By James King III, CSCS, ACE Weight Management Specialist
When it comes to losing body fat and getting lean, the overall process can be difficult for many, myself included. After successfully bulking up in my college days, I tried many times to get “shredded” but time and time again came up short. If you’ve struggled also, then this article is for you. There are several ways to go about fat loss, but listed below are my top 3 fat loss tips that helped me lose 53lbs in 2018 and keep the weight off for good!
Tip 1: Plan
I came across this concept of making meal planning the most important “workout” of the week from the book, Fat Loss Happens on Monday. In the book, author Josh Hillis explains that before you even step into the gym at the beginning of the week, you should have an idea of what you’re going to eat 80% of the time for that week. When I have a client who reaches a plateau, putting planning first becomes priority number 1, not workouts.
When you make planning a priority, you can begin to notice all of the potential obstacles that you normally struggle with ahead of time, and get strategic about them. This means if you know you always struggle with dinner, then plan all of your dinners for the week. If you struggle with eating out for lunch, then plan all of your lunches for the week. You don’t have to plan as obsessively as a bodybuilder or pro athlete, but if you begin planning and creating structures for your obstacles at least 80% of the time, you will see awesome results!
Meal Planning Tips
Before you shop, check your kitchen inventory to see what foods you currently have and what food items you need. Sit down and write what foods you want to buy for the week. Then put the food items together to form a basic menu. Once you have the menu set, go to the store and only purchase the items on the list. Prepping is optional. If you don’t plan for the week then you’re left to hunt in the 21st century. Hunting in the 21st century leads to fast food and processed foods. Don’t hunt! Plan!
TIP 2: MORE PROTEIN
Protein and calorie intake should have an inverse relationship when the goal is fat loss. As you lower calorie intake, protein has to then help provide energy for the body. This takes away from protein performing its main function of rebuilding and repairing the tissues in the body. If you’re physically active (as you should be) this need for protein increases further since you’re breaking down more tissues through your training.
Benefits of Protein
MAINTAIN MUSCLE
Consuming a low amount of calories with low protein intake while training will lead to muscle and strength loss. Muscle plays the biggest role in our ability to lose fat and remain lean. Simply put, the more muscle you have the easier it is to change your body composition and to lose fat. So the goal isn’t to lose weight. The goal is to maintain muscle and lose fat.
DECREASED HUNGER
Protein increases satiety which will help make dieting easier. The effect is entirely dose dependent. Studies have shown that when people eat eggs for a breakfast, they consume less calories for the rest of the day. A good rule of thumb is to add more protein to any meal you feel particularly hungry after.
MORE CALORIES ARE BURNED
When you eat, your body has to expend energy in order to digest, absorb, and store the food. An increase in energy means more calories being burned. This process is called dietary thermogenesis or the thermic effect of food. Not all foods require the same amount of energy or calories to process and store. More calories are burned digesting and processing protein than when we digest carbs and fats.
The How To
The recommended dietary intake for protein is 10-35% of your calories. Most Americans consume around 16%. As mentioned earlier, this need for protein increases with a training routine. A simple rule to determine protein intake without counting calories is by using the palm of your hand. Women should consume 1 palm size portion of protein with every meal. Males should have 2 palm size portions of protein with every meal. If you count macros, aim for 1 gram per lb of bodyweight each day.
TIP 3: VISUALLY TRACK YOUR PROGRESS
3 months into my fat loss journey I didn’t have the six pack abs I wanted and I felt like I wasn’t making any progress. I then looked at my before picture and realized that my waist was smaller and my stomach was more toned. These were things I couldn’t notice in the present moment because I was comparing myself to my dream physique. The before picture helped me realize that even though I wasn’t at my desired destination, I was still making progress. Without the before picture, I honestly would’ve given up. The progress pictures reinvigorated me and helped me continue to grind on my fat loss journey and it will do the same for you.
Take pictures either bi-weekly or weekly and then take some time at the end of the month to gauge your progress. You can also look over these pictures whenever you feel unmotivated.
There you have it – 3 tips to make your fat loss goal actually happen! For more detailed tips based on your fitness level, schedule a free coaching with me at jameskingiiift.com. I can also be reached at (714) 312-6309.
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