When it comes to losing fat, these are my 5 recommended priorities for you to implement each and every day...
1 - STICK TO YOUR CALORIES
Calories are 'king' when it comes to fat loss. To lose fat you must be in a calorie deficit. Therefore, the number 1 priority is to stick to your calories.
2 - HIT YOUR PROTEIN TARGET
Not only does Protein keep you fuller for longer but your body also expends calories whilst trying to digest and absorb certain nutrients.
Studies show that up to 30% of the total calories from Protein can be expended when consumed.
In comparision, when consuming Carbs, your body would only expend 5-10% of the calories and when consuming Fats, your body would only expend 0-5% of the calories.
3 - SMASH YOUR CHOSEN STEP COUNT
Being active is a key component of creating a calorie deficit. When working out your TDEE and calorie totals, you are informing the calculator of how active you are.
If you have told the calculator that you are a person who hits 10k steps per day, then it will work out your requirements based on this.
Therefore, your calories will only be accurate if you actually do those 10k steps per day. So get them in.
4 - CONSUME PLENTY OF FIBRE
Fibre is important for a lot of reasons but when it comes to fat loss, it plays a key role in keeping you fuller for longer.
You will probably find that by consuming a good amount of fibre will limit your temptation to snack.
So make sure your diet consumes things such as wholegrains, beans, lentils, vegetables etc.
Females should be consuming 25g of fibre per day, whilst males should be consuming around 38g of fibre per day.
5 - DRINK 2L OF WATER
Drinking water can help to keep you energised and focused.
Studies also show that it can help to suppress appetite and limit hunger cravings.
EXTRA CONSIDERATIONS:
SLEEP
Sleep is another important consideration when it comes to fat loss.
Aim to get between 7-8 hours of sleep per night.
A lack of sleep has been found to trigger increased levels of a hormone called 'Ghrelin'.
Ghrelin is commonly referred to as the hunger hormone and research has shown that people are more likely to snack with greater levels of Ghrelin.
Snacking = calories and often when we are tired we turn to comfort food which contain large amounts of calories (think chocolate, ice cream, pizza etc.). Consuming large amounts of calories will be to the detriment of your fat loss goal.
EXERCISE
Exercise will help you to expend further calories and assist you when it comes to creating a calorie deficit.
No particular exercise is better than the other when it comes to fat loss.
The best one for you to choose would be the one that you most enjoy, as you are more likely to stick to some form of routine.
So whether that is home workouts, group fitness classes, running, strength training, swimming etc. Go for the one which you will continue to do.
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