There are many strategies to help you lose fat. Here are 10 simple steps that I recommend for you to start with. Don’t panic about applying them all at once; focus on one or two each week. This will help you create good habits that will lead to a healthier lifestyle.
- Cut down on sugar
Sugar is everywhere. Most people in the UK eat too much sugar, and it a lot of it comes from processed food where manufacturers chuck it in to make the food taste better. Stick to natural foods as much as you can.
- Reduce alcohol intake
Don’t get me wrong, I’m not suggesting going teetotal. But when you consider a gram of alcohol contains 7 empty calories, it is well worth reviewing your alcohol intake. Along with the obvious risks of drinking too much booze, alcohol will also increase your appetite, loosen your inhibitions to bad foods (kebab shop anyone?), as well as suppressing important hormones that aid fat loss.
- Eat more protein
Foods high in protein have been proven to cause the greatest release of hormones that help you feel full and satisfied. A high protein diet may also reduce the amount of carbohydrates you consume too.
The benefits of exercise for our health are numerous; exercise will also aid fat loss by raising metabolism and burning fat.
- Drink plenty of water
Often when we feel hungry it’s not because we are craving food, but because we are dehydrated. Drinking plenty of water will reduce those hunger pains. Water also plays a role in every chemical reaction within our bodies, ensuring our bodies are efficient fat burners.
- Control portion size
Are you eating for one or three? Try to view your portion size objectively, if you need to start reducing it then do it slowly over a few weeks rather than dramatically cutting it.
- Eat slower
Savour your food. Eating more slowly will help your digestion, plus you are less likely to feel the meal was over too soon and crave more.
- Don’t eat in front of the TV or computer
Television and computers divert your attention away from the food you are eating; thus it is less likely you will feel satisfied and more likely you will crave more. Eat at the dinner table and savour your food. Coronation Street can wait until afterwards.
- Sleep more
Studies have shown that a lack of sleep can cause cravings for sugary foods, as well as increase the temptation of late night snacking. What more reason do you need to spend more time in bed?!
- Avoid sugary drinks
Many people forget the calories they intake from drinking. Avoid energy/sports/diet drinks like the plague. They are full of sugar or other chemicals that you cannot possible pronounce, and will only do your body and fat loss goals harm. One day they will be viewed in the same way as we view cigarettes now.
Adam Dicker is a freelance personal trainer, helping people to lose fat and get fitter in Hastings and the surrounding area.