One of the first places we store fat and the last place we tend to lose it. The belly, aka The Spare Tire, likes to hang out around the mid section and hide our rigid six pack we have developed with tireless effort in the gym. You could be doing almost everything else correctly, but if you ignore these 5 rules for fast fat loss, you will find yourself forever talking about the good ol’ days when you had abs.
1. Resistance Training
Burning calories is necessary to lose fat, but so many people still don’t include some form of resistance training into their fitness routine. The more muscle we have, the faster our metabolism can burn calories…even while we sleep. Also, after age 25, we start to lose our muscle mass a little bit each year. So use it or lose it…muscle, not fat.
2. HIIT Training
The most effective way to burn the most calories in the least amount of time is to perform high intensity interval training. This works amazingly well for so many reasons. It is a high intensity and therefore, should be a shorter duration than steady state cardio. The shorter duration, approximately 15-20 minutes per day, works well for those that are short on time in the gym. Plus, because of the higher intensity, you burn more energy for fuel and increase your resting metabolism, which allows you to burn even MORE energy…even while you sleep!
This is a no brainer. You know you have to watch what you eat in order to lose fat, but it isn’t always just about calories. You need to find a long term, sustainable plan to keep the results you worked so hard to get.
For me, protein (fish, chicken, steak, egg) is my nucleus in every meal and I build around that with some fibrous vegetables (broccoli, carrots, kale, spinach, cauliflower) and healthy fats (avocado, nuts, seeds, legumes).
4. Portion Control
First, ensure you eat some form of protein in each meal. This will help you feel full and keep you away from tempting treats that could ruin your clean eating plan. Second, spread your meals, and therefore your calories, evenly throughout the day. This will again increase your satiety level and keep your moods even. No afternoon sugar crashes means people like you! Lastly, balance your food choices so that you don’t end up eating the same chicken breasts and broccoli for every meal. Sure that’s easy for meal prep, but after 3 weeks, you will hate it and fall of your plan. Instead, choose from a wide variety of foods that have approximately the same nutrient levels.
5. Be Accountable
My clients hear me say this all the time, “Even the best coaches have coaches.” It is such a simple thing to put into place, but sometimes life gets in the way, or finances just aren’t there. The best thing about living in the modern age of technology is that there is no shortage of finding people who want to help you. Usually a quick internet search will produce several fitness professionals who are educated, experienced and affordable because they serve people in the online space. Put some skin in the game and shell out for an affordable coach who can help you stay accountable to your goals. This works better than the previous four tips combined, but it comes down to taking action and following through with being proactive about your health and fitness.
In conclusion, fast fat loss really boils down to finding the right information and having someone in your corner to implement your plan. A last bit of wisdom is that life will never have a perfect time to start any new endeavor. We just need to stop thinking about it, get started by taking massive action.