If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart… It’s super important to remember that the great stuff (fat loss and muscle building) happens AFTER your workout.
Fat Loss Tip #1: Keep Track
Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.
Fat Loss Tip #2: Eat Breakfast
Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.
Fat Loss Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.
Fat Loss Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full. It’s actually a great idea to eat a good percentage of your calories after your workout so you can refuel your glycogen stores and your muscles!
Fat Loss Tip #5: Stay Home
Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out. In order to maintain healthy eating, you need control over seasonings.
Fat Loss Tip #6: Reduce Alcohol Intake
It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.
Fat Loss Tip #7: Redirect
Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.
Fat Loss Tip #8: Hit the Hay
Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!
Fat Loss Tip #9: Go Green (First)
There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low. Research also shows that eating greens before your protein can speed up digestion. This is a lot to think about in the beginning but in time it will become a simple habit.
Fat Loss Tip #10: Weigh Yourself Once A Week
You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.
Fat Loss Tip #11: Disconnect Diet from Life
Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going. At Fuel Rx, diet is a bad word because you are either on or off. Eating habits are always on! So make them good ones…
Fat Loss Tip #12: Keep the Burn Going
Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds. Our metabolic burst training accomplishes this feat with plenty of enthusiasm and encouragement 👍.
Fat Loss Tip #13: Goodbye Sugary Sweet
Everyone needs a quick sweet on occasion. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else. In a pinch when the sugar craving is more persistent than a 5 yr old that wants ice cream go for some berries!
Fat Loss Tip #14: Move Now!
Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute short burst cardio windows into your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.
Fat Loss Tip #15: Don’t Give Up
There are ebbs and flows to everyone’s program. That includes everyone from the fittest, healthiest person you know all the way to the most out of shape person in your life. We all have struggles. You should understand that what separates the fit from the not so fit is all summed up in one word, habits. Willpower and self discipline are completely overrated. If you do the right thing long enough it will become a habit, I guarantee it!
Patrick and the Fuel Rx Team