To successfully reach and maintain your fat loss goals, it is important to have a sound, science-backed approach. Here are 12 fat loss tips pulled from research papers and tested in real gyms.
1. Eat More Protein
Protein is known for its muscle building abilities but it is also a key fat loss food. Protein keeps you satiated longer. Eating more protein has been shown to cause people to eat less calories without trying.
2. Have a Salad First
Research from the Ingestive Behavior Lab at Penn State University shows that having a salad before you eat your main meal can decrease your calorie intake at that meal by 10-12%. Salads are full of water, fiber and a ton of micronutrients.
3. Snack on nuts
Nuts have been blacklisted on fat loss diets because of their high fat content. However, the fat, fiber, and protein in nuts makes them a great fat loss snack. Portion control is the key and 1/4 cup is a perfect snack size. You need to eat fat to lose fat!
4. Weigh Yourself Often
Research from the National Weight Control Registry shows that 75% of people that have maintained a +30lb weight loss for over a year weigh themselves regularly. This may be once or twice or week, but don’t fall into an obsessive behavior. Maintain a healthy relationship with your scale and stay on top of things.
5. Find a Diet You Enjoy
With so many diets out there, find one that you enjoy following. There are some “bad” ones for sure, but do your research and determine one that is healthy and doable for you. The key to success is compliance and consistency. That is the most powerful factor in long term weight loss.
6. Sleep Lots!
Recent research has revealed the hormonal importance of getting adequate sleep. Insufficient sleep negatively impacts hormones like leptin which regulate appetite, metabolic rate, and fat burning. Get 7-9 hours each night.
7. Improve Your Gut Health
Did you know that there are 10 times more bacterial cells in your digestive tract than cells in your entire body! These bacteria interact with receptors in your body and impact brain signals and hormones that control calorie burning and fat loss. Eat fermented foods like yogurt, kefir, kimchi and kombucha, or take a probiotic supplement to ensure you have the best bacteria working for you, not against you.
8. Enjoy Avocados
Avocados contain high levels of monounsaturated fat (so does olive oil and beef). Switching out saturated fat and replacing it with monounsaturated fat, has been shown to cause a redistribution of body fat causing a reduction in the dangerous fat that sits behind your six pack and around your organs.
9. Eliminate Sugary Beverages
These are the worst calories! They are easy to consume and don’t signal any sense of satiety. They are loaded with calories and chemicals, depending on the drink, and are known to pack on the fat. Opt for water, sparkling water or green tea. The latter is not only zero calories, but it can also boost fat burning!
10. Eat Breakfast
The National Weight Control Registry tracks the behaviors of people that have successfully lost and kept off 30lbs or more. Their data shows that 97% of these people eat breakfast. It is a great habit that sets the tone for your day.
11. Eat Protein at Breakfast
Not only should you eat breakfast, but you need to eat protein with it! It is shown that protein at breakfast has a greater impact on satiety compared to protein eaten at other times of the day.
12. More Meals is Not Better
The commonly touted ‘Eat 6 Small Meals a Day’ is a recipe for dieting disaster. Research shows that the ‘size’ of your meals, not how often you eat them, is the biggest factor when it comes to controlling appetite. Usually Breakfast, Lunch, Dinner, and a snack, is the right frequency for fat loss success.
Yours in health!
