If you followed us for a while, You already know that we are all about the long-term.
We preach healthy habits and gradual progress over time, as we came to realize this is the best way to guarantee long-term results.
With that said, In today’s article, we will go over 4 simple tips that if followed properly and long enough, will help you accelerate your fat loss process.
Let’s begin:
1. Make sure you are in a caloric deficit.
If you are eating more calories than your body is burning each day then you will be gaining weight – there are no two ways about it.
Now, because your goal is to lose body fat then you must be in a consistent caloric deficit. Many of you won’t know what your basal metabolic rate is so please use the following equation:
Body weight (lbs) x 11.5
e.g. 200lbs x 11.5 = 2300 calories per day
For this example above to be in a caloric deficit and in turn to lose weight and body fat then our recommendation is to start dieting on 2100 calories (200 calories less than they are burning per day)
* This is not set in stone, yet a good place to start.
2. Make sure to eat protein with every meal.
If fat loss is your goal you need to stop associating breakfast with cereal, and lunch with a sandwich or a bagel
You have to incorporate more protein to help maintain muscle mass and body composition.
Moreover, protein provides numerous benefits to overall health, body composition, and performance. Once ingested, dietary proteins are broken down into amino acids, the building blocks for tissue growth and repair, as well as the synthesis of things like hormones, enzymes, neurotransmitters, and antibodies.
3. Lower the consumption of sugary drinks, sodas, and alcohol.
You might imagine that the fruit juices in the supermarket are a healthy choice but in reality, the opposite is true. For example, the popular orange juice, Tropicana, contains 23g of sugar and 110 calories per 250ml.
I’m not saying that sugar is bad, I’m saying that during fat loss you are better choosing other options.
Why?
Because during our fat loss phase, we need to keep our calories in check, and therefore there are better options that are lower in calories.
Our suggestion: Stick to water, sparkling water, tea, and black coffee.
