I’ve been in the fitness industry long enough to know what works and what doesn’t work when it comes to losing body fat. Many people spend hours slaving away on the cardio machines, cutting out carbs and trying to spot reduce by doing x1000 crunches just to get rid of tummy fat.
In reality, losing body fat can be simple and easy if you follow the right steps and are consistent.
Here are 7 very simple tips to follow if you are looking to cut down some body fat and see some definition!
1. Don’t cut carbs!
Cutting carbs seems like the most reasonable way to cut body fat right? Wrong! We need carbs for energy! Cutting carbs will only make you miserable and want to binge eat at the end of the day, which completely ruins what you are trying to do in the first place. What we need is the right carbs! Try nutrient dense carbs with lots of fiber which breaks down in your body more slowly to help you stay fuller for longer. Add things like oatmeal, quinoa, beans, lentils, peas, barley to your daily meals instead of heavy breads and pastas. You will have a lot of energy!
2. Eat more protein!
Adding more protein to your diet can reduce hunger and boost your metabolism. Protein is essential for building and keeping muscle. Include meats like chicken, turkey , lean beef & pork as well as fish, eggs, dairy, legumes (kidney beans, chickpeas, lentils). Consider taking a protein supplement which makes it easier to get more protein into your diet without consuming too many calories and tastes great!!
High intensity interval training (HIIT) is a faster much more effective way of doing cardio as oppose to spending an hour every day on the elliptical. This kind of cardio gets you burning more calories in a shorter amount of time. An example of a HIIT cardio workout is sprints on the treadmill: 10 second all out sprint and 50 seconds jogging and repeating this for 20 minutes.
4. Resistance training
Being on the right resistance training program Is your answer to the lean, toned body you are looking for. What we want is to build lean muscle mass while cutting body fat at the same time to create the hourglass (for women) or buff (for men) silhouette that is so desired. The more muscle you have the faster your metabolism is and your body will burn calories up to 48 hours after your weight training session. Don’t worry ladies! Gaining muscle will most definitely not make you bulky, if anything you will fall in love with your strong toned body even more.
5. Stay away from alcohol!
Alcohol has got to be the worst thing for anyone trying to cut fat. If you can fit one glass of red wine in a week, then great- it most likely won’t have a negative effect. We are talking about going out with friends and drinking bottles of wine, fruity drinks, then getting hungry and eating everything in sight. Alcohol unfortunately has an effect where we don’t care what happens in the moment however it can ruin progress in the long run. If you’re wanting to have a drink or two on a Friday night, stick to hard liquor and a diet soda drink such as Vodka soda lime, stay hydrated and keep the protein high.
6. Give yourself rest days
A big part of your results is going to be rest and relaxation. The more you stress about cutting fat the more the fat will stay. We want to prioritize good sleeps every night, and keeping in an organized routine that keeps the stress levels low. Taking two to three rest days from the gym a week is necessary
to see progression. Don’t over do your workouts in the week or you might find yourself feeling drained, overworked and might be more susceptible to injuries.
7. Consistency is key
The most important thing to keep in mind when trying to cut fat is it’s not an overnight process. Keep the consistency, don’t give up on what you want and the results will slowly come in time. Keep before and after pictures to help you stay motivated and remind yourself the good things you are doing for your body and how much better you are treating it.