Fat Loss Fitness Tips Healthy Living
March 28th, 2022
Effective Ways to Lose Unhealthy Fat
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With spring approaching and the pandemic (hopefully!) subsiding, a lot of Canadians are looking to get back to their pre-pandemic health and fitness levels and lose extra ‘pandemic pounds’. Whether you have 5, 10 or 20 unwanted pounds to shed, here are five HEALTHY ways to kick your body into fat burning mode:
How to Lose Fat
1. Eat More Protein
Eating more protein is a great way to lose weight while also promoting recovery and muscle building from your workouts. Protein is far more satiating per calorie than any other macronutrient and your body has to actually use more energy to digest higher protein foods which in turn helps speed up your metabolism. It’s important to replace other foods with protein though, as opposed to adding it on top of what you’re already eating.
2. Focus on Consuming Nutrient Dense Whole Foods
Foods that are nutrient dense tend to be more satiating compared to foods low in nutrients. If it hasn’t received the nutrients it needs, your body will actually feel hungry even if you’ve eaten. Filling your plate with nutrient dense whole (unpackaged) foods instead of processed foods will cut calories from your daily consumption while making you feel more satiated.
3. Consider Intermittent Fasting
Intermittent fasting can be an effective weight loss tool for some individuals. Intermittent fasting involves restricting your eating in the day to a shorter window of time. A common practice is to fast for 14 hours, and limit eating to a 10-hour window. This not only limits late night snacking, and overall calorie consumption, it also has a powerful effect on metabolism. Fasting increases fat burning, essentially forcing your body to use its stored fat as energy. While intermittent fasting is generally safe, you should consult with your physician to ensure it’s the right decision for you.
4. Adopt NEAT into Your Life
“NEAT” or Non-Exercise Activity Thermogenesis simply refers to the calories you burn performing daily physical activities. This includes everything from walking around the house, fidgeting, typing on your keyboard, and so on. Believe it or not, one of the best ways to increase your daily caloric expenditure is to move frequently throughout the day. Little things like changing your work position from seated to standing, going for a walk in the afternoon, and doing a couple of push ups in between meetings can have an enormous impact on your weight loss goals. Adopting NEAT in conjunction with your workout routines is a great way to accelerate your weight loss and keep your brain and body healthy.
5. Sleep More! (Ideally 7-8 hours)
Getting in a good night’s sleep is critical when it comes to weight loss. Sleep deprivation can cause you to crave junk food and makes you less likely to engage in physical activity. When your body feels rested you will make healthier food decisions and exercise more regularly and the best part is all that happens without requiring any extra effort!
Lose the Weight for Good
If you’re struggling with fat loss – or need some extra support to stay motivated and on-track – Nielsen Fitness personal trainers can help. We offer personal training in-home in Toronto and virtual personal training (anywhere) to help you reach your specific goals. Contact us today to get started.
