8 Simple but powerful fat loss habits
People are always in search of the newest or easiest fat loss tips and tricks… and that’s why we’re so often persuaded to dive into some trendy diet or workout plan. We’re searching so hard for answers that we skip the question at hand. The timeless saying that we’re, “so deep into the forest that we can no longer see the tress” is definitely applicable when it comes to fat loss, especially in the modern, commercialized, ad-driven society that many of us live in today. But what happens when we “peel back the fat” so to say, and look at the basics of fat loss. What are the tried and tested ways that people have been using for generations to slim down and achieve their ideal body image?
There’s two cliché sayings that we hear all the time and are applicable to fat loss:
You are what you eat
You are what you do
Here I will outline eight proven ways that are accessible to anyone looking to lose unwanted fat.
Everyone, and I repeat everyone, should be doing each of these:
Resistance Training
When our goal is to lose body fat, we more than likely envision our body as being lean and having muscle definition. Well to ensure we aren’t also losing muscle during the process, we need to continue to strengthen them through regular resistance training. This won’t just impact the way you look, but also the way you’re able to carry yourself with better posture and stronger bones.
According to some studies, resistance training also helps to boost your metabolic burn rate, so you’ll be burning more calories while at rest and performing day-to-day activities (even sleeping.)
And best of all, resistance training isn’t limited to those with access to fancy gym equipment, bodyweight exercises and household items are also perfectly acceptable and effective forms of resistance training.
Eat Protein
We know we have to eat, so might as well eat what our bodies requires most, right? Going hand-in-hand with resistance training, eating protein helps ensure we are maintaining and even building our non-fatty body mass. And not only that, protein also is much more fulfilling than carbohydrates, takes longer for our body to break down, and therefore will leave us feeling satisfied for longer; which means you’ll be less likely to reach for those unhelpful late-night snacks.
We can find good sources of protein in meat, fish and chicken; but also in vegetarian-friendly options like eggs, cheese, beans, nuts, lentils, tofu, and chia seeds. It should be noted though that while animal-based proteins are “complete” and contain all 9 essential amino acids, plant-based proteins typically are lacking in one or more of the essential amino acids. This means if you’re going the plant-based route, be sure to eat a variety of food to make sure you’re getting a complete and balanced intake of protein throughout the day.
Sleep Well
Some people fall asleep the moment their head touches the pillow, others toss and turn throughout the night, while others still simply don’t recognize the significant health benefits and importance of a proper sleep schedule. Whether it’s because your mind is busy with work or other life matters, or your late night social life has you up and out at all hours, losing sleep is losing out on some vital components of our fat-loss journey.
Some research has even concluded that a lack of sleep affects our hunger hormones and leads to an increased appetite and a higher risk of obesity.
Although some people require more sleep than others, studies generally show a minimum of 7 hours per night is best. If you’re struggling to achieve that number, there’s a few things you can do to improve your sleep habits:
Develop a routine before bed. This might include washing your face and hair, reading a book, stretching, listening to relaxing music, lighting a candle, or anything else you find calming that you can do every night.
Avoid your mobile phone and other electronic devices late at night. Not only does the light from the screens damage your eyes but it also “tricks” your brain into thinking it’s still daytime, therefore not yet time to sleep. Also, and maybe more damaging, we’re likely to see something on our phone that will stay in our mind and keep us awake.
Stop drinking caffeine at least 6 hours before bed, and have your last meal at least 3 hours before attempting to sleep. While of course you can still fall asleep right after drinking coffee and having a big meal, the quality of sleep will be affected. So it’s best to get into the habit of avoiding these late at night.
Healthy Fats?
Not all fats are created equal, and in fact- some are necessary for our body functions and well-being. It might sound funny at first, but actually eating some “good” fats can help us lose some “bad” fat. There are many sources of healthy fats that we want to be consuming, including:
Olive oil
Avocados
Coconut oil
Walnuts and other nuts
Flaxseed, pumpkin seed and other seeds
Salmon and other fish
Whole eggs
Drink Water
Even after 15 years in the fitness industry, it still surprises me when I meet someone who doesn’t drink water and is unsatisfied with their body or fitness level. What’s worse, they dig themselves even deeper by drinking sodas and other sugary drinks that are crushing their insulin resistance levels (leading to long-term obesity.)
It really is as simple as this: our body is around 70% of water, so if you’re not drinking water you’re seriously depriving your body of its fuel for so many functions. Even other aesthetic things like our skin’s elasticity, brightness of our face, and shininess of our hair will be greatly improved by drinking water.
Drinking water before a meal also helps you feel satiated earlier, leading to less excessive eating and weight gain. Water should be the first thing we drink in the morning and last thing we drink before bed. Green tea contains healthy antioxidants and other metabolic boosting benefits, fruit and vegetable infused waters are a fun way to enrich your water’s taste, and freshly-squeezed fruit juices are enjoyable and contain some useful vitamins; but learn to love what you’re doing for your body when you drink water. Like building a house on a strong foundation, between drinking water and getting adequate sleep, there really is nothing else more important for your health and general well-being.
Fill Up On Fiber
What is fiber? Well, there are two types: soluble and insoluble. Well in the simplest of terms: soluble means the fiber dissolves in water, insoluble means it doesn’t. But what does any of that have to do with fat loss and why should we care?
As soluble fiber dissolves, it creates a gel that improves and eases the process of digestion, reduces blood cholesterol and pressure, and lowers blood glucose levels (which helps fight against diabetes.)
Insoluble fiber improves your ability to effectively produce waste and like soluble fiber, supports insulin sensitivity which helps in the fight against obesity and associated disorders.
So the benefits of fiber are clear, but how much do we need? Well doctors generally suggest following the below guidelines:
men, age 50 and under: 38 grams per day
women, age 50 and under: 25 grams per day
men, over 50: 30 grams per day
women, over 50: 21 grams per day
So now we know why we need fiber and how much we should be consuming, but where do we get this nutrient? Well the best sources of fiber are fruits, vegetables, oats, whole wheat, beans, and potatoes.
Not All Carbs Are Created Equal
When I was growing up, the “Atkins Diet” was all-the-craze. Now it’s the “Keto Reset.” And personally, I think it’s all bs. Not that it’s not possible to achieve great body transformations and fitness results while eating a low carb diet; but I believe we have to be extremely careful about how we’re marketing carbs as the enemy to everyone. For every success story of someone who follows a low-carb lifestyle, there’s one or more of someone who eats a diet rich in fruits, potatoes, grains, oats, and other healthy carbs that is healthy and in peak fitness condition. Carbs aren’t bad, but they’re also not all created equal.
So while I’m “pro-carb” I also acknowledge the dangers that consuming sugars presents us. We need to opt for more “complex” carbohydrates, that is: the carbs that take longer to break down in our system, instead of the “simple” sugars (ie. refined carbohydrates) that create a spike in insulin and blood glucose levels.
Your goal should be to replace sugary carbs found in pastries, desserts, white breads and cereals with more complete carbohydrates like while wheat, quinoa, buckwheat, and oats.
*Keep in mind that these recommendations are for the man and woman who is looking to lose fat, and would be different for an athlete who is more focus on specific sport performance-based goals.
Get Moving
A lot of people dislike cardio, and I’m near the front of that line. But we all need to find a way to keep our body moving. Whether it’s committing to walking 10,000 steps each day, taking up an active hobby like bike riding, or joining a community sports group; we won’t achieve real fat loss results while leading a sedentary lifestyle.
Hop on the treadmill for 20 minutes, play with the incline settings, go from a walk to a jog to a walk and maybe the occasional run. Message a few of your friends and ask if they’re be open to joining you on a hike or even walk around the mall (this tip is especially for those in Dubai), or take your dog for a little longer walk than normal.
Find ways to move, and keep moving. The more you move, the better you’ll feel, and soon your fat-loss will be like a stone rolling down the hill collecting momentum as it goes.
I know these tips are likely known to everyone reading, but knowing and doing are two different things. So next time, instead of looking for some new and improved fat loss tip or craze, ask yourself: are you doing each of the above 8 tips to the best of your ability every day of every week?
If you still have any questions, feel free to write me here