Thursday, 17 April 2014

My Tips to Lose Fat for Good! Part 1

1) Lifestyle Change

When on a mission to lose body fat, don't look at it as a program which often implies an end point but more of a permanent change. So make sure you can live with these changes indefinitely; don't over restrict calories and find exercise programs that sufficiently challenge you, provide progression and offer enough variety to keep you going for years to come.

2) Drink plenty of Water

Over 60% of your body weight is made up of water and is the medium for which most cellular activities take place, including the transport and burning of fat. A good guideline for an average women is about 2 litres and for an average man is about 3 litres.

3) Create a Calorie Deficit

Based on your age, weight and daily exercise, work out your TDEE (Total Daily Enegry Expenditure) using a macronutrient calculator. This will not only give you the amount of calories your body will need but also the breakdown of protein, carbohydrates and fats needed to achieve your goal. A healthy calorie deficit is considered to be around 500 calories per day which should help you lose around 1 Lb per week. Remember this is a lifestyle change, its a marathon and not a sprint, losing weight too quickly usually means more muscle loss than fat and will negatively effect your metabolism and function of your organs (Starve your body too much and you are starving your organs!)

4) Reduce Starchy Carbohydrates

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. DON'T eliminate starchy carbs completely or any food group for that matter just look to reduce or limit the amount of servings per day. Play around with what works best for you, perhaps increase your healthy fats or protein or even both.

5) Eat a Full and Balanced Breakfast

Remember you have probably been asleep for at least 7 hours so your body has technically been starving all night long, and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day. Try and eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right. That should set you up for the day nicely!

Here are my first five tips to Lose fat for Good, look out for Part 2 where i will reveal my next five!

Rich Palmer PT
Personal Trainer in Sutton Coldfield
"making your fitness goals a reality"

1 comment:

  1. when i take personal training then i am a good looking personal training has keep fitness.