8 Daily Habits You Can Start Today To Help With Fat Loss
1. START STRENGTH TRAINING!
Multiple studies have shown that about 12 weeks of strength training combined with aerobic exercise (cardio) was much more effective in reducing body fat and visceral than aerobic exercises alone. So, pick up those weight and lean those muscles up!
I have ALSO compiled a few reasons why weight training should be part of your health routine in my other blog post - check it out ladies!
2. FOLLOW A HIGH-PROTEIN DIET
I’m sure you’ve heard your mum or your trainer say it “Eat more protein!”. Well, they were right! Including more protein-rich foods in your diet is an effective way to make you feel fuller for longer periods of time, which directly correlates with eating less, eating less equals less calories, less calories equals weight loss!. Studies have shown that high-quality protein is associated with less visceral fat (you know that “cute” pot-belly? No more!). Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
3. SQUEEZE IN MORE SLEEP (YAY)
In adult life, we are all dreaming of sneaking in power naps. Now, you can skip the nap and simply sleep more and lose weight as well! Multiple studies have shown that being well rested was correlated with weight loss, because when you are more tired, you need more carbs to stay awake. So that donut your colleague brought looks really appealing, well not if you slept well!
4. ADD APPLE CIDER VINEGAR TO YOUR DIET
Yes, that harsh taste and smell on its own is good for you! But don’t worry, we aren’t telling you to drink it on the rocks! Vinegar is known to help blood sugar control and heart health, therefore, increase your vinegar intake can help control your sugar cravings and slowly shed those pounds away. Have a room temperature glass of water FIRST THING in the morning with a tablespoon of ACV - enjoy!
5. EAT MORE HEALTHY FATS.
Yes, you read right, eat fats! But not all fats will be your friends, so here is a list of healthy fats to add in your diet: wild salmon, nuts, olives, avocado, dark chocolate. Digesting fat is a slow process, which can help slow the process of your stomach getting empty and feeling hungry too soon. One of the best praised diet is the Mediterranean diet, as it is rich in healthy fats from olive oil and nuts, so, if you can’t go to the Mediterranean coastline, bring it to your plate!
6. WATCH WHAT YOU DRINK
You know what I’m gonna say here: ditch the sodas, ditch the sugar. High-calorie beverages are just as bad if not worse than a burger. If you want to see your waistline shrink, replace them by other beverages like green tea, fresh juices if you need a kick of natural sweets or even a black coffee. Caffeine is the primary supplement in fat burning supplements, you don’t need to replace your morning coffee, just don’t add sugar instead add some coconut oil for increased health benefits. Additionally, drink loads of water throughout the day, your body is composed of 70% of water, it needs its H2O to function and heal.
7. KEEP FULL WITH FIBRE
Fibre is well known for being a friend to your digestive tract, as it moves slowly through it, which makes you feel fuller for a longer period of time. A study done on 1,114 adults found that for each 10-gram increase of soluble fibre intake each day, participants lost 3.7% of their visceral fat over a five-year period, without any changes in their diet and exercise. Talk about a way to lose weight for the lazies! Want to lose weight and keep your old habits? Then, simply eat more fibre everyday!
8. MEASURE YOURSELF
The power of the mind is a great power and can trick us in developing better habits. Of course, as long as it doesn’t become obsessive! Taking bi weekly progress photos and body composition measurements (body fat %, muscle mass etc.) is an effective method to increase your motivation to lose weight, but mainly to increase your self-control.
Seeing your measurements or weight go up and down is a subtle trick to lead you to being careful of what you eat and do throughout the day. Here, you can play puppet master with yourself.
