Consistent fat loss is a fitness goal among most everyone who is trying to get in shape
There are many quick fixes and fad diets that claim to be the key to losing fat quickly and efficiently. However, these approaches are often unsustainable and unhealthy. Try considering these simple and effective nutritional tips when attempting to lose fat and keep it off.
Lifestyle changes don’t happen overnight, so don’t try and change everything all at once. Start with small things, like limiting your soda intake, and then work your way up. Restricting your food choices and going on a meal plan may work for a while, but it is simply not sustainable. Strict and inflexible dieting has been shown to lead to overeating and an increased prevalence of eating disorders. Use a flexible approach to dieting by tracking your carbohydrates, proteins, and fats rather than abiding by a strict and unforgiving meal plan.
Avoid Eliminating Entire Food Groups
A common approach to weight loss is to completely eliminate carbohydrates and fat. Removing carbohydrates completely could decrease your performance during a workout and lead to increased muscle loss. Consuming carbohydrates that are high in fiber will help you feel full which is a major plus when dieting. Low fat intake can have an unfavorable effect on your anabolic hormones, which are the hormones that stimulate muscle growth, insulin, and protein synthesis. Completely removing carbohydrates and fats from your diet can do more harm than good.
Protein plays a key role in muscle recovery and helps you feel full when dieting. While eating an adequate amount of protein is necessary, it is important not to overdo it. Balance is important, and the amount of protein you need varies depending on your weight. Those who are lean and training hard may need slightly more protein than someone who is overweight. One gram of protein per pound intake is an adequate amount for most people who are attempting to maintain muscle mass while reducing fat. While protein is important when it comes to maintaining muscle mass, it is important to keep it balanced.
Avoid Sugary Drinks
You shouldn’t be getting a majority of your calories from sugary drinks like soda. In fact, it is better to avoid soda and limit your alcohol intake when trying to lose fat. That doesn’t mean that you can never have your favorite carbonated beverage, however it is better to limit your intake of sugary drinks.
While supplements can be helpful, they can not make up for a poor diet. An inconsistent diet can not be fixed by taking excessive amounts of supplements. It is important to focus on eating a variety of foods and being consistent, rather than looking to pills and supplements to help solve the problem. Consistency is key when it comes to fat loss, and it is important to have a balanced diet that you can maintain instead of relying on quick fixes.
While there may be many quick and easy approaches to fat loss, they aren’t really sustainable. In the end, the best way to lose fat is to have a balanced diet that you can maintain and enjoy. If you are interested in learning more ways to stay fit, try one of my professional coaching services. I have been training on a consistent basis for over 2 decades, and I have learned a lot about what works, and what doesn’t work in that time. I’ve also learned some very effective methods to tweak your training and nutrition for maximum results.
Interested to find out how I can help YOU achieve your fitness and fat loss goals while still living your life? Check out my 28 Day Fat Shredder Program, The Fit Mom Method, or my 1 on 1 Online Coaching Program for details on how these programs can help fast track your results, as well as read some of my client success stories. I have been in the fitness game for over 2 decades and have helped hundreds of people achieve their goals without spending all their free time working out or giving up all of their favorite foods…
Author: Chris Friesen
Chris Friesen is a gym owner, personal trainer, online fitness coach and former “fat dad” living on 60 beautiful acres of countryside in rural Canada.
He specializes in helping busy parents shed body fat quickly, WITHOUT becoming gym rats OR giving up the foods they love to eat.
In his spare time, he enjoys spending time with his wife and 3 kids, sitting in his hot tub out in the snow with a glass of bourbon, and yelling at his (many) misbehaving barn cats.
CLICK HERE to download his Free Guide to rapid fat loss, “The Calorie Backloading Fat Loss Method”