Many people don’t buy into the fat loss knowledge sharing, the calculations, and the experimental analysis of the data, but perhaps some down-to-earth, practical advice can be better applied. As long as you are able to follow the seventeen suggestions below, I believe you will be able to go through your fat loss period happily and effectively.
1.Maintain muscle as the most important goal.
During fat loss, you will inevitably lose muscle, and as you lose muscle, your basal metabolism will drop, which means you will need to eat less to create a calorie deficit, and you will fall into the trap of eating less and less, and your body fat to muscle ratio will get worse. So, if you want to lose fat and still eat a little more and get in better shape, work on strength training to maintain your current muscle mass.
2.Control your caloric window.
In most cases, it’s better to try to keep the calorie deficit to about 15-20%, otherwise it’s more likely that you’ll burn up muscle, and the intense hunger may also break you down. We have to think of fat loss as a marathon, not a sprint, and it shouldn’t be something that can be done in the blink of an eye. Be patient, aim for 1-2 pounds a week, take your time, eat as much as you can, and don’t lose too much weight too fast (seriously!).
3.Get your protein as soon as possible after waking up.
After an overnight metabolism, your body is in great need of nutritional supplements, especially protein, and having protein first will help you feel more full, thus helping you better control the calories you consume in the following meals.
4.Drink plenty of water.
Drink plenty of water. Drinking more water is something we all know works, but always forget, so be sure to drink more water, and as far as possible, eliminate a soft drink to avoid unnecessary calorie intake. If you can’t, set your alarm clock and make sure you’re getting enough water every day. Hydrating from time to time not only increases satiety and helps you control your diet, but also helps you recover from training.
Generally speaking, 0.6 ounces of water per pound of body weight per day is a good reference value (100 pounds equals 91 pounds, and 0.6 ounces equals 17 grams, according to this standard, a 100-pound person is taking in 1700 grams of water per day, but with the increase of exercise and sweat, hydration needs to be increased appropriately).
5.Consume healthy fats.
It is usually recommended to maintain about 20% of your caloric intake from fat. Nuts, fish oil, and avocado are all good sources of fat. Not only does this make you feel fuller, but it also helps you maintain healthy hormone levels.
6.Replace refined rice flour with coarse grains.
The same amount of coarse grains not only contains more dietary fiber, which helps maintain blood sugar stability, but also provides a greater sense of satiety, which is critical to successfully achieving your dietary goals.
7.Binge eating vegetables.
Vegetables tend to be large in quantity, but low in calories and often contain a lot of water. Eating more vegetables is not only better for reducing hunger, but it’s also rich in fiber and trace elements, which can make you healthier.
8.Eat more protein.
This does not mean that you should only eat protein, but rather that you should increase your protein intake (the Chinese diet tends to be low in protein, but not too extreme, as more than 3-4g of protein per kg of body weight is usually too much), and try to make sure that you have a good source of protein such as meat, eggs, fish and shrimp at every meal. Not only will this make you feel fuller, but it will also protect your muscles better.
9.Find your own aerobic capacity.
As far as fat loss is concerned, I think aerobic can be arranged in a very personalized way, mainly depending on whether you can hold less aerobic and more create the right calorie window by eating less; or whether you can eat more and do more aerobic to offset the calorie intake caused by eating more, without affecting the calorie window. If you can better resist the unpleasantness of eating less, then aerobic can be done less because your diet tends to do well; if it’s hard to resist. If you can’t get yourself to eat less, do more cardio (although it’s not necessary, but it’s better than not doing it)!
10.Arrange your aerobic training according to your anaerobic training intensity.
In addition to maintaining muscles, anaerobic training also undoubtedly increases consumption during the muscle building phase, so if you have a great intensity of anaerobic training, in fact, consumption also increased accordingly, then do not do cardio may not be possible. Because in fact, in the anaerobic training to try their best, after the aerobic still have to do running and other things is quite painful, good mouth to create a calorie gap is, after all, fitness in addition to the results, the process in the middle of happy or not is also very important.
11.General aerobic and high-intensity aerobic alternation
Although there are arguments on the Internet advocating replacing regular cardio with high-intensity cardio, it will be a great physical and mental burden for the average trainer to continue doing high-intensity cardio, while regular cardio has its own benefits, so it is recommended that you arrange the overall training load according to your own situation and alternate.
12. Find the eating frequency that suits you.
Like I said before, there is no one meal frequency or way of eating that is right for everyone. You can try smaller meals, more frequent meals, larger portions of normal meals throughout the day, or you can fluctuate in between, but the point is to find what works for you. No matter how many studies there are to go by, you’ll never know if it works for you until you try it. But don’t go too extreme, there are some basic nutritional principles that must be followed.
13.Get enough sleep.
Even if we don’t talk about the impact on hormone levels and recovery, just on the basis of your own feelings, when you get enough sleep every day, you will definitely feel more energetic, more physically active, so that you can have a stronger willpower to better control the real impact of hunger on you.
14.Never be full.
Eat smart Eat clean Eat small. Remember, every extra bite you take is compensated for by the extra sweat you put in. (It’s not about being hungry, it’s about not enjoying the feeling of being full.)
This has been explained before, but simply put, eat more slowly with the same amount of food of the same calorie, chewing slowly will help you feel fuller afterwards.
16.Record your changes and adjust weekly.
You can’t expect to achieve your fat loss goals in two or three weeks. Changes in weight and shape take time and are likely to fluctuate on a curve. Tracking your weekly or bi-weekly changes and making adjustments to your diet and training will help you get through the fat loss period more smoothly and easily.
17.Don’t be too hard on yourself.
It’s not easy to eat healthy foods with less salt and less oil at every meal of the day, which you don’t like. If you find this hard to accept, then you can schedule 15-20% of your calories to come from whatever you like, but remember to follow the same calorie window principle. Whether you do this every day or two or three times a week or not is entirely up to you to control, and it’s all a matter of how fast you might be able to make progress. Keep your eyes open, and it’s okay to go slower as long as you get to the finish line.
Although following these 17 points won’t help you be perfect in your fat loss, because there are many variables in the real situation; it won’t necessarily help you succeed in fat loss, and it requires you to take your training seriously and put in the effort on a consistent basis, fitness, especially fat loss, is never a matter of an hour or two, 24 for 7, good luck~!