My Top 5 Tips to Making Fat Loss Easier

Plan your meals ahead

By planning ahead and prepping what you are going to eat the next day makes it so much easier the following day to go into the fridge and take out what you prepared. It takes the effort out of choosing what to eat. If you had to go home and think about what to make, it is much easier to order take out. Having your meals planned out makes it effortless to eat nutrient dense foods and keep you on track with your goals.

Utilizing Intermittent Fasting

The hardest part of losing fat is the feeling of being hungry, it absolutely sucks. Hence, Intermittent fasting comes into play; by cutting down your eating window, you are able to eat bigger meals and as a result feel fuller for long. The only downside is that your body will have to adjust, and the first few days are a pain, however, once you have passed this stage, hunger subsides during the fast. In order to utilize intermittent fasting to its greatest potential, pick the time of day where you are sitting around and doing nothing for the most part, such as after coming home from work, this will be a time where you’re allowed to eat. Now you just have to decide how big that window of eating is, which will vary from individual to individual. If you have a 9-5 to job, you can skip breakfast and have your eating window from 12-8. If you skip breakfast and lunch, your eating window can begin at 6 and end at 10 or midnight. It is extremely flexible and allows you to feel fuller when you eat. I personally enjoy eating bigger meals, so this was extremely helpful when I was losing weight. Your fast can range from 16-20 hours, make it fit your schedule.

Stay Busy

If you are sitting around doing nothing all day, you are more incline to “feel” hunger and snack on something. To combat this, move around, go for a bike ride, play a sport, work on a hobby, etc, just don’t sit down and do nothing. By doing something and staying busy, food doesn’t cross your mind as much and you will be able to ward off cravings and feelings of hunger much easier when compared to sitting on your couch or lying in bed. Not only will this keep you from snacking, it increases your Non-Exercise Activity Thermogenesis (NEAT), meaning you will increase your TDEE, which will allow you to eat slightly more and remain in a caloric deficit.

Drink Enough Water

First and foremost, water is extremely important to the human body and you should be drinking enough water regardless of being in a caloric deficit or not. Additionally, when you feel hunger, drinking water can easily suppress it simply because, occasionally when you get hunger it isn’t because you need food, but instead your body is signaling that it needs more water. Not only this but, by drinking water you are able to fill up on less food simply because that water is taking up space in your stomach.

Get Enough Sleep

One of the most overlooked factors is sleeping, sleeping is vital for recovery and that is especially important when on a caloric deficit since your body’s ability to recovered is hindered. Not only this but, not getting enough sleep can lead to eating more, something you do not want to do if you’re attempting to achieve a caloric deficit. All in all, getting enough sleep will allow your body to recover to its greatest capacity, which will allow you to train and preserve/build muscle mass. Not getting enough sleep will decrease your energy expenditure, increase appetite, and have an increased chance of losing muscle mass.