Is one of your new years resolutions to shed a few pounds? Are you getting frustrated with your progress? Outlined below I have created a 4 point check list that you should put to memory and strive to adhere to. This will help you stay on track with your fat loss goals.
Each week ask yourself the following.....
Am I reducing my energy intake
Reducing energy intake will accelerate fat loss (for obvious reasons.) One method of energy reduction that many neglect is to cut out all the 'empty calories' derived from fruit juice, soft drinks, squash, alcohol, sugary tea and coffee. Instead just drink water! Another great tip is to derive all your carbohydrates from vegetables (yes, this means giving up pasta, bread and other processed grains).
Am I eating real foods (plants & animals)?
Eating only plants and animals will help keep the fat storage hormone insulin under control. Reining in your insulin levels is of the utmost importance in a fat loss battle. When insulin levels are high (e.g. when you eat sugary, processed foods) your body will be primed to store energy as fat and will block the use of fat as a fuel. This is why insulin has been branded by many 'the storage' hormone. Eating real foods (vegetables, lean meats, fish, fruits, nuts, seeds, healthy oils) will help you control insulin levels, not to mention the countless other amazing health benefits of eating proper food.
Am I strength training a couple of times per week?
Strength/Resistance training workouts, help preserve/build muscle mass. Muscle is an active tissue which requires energy to function. If your muscle is eroded (as can happen when operating at a low energy intake) your metabolism will likely slow down making you more susceptible to weight gain in the future. Resistance/Strength Training will help prevent any of your hard earned muscle being eroded away. Aside from this there are a host of other reasons to make strength training a staple in your life from improved bone density, strong joints, lower blood pressure and improved body aesthetics.
Am i making myself as active as possible?
The more active you can make yourself, the greater your energy expenditure and the easier it is to create a calorie deficit and lose fat. Try walking/cycling to work, take the stairs, park further away from work, take up a sport, head outdoors at the weekend. There are limitless ways to take up a more active lifestyle. Get yourself up off the sofa and get moving!!
So in summary, this is what you need to ask yourself on a weekly basis;
Each week ask yourself the following.....
Am I reducing my energy intake
Reducing energy intake will accelerate fat loss (for obvious reasons.) One method of energy reduction that many neglect is to cut out all the 'empty calories' derived from fruit juice, soft drinks, squash, alcohol, sugary tea and coffee. Instead just drink water! Another great tip is to derive all your carbohydrates from vegetables (yes, this means giving up pasta, bread and other processed grains).
Am I eating real foods (plants & animals)?
Eating only plants and animals will help keep the fat storage hormone insulin under control. Reining in your insulin levels is of the utmost importance in a fat loss battle. When insulin levels are high (e.g. when you eat sugary, processed foods) your body will be primed to store energy as fat and will block the use of fat as a fuel. This is why insulin has been branded by many 'the storage' hormone. Eating real foods (vegetables, lean meats, fish, fruits, nuts, seeds, healthy oils) will help you control insulin levels, not to mention the countless other amazing health benefits of eating proper food.
Am I strength training a couple of times per week?
Strength/Resistance training workouts, help preserve/build muscle mass. Muscle is an active tissue which requires energy to function. If your muscle is eroded (as can happen when operating at a low energy intake) your metabolism will likely slow down making you more susceptible to weight gain in the future. Resistance/Strength Training will help prevent any of your hard earned muscle being eroded away. Aside from this there are a host of other reasons to make strength training a staple in your life from improved bone density, strong joints, lower blood pressure and improved body aesthetics.
Am i making myself as active as possible?
The more active you can make yourself, the greater your energy expenditure and the easier it is to create a calorie deficit and lose fat. Try walking/cycling to work, take the stairs, park further away from work, take up a sport, head outdoors at the weekend. There are limitless ways to take up a more active lifestyle. Get yourself up off the sofa and get moving!!
So in summary, this is what you need to ask yourself on a weekly basis;
- Am I reducing my energy intake?
- Am I eating real food?
- Am I strengh training a couple of times per week?
- Am i making myself as active as possible?
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