Sustainable fat loss, like everything else in the world, is a math problem. Anything can be figured out with math. I don’t know about you, but doing math when I don’t necessarily HAVE TO, is out of the question. So instead of breaking it down mathematically let’s keep it simple.
- Don’t eat a lot of processed carbs. This means bread, pasta, cereal, oats with sugar, fruit, candy, pastries, grains, or anything that has a high sugar content. Processed carbs make our blood sugar levels spike which in turn releases the fat-storing hormone known as insulin. By balancing your blood sugar levels (and not allowing spiking) you will be able to manage your appetite more easily.
- Eat more protein. Protein not only helps build muscles and burn fat, but it keeps you feeling fuller longer.
- Sleep! Try your very very best to get at least 8 hours of sleep each night. Your body needs that time to recover from exercise done the prior day. When you don’t get an adequate amount of sleep you tend to crave lots of carbs and super sugary foods. Which then will just become a vicious cycle of bad sleep and sugary foods because sugar makes it harder to get a good night’s sleep.
- Time to Clean House! Step 1- Get a bag. Step 2- put all the crap food in said bag. This includes cookies, potato chips, candy, sugary granola bars, and anything else that is snacky and you know is just bad for you. Step 3- Put the bag in your car so when you see someone homeless you can hand them some of that food. It will get it out of your house and away from your mouth.
- Be “In The Know”. Do you really know how much you are consuming? Be aware. As you shed those pounds you will need to change and tweak things. What worked for you before will not work the leaner you get.
- Pick heavy SH*T up and put it back down. Lifting heavily builds muscle. Building muscle burns fat. Lifting heavy will increase insulin sensitivity which will help you use those carbs efficiently and fewer carbs will be stored as fat. Try to lift about 3-4 times per week.
- Stress management. When we are stressed we tend to go right back to comfort food. These foods tend to be sugary and high-carb foods. The best way to avoid being stressed constantly is planning. Get a routine going of planning ahead. Whether it be meal prepping so you don’t have to worry about where you are going to get your next meal, or making a routine of taking a stroll after dinner to decompress and digest your dinner.
- (Healthy) Fats are Friends. Fats have gotten a bad rap. Guess what? THEY ARE GOOD FOR YOU! by eating healthy fats (avocados, egg yolks, grass-fed butter, olive oil), and decreasing the number of processed carbs, our body will use the healthy fats as fuel. Additionally, healthy fats slow gastric emptying which keeps us fuller longer.
- Practice Patience. It is a process. Just wait and be patient. If you follow your routine of working out and eating well, you will see changes. Just BE PATIENT.
- Set Goals. Research has shown that people that set a goal for themselves, have a higher success rate. If you know what you are working towards, you will be more likely to stick to a plan and be disciplined enough to reach your goals.
Now that you have been given the tools, GO!!! Away with you! Do your thing and crush your goals!
Like this article? Check out ten tips to start the new year healthier.