For many people, myself included, losing weight is a difficult task.
Since it can be difficult, many of us look for ways to speed things up ... to improve our metabolism ... to help make the process easier and more efficient.
Because of that, many fad diets ... "crazy" workouts ... and off the wall ways to lose weight are everywhere.
It's sad really ... because when you are struggling to lose weight ... when you're unhappy with how you look and feel ... when you're lacking confidence and direction ... you'll try just about anything.
I know I did.
I was constantly trying the latest and greatest fat loss secret, jumping from plan to plan, all in an effort to try and finally make things better.
Unfortunately, though, I made them worse. What's even more unfortunate is that I'm for from the only too.
You see, losing weight doesn't take some crazy, super restrictive, or complex plan.
At a very baseline level, it takes a good nutrition plan, moving your body, drinking water, and doing so consistently.
But if you're like me ... you want more than that. You want to know some more specific things you can do to help improve your metabolism and your results.
Or maybe you want to know what it means when people say "drink water" ... and how much?
Or when we say "move your body" ... but how, and for how long?
I get it!
While it will be a little different for everyone, here is a list of 6 great ways to improve fat loss!
1. Drink Plenty Of Water
Water is extremely important regarding your overall metabolism.
Your body’s cells have metabolic processes that need water and nutrients in order to function normally - water is what helps these nutrients arrive at the cells.
After these processes have finished, there are toxins and waste left over.
Water is also what removes toxins and waste from the cells.
If you are not hydrated, your body cannot do this efficiently.
Water also helps you gauge how hungry you actually are. Drinking a glass of water before a meal will help you feel full sooner.
It has been shown that people who drink water immediately before eating a meal will eat less than those who don't.
Now, I don't mean chug a whole bunch of water right before you eat ... but making sure you are hydrated going into the meal helps with proper hunger cues.
A great general recommendation would be to consume 100-120 ounces of water per day.
2. Try a High-intensity Workout
High-intensity interval training (HIIT) can be an effective way to get in a great workout in a short amount of time. HIIT training refers to any workout that contains short intervals of intense exercise alternated with lower intensity recovery periods.
Which ... not having time is a big reason, AKA excuse, on why many people don't get in shape. I know for me, I used this excuse. If I couldn't do an hour workout, what was the point?
Well ... let me tell you, or ask anyone who has done a HIIT workout, you can get a great workout in a short amount of time ... plus, finding ways to move your body and work out consistently can help improve fat loss.
Activities such as EMOMs (every minute on the minute), cross-training, sprints, burpees, and high-intensity aerobics classes are great way to get an effective workout in a time crunch.
3. Build Muscle
Weightlifting and resistance training can help increase the number of calories you burn in a day, because it helps stimulate and create lean body mass or muscle tissue.
Muscle tissue is very metabolically active, while fatty tissue is not. 1 pound of muscle will burn roughly 8-10 calories per day while at rest, which is about 3x as much as fatty tissue.
That can really add up! Weightlifting has other health benefits such as increased bone density and can improve insulin sensitivity ... helping to improve your body's overall ability to use carbs more efficiently.
4. Eat Plenty of Protein
To help rebuild and repair the damage done from high-intensity workouts and resistance training, you want to eat protein. Protein is also essential for so many other functions, including the building/growth of all tissue inside the body (hair, skin, nails, etc.)
It helps provide the nutrients needed for the body to have energy and rebuild itself.
As a bonus, your body breaks down foods that are rich in protein, such as chicken, beef, protein powders, fish, etc. ... more slowly so you will feel full longer.
It also has a high thermic effect, meaning it takes more energy to break down proteins, so you will burn more calories while digesting proteins compared to other foods.
We have a wide variety of protein supplements that will help make this process easy and delicious as well!
5. Walk
I know, I know...
If you are like me, you read that and automatically discount the positive effects walking can have.
But, as someone who overlooked it for years, getting in a daily walk/movement on top of my workout routine has been great for my health AND results.
From a fat loss standpoint, walking is very beneficial. Fat is the main fuel source being burned while walking, because it isn't quite intense enough for our body to start using significant amounts of our carbohydrate stores, or burn any muscle protein for energy!
Not only does walking help you burn more calories, and more body fat in general, but it can also help with natural energy levels. When your energy is up, you will feel more like working out, it's easier to say no to temptations, and you're more likely to stick to your plan.
Plus, it is a sustainable habit that we can build into our healthy lifestyle long-term!
6. Sleep
Sleep is very important in regulating your metabolism, hormones, and appetite.
When sleep-deprived, it can have a negative effect on your body's ability to burn calories, and increase hunger/cravings.
Your tired brain will release chemicals and your body will send signals to your brain asking for energy.
Many people will crave foods high in fat and sugar to make up for the lack of rest, because of their high caloric value.
You are also more likely to consume more calories, often with little to no nutritional content, when you were able to get little to no sleep the night before.
Plus, people are more likely to skip workouts due to lack of sleep, as they feel "too tired" to head to the gym.
On top of all of that, sleep is the main time when your body regulates cortisol. Cortisol is a stress hormone that, when elevated for periods of time, can play a role in gaining excess body fat, especially around the midsection, and elevated cortisol also tends to mediate muscle breakdown for energy.
This can contribute to muscle loss over time, which causes less calories to be burned every single day, and that certainly won't help with our fat loss efforts in the future either!
Keeping The Weight Off Long-Term
Losing weight can be difficult ... challenging ... and flat out hard.
But that does not mean it has to be complicated or crazy.
Applying some, or all, of the steps above ... can help you improve your fat loss, so you can lose weight ... and keep it off!
Obviously, that still doesn't solve for the specific game plan and approach to nutrition and exercise you need to be successful. The good news is ... That's where we can help out!
You see, at 1st Phorm, our mission is to help real people earn real and long-term results. As someone who's been through the journey myself, I know how hard it can be without the necessary resources and support.
That's what led us to develop the 1st Phorm App! The app is the ultimate all-in-one tool designed to simplify the process of reaching your health and fitness goals. Inside the 1st Phorm App, you'll get access to:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• A full library of workout programs catered to your goals
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
...and so much more! Ready to take your fat loss efforts and results to the next level? Download the 1st Phorm App today!
We also have a wide variety of fat loss supplements at 1st Phorm which can help support your efforts. You can shop here for all the different fat loss products we have to offer.
If there's anything we can do to help in the meantime, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
