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

By Evan Amell July 2, 2025
Can you believe we’re already past the halfway mark of 2025?  It feels like the year just started—and yet here we are. July is the perfect time to pause, reflect, and check in on the goals you set back in January.
A group of people are running on a path in a park.
By Evan Amell May 20, 2025
Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.  In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.
By Evan Amell April 22, 2025
I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!