Finding new ways to create new habits is not easy at the beginning. We all work a bit differently, regardless of what we know we should be doing, we sometimes over complicate things when all we need to do is start with small steps and challenges that will steer us into the right direction. This is why diet plans and exercise programs get a lot of attention.
The human body and its fundamental requirements haven’t changed much over the past few decades, neither has its requirements for exercising and nutrition. We are all aware we need to move around more, drink more water, get adequate amounts of sleep and eat natural foods. It seems like a straight-forward plan, but putting it into practice with all life’s distractions is a whole new ballgame. Realistically it’s too difficult to completely change your whole diet, training program and lifestyle habits at once. That’s why I’m a strong believer in changing one small habit a time and measuring it or have someone else measure it for you. Master one habit and move on to the next one. Let’s take a look at 3 Simple Fat Loss Hacks that anyone should be able to sustain and fit into their lifestyle.
Tip 1: Increase Your Protein Intake
Eating more protein is the one of the first steps seeing increased fat loss. Try increasing your protein intake by 10-20% over the course of the week. Protein-rich foods calm hunger cravings as well as having a higher thermogenic effect too. In other words, for every 100 calories you consume, your body will burn around 25%of those calories off simply breaking the food down. This means you take in fewer calories too, therefore increasing your overall daily calorie deficit. And protein also helps maintain muscle mass, reducing chances of muscle break-down, which is crucial to maintaining a fast metabolism long-term.
Tip 2: Drink Yourself Slimmer
A lot of people underestimate how important drinking enough water is. Drinking enough water is one of the most simple steps you can take to start reducing fat levels and at the same time maintain a healthier mind. But its amazing how many people get through the day dehydrated. When water is consumed enough for your body type, some of the key benefits include:
- increased metabolism
- healthier bones and joints
- healthier skin
- improved digestion
- fatigue reduction
Don’t wait until you get thirsty, aim to drink water consistently throughout the day from as soon as you get up in the morning. I carry water around with me, this way it reminds me to stay hydrated. Amounts of water we should drink depends on body types, your activity levels and the climate. As a general rule always aim to drink between 2-4 litres a day. This can seem like a lot at first but its does wonders for your body and energy levels. Also don’t underestimate the water that can be got from fresh vegetables helping you feel fuller and for longer.
Tip 3: Include at Least One HIIT Session Each Week
You’ll get mixed opinions on what is the best form of cardio training to do. Full body intense workouts increase your metabolism more per session due to the wide range of muscle groups you hit. They are can also be time efficient and can be done anywhere. Here’s an example of a fat burning HIIT workout you can do anywhere
• 10 Squats
• 10 Right leg reverse lunges
• 10 Right leg forward lunges
• 10 Left leg reverse lunges
• 10 left leg forward lunges
• 10 Burpees
• 10 “up, up, down, down” push-ups
Rest 1 minute, then repeat 3 more times!
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So there you have it- the top 3 steps to start burning fat and feeling lighter. Rely on sound and proven strategies that will get you results and keep the weight off for good!