3 Quick Tips To Help You Lose Body Fat

321go • February 2, 2023

1) Eat at least 20g of protein with every meal

-people think that protein is just for building muscle but it does so much more than that and fat loss is one of the things it helps. Protein has a thermic effect when digested which makes it require more energy to be absorbed which does two things:

1) Suppresses appetite- to eat less calories

2) Boosts metabolism- to help you burn more calories

both of which help with fat loss!!

2) Sleep 7-9 Hours Every Night

-Some people take this for granted but I can’t stress the importance of this enough. When you’re sleep deprived, your body starts to release extra cortisol which is a wake up/stress hormone which in moderate doses is a good thing BUT not too much of it. Cortisol is a fat inhibitor which means that it slows down the body’s ability to metabolize body fat. Get your 7-9 hours of sleep!!

3) Strength Train 2-3x/Week

-Incorporating strength training will help you build and or maintain muscle along with helping you burn more calories. Both of which are important for burning fat. The more muscle you have, the easier it is to burn fat since having more active tissue(muscle) increases your metabolism. Also after a strength training session a process called “EPOC” which stands for Excess Post-Exercise Oxygen Consumption occurs which is caused by metabolic stress your body goes through during a training session. EPOC is your body’s way of replenishing glycogen stores, repairing cellular tissues, balancing hormones, and bringing your body back to a state of homeostasis after you get done exercising! This process requires extra energy which is why you continue to burn calories even after your done training!

These three tips will help you get started in your fat loss journey! Remember like everything else in life, it will only work if you are CONSISTENT. Try these three and if you want further guidance. Don’t hesitate to reach out to me.

 

Dedicated To Your Success,

Coach Evan

recent posts

How to Stay Consistent When the January Motivation Wears Off (Portland Maine Personal Trainer Secrets)

By Evan Amell • January 12, 2026
You started January with fire in your belly. Your gym bag was packed, your meal prep was on point, and you were absolutely convinced this would be THE year you'd stick to your fitness goals. Now it's mid-January, and that motivation is... well, let's just say it's not what it used to be.  You're not alone. In fact, you're part of about 80% of people who struggle to maintain their New Year's fitness resolutions past the third week of January. But here's the thing – at EA Fitness & Performance, we've seen this pattern so many times that we've developed some pretty solid strategies to help our Portland community push through this exact phase.

Building Sustainable Fitness Routines in January: Your Guide for Long-Term Success

By Evan Amell • January 5, 2026
January is here, and if you're like most people, you've probably made some fitness resolutions. But here's the thing... resolutions fade. Real habits? They stick around. You're not alone if you've struggled to maintain your fitness goals past February. Research shows that 80% of New Year's resolutions fail by the second week of February. But that doesn't have to be your story this year. Let's talk about how to build a fitness routine that actually works for your life – one that you'll still be following in June, September, and beyond.

The January Jumpstart: How to Set Up Your Fitness Success Before New Year's Hits

By Evan Amell • December 29, 2025
You know that feeling, right? It's mid-December, you're already thinking about January 1st, and there's this little voice in your head saying "This time will be different." But here's the thing... if you're waiting until January 1st to start thinking about your fitness goals, you're already behind. The most successful people I work with at EA Fitness & Performance don't wait for the calendar to flip. They use December as their secret weapon to set themselves up for a January that actually sticks. Why Most January Fitness Plans Fail (And How You'll Be Different) Let's be honest - January 2nd rolls around, and suddenly every gym in Portland is packed with people who made the same resolution. By February? Crickets. The problem isn't lack of motivation. It's lack of preparation. You're juggling work deadlines, family responsibilities, and the general chaos of being a busy professional or parent over 40. The last thing you need is to wing it when it comes to your health and fitness. That's where the January Jumpstart mindset comes in - and it starts NOW.