Top 5 Tips For Lose Body Fat
Top 5 Tips For helping Lose Body Fat
For personal trainers, 90% of the clients we meet in the gym want to “lose weight”. Whilst weight loss is still seen as the metric by which most measure their progress towards their goal, what they are actually wanting to achieve is a reduction in the amount of fat their body is storing (lose body fat).
It is understandable to use ‘body weight’ as the main measure; most homes have a set of scales, as do the majority of gyms. However, weight can fluctuate daily depending on many variables such as hormones, time of day, food intake, hydration etc. If you do not have easy access to a fairly decent (and typically expensive) method of measuring body fat, then I suggest using ‘before’ and ‘after’ pictures, taking chest/hip/waist measurements and also just checking in with yourself to see how you are feeling!
Anyway, now we have that cleared up, here are our top 5 tips for losing body fat…
1.Reduce your daily/weekly calorie intake.
If you consume less than you burn you will lose body fat: simple. If you are gaining or staying the weight, you are simply consuming more calories than you realise! If you need to, track them for a while – and don’t forget to record oils, sauces and the cheeky Friday evening bottle of wine you’d rather not remember!
2.Increase your activity.
We are not talking about visiting the gym more, we are talking about your normal daily life activity; taking the stairs instead of the lift, standing at your desk rather than sitting, making sure you hit 10,000 steps a day. This is also known as NEAT (Non-Exercise Activity Thermogenesis). The human body is amazing and will burn more calories than you think on a daily basis, just to survive; increase your NEAT for that extra burn! You can learn more about NEAT here.
3.Drink more water.
Water aids so many processes within the human body -more than what could be written about here. We’re not going to go into any more scientific detail, other than to say that keeping hydrated will both help you to stay in top shape whilst you are increasing your activity and is also massively important for staying fit and healthy.
4.If you fall off the wagon get straight back on.
We’ve all been there: restricting ourselves so much during the working week that when we hit the weekend, all we want to do is neck the booze and eat everything in sight! Whilst this will not help with your fat burning mission, it is important to not beat yourself up and turn a 1- or 2-day binge into a 7-day binge in regret. You’ve had your fun and now you are probably feeling bad about it; get straight back up and get on with it! 1 weekend will not harm the bigger picture, however 1 or 2 weeks might.
5.Enjoy the process
Life is too short to miss out on the important things – such as not being able to have your favorite iced bun or the glass of wine that helps you relax on a Friday evening. If you want these things, have them! Just take things in moderation; don’t overdo it and be honest with yourself as you record them into your calorie tracker to ensure you don’t go over your daily limit. Setting yourself small and achievable goals will help you to reach the bigger goal and also fully enjoy every second of feeling leaner, fitter and healthier.
If you’d like to know any more about how to lose weight or any other topic, why not contact us here.