or mentor for a short period to get you started. They can help with accountability and education, which can set you on your way to a more balanced, sustainable lifestyle. Try to speak to people you know who have worked with a coach before. Don’t just pick a coach who posts 6-week transformations all over their Instagram. Often these coaches set unsustainable plans and goals, with many people struggling to maintain their end-physique at the end of 6 weeks. Many even end up in a worse position than when they started, with a much worse relationship with food.
4. Routine
Getting into a good routine can be hugely effective for fat-loss. When you eat at the same time each day, your body learns to get hungry around these times, and to be less hungry during other times. If you struggle with constantly feeling hungry or peckish, this can be a great tool. A solid routine around your sleep, work and training can also be a big help.
5. Learn the Calorie Content of the Foods you Eat
Whilst not essential, spending some time to educate yourself on the amounts of calories in different foods can really help with fat loss. Apps like MyFitnessPal allow you to easily track your calorie intake, which can give you a much clearer idea of what you are consuming. I would not recommend for most people to consistently track their calorie intake, but it can be a useful exercise to track your calories for a short period to develop a better understanding of what you are eating.
Summary
To summarise, the key factor for fat loss is a calorie deficit. There are lots of fancy diets online, but the reality is that they help people to lose fat not because of some magic power, but because they help people to get into a calorie deficit. Once you are in a calorie deficit, these 5 tips can help you to develop a healthy, sustainable approach to fat loss.