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