3 Game Changers I learned this Year – Part 2 FAT LOSS
Ok, so following on from the part 1 about training I thought it would be great to cover a few neat little things I’ve picked up this year that might make fat loss much, much easier. Again these probably aren’t all that revolutionary but maybe for fat loss its something you haven’t thought of.
The first and probably best fat loss aid to try and incorporate into your regime will be activity tracking. This should be done by not only the hardcore bodybuilders out there but even the stay at home mums and office workers alike. We know that lowering calories can cause a reduction in non-exercise activity thermogenesis (NEAT). The harder you cut your calories the larger the reduction in NEAT. Now one simple way to combat this reduction is to track how many steps per day you’re taking. Making sure you’re averaging out at least 10000 a day might go some way to making fat loss easier.
WEIGH YOURSELF DAILY
Weigh yourself everyday or at least regularly. Now I know, ‘it doesn’t matter what you weigh’ but I’ve never met someone who’s trying to drop body fat and end up weighing the same as they started. Even just the act of daily weighing seems to improve weight maintenance. Just be clear that daily fluctuations are going to be inevitable. More or less water, more or less salt, late night feeds etc, can all influence your weight. Be sure to tot up everything over 7 days and take an average. Then compare that average week on week. This will give you a truer reflection of whether or not you’re dropping weight and body fat. Oh and don’t forget to keep the weigh in the same. Wake up, use the toilet and weigh yourself. Don’t do it after eating a Sunday roast one week and the next after a big poo.
WEEKLY CALORIC ALLOWANCE
The last but not least is taking into consideration total calories for a week, not just a daily caloric allowance. Some of my clients find it easy to track and stick to a schedule during the week. They have set working hours which makes it very easy to fall into a routine. However sometimes at weekends they find it difficult without the routine. Or more than likely enjoy a few beers. This could halt fat loss. By calculating your total calories for the week and allowing yourself a few more at the weekend might keep you in the golden deficit over 7 days. For example:
2000kcal’s per day currently consuming but finding weekends difficult.
Total for the week is 14000kcal’s.
Have 5 days at 1700kcal’s (15% reduction) and 2 days at 2750kcal’s.
Just a slightly different way to spread your calories over a week. This allows a little more indulgence and the weekend or even if you just fancy including a couple of beers. So long as you can handle a moderate cut of 15% through the week ok.
Now again these aren’t set in stone and by no means fat loss break throughs, but they could go a long way to keeping you on track. Try them out and let me know how you get on.