Five Methods to Help You Sustainably Achieve Fat Loss

If you’re wanting to drop a few pounds, then my guess is you want to lose fat, not muscle. That can be a challenge if you give into fad diets because while they may seem to help you lose weight, it’s not a way to do it sustainably. What I mean by that is losing weight relies upon making changes for your life rather than sticking to some challenge for thirty or even ninety days.

When it comes to fat loss there are a number of different ways to help increase the rate at which your body cuts through the fat to help create a leaner, slimmer appearance. Here are some changes I am making in my life. Take what feels like a good lifestyle change for you if you’re wanting to lose some fat as well.

One – Raising Your Metabolic Rate to Help with Fat Loss

One of the most effective ways to help increase the rate at which your body burns fat is to increase your metabolic rate. This means your body should be burning fat at a higher rate at all times, not just during periods of exercise. The best way to raise you metabolic rate is to be ACTIVE!

Two – Getting More Sleep

Research has shown that getting more sleep can help to aid in fat loss and prevent weight gain. You know that it’s something I’ve been preaching a long time because everyone needs their beauty rest. But how does it help you with losing weight?

Getting 8 hours of sleep a night is believed to lower cortisol levels. Cortisol is a stress hormone and has been linked to weight gain either directly or indirectly through stress eating. Those getting less than 8 hours of sleep a night are believed to be at a higher risk of craving foods high in fat and sugar, leading to weight gain and higher BMI. Sleep also gives your body the opportunity to recover from exercise, boosting muscle repair and growth.

Three – Eating A High Protein Diet

One of my current focuses these days is getting enough protein. That’s because a diet high in protein-rich foods has been found to help increase fat loss. This is because protein helps to suppress hunger and leads to a person feeling fuller for longer. It also helps you build more lean muscle.

Consuming more protein instead of sugars and fats can help to reduce your calorie intake and the number of unhealthy fats consumed. Protein also requires your body to work harder to break it down, meaning your metabolic rate can increase leading to higher fat burning.

Four – Strength Training is Just as Important as Cardio

When it comes to fat loss, many people believe they need to be using a high cardio workout to achieve the best results. But that’s not true. Rather strength training can actually be more beneficial as it works the muscles harder and increases your metabolic rate even when resting, rather than just during exercise as with some other cardiovascular workouts. Having a higher muscle mass also means you burn more calories, reducing the chances of storing excess fat.

Strength training is my major focus this summer. It’s also a way to bring some mindfulness to your workouts!

Five – Cutting Down On Carbohydrates

Generally, carbohydrate-rich foods can be higher in calories, meaning they’re more difficult for your body to burn off. Especially if you’re choosing processed foods. Carbohydrates are still an important part of a healthy balanced diet so I would never suggest you cut them out. Instead, just be more mindful and cut back the amount of carbs you consume can help to aid with weight and fat loss alongside exercise and healthy eating.

Getting in shape can be part of ensuring that you are healthy and able to fully love your life.

Now, I’m not saying to give into diet culture. Rather, I know that making healthy, sustainable lifestyle changes is important at any age. But especially as we get older. A healthy body weight helps reduce the risk for heart disease and diabetes. And when you’re in shape, you can more easily do all those things you want to do.