Tip 1;

Push the time of your first meal back.

A lot of people get caught up in the concept of Intermittent Fasting & think “Oh, I can’t eat until this set time in the day and I need to finish eating within a certain time frame.”

That’s not what I’m talking about here.

For fat loss, no matter who you are or what anyone has told you the basic rule applies to everyone. Calories in Vs Calories out, is what will determine your progress. So 9 times out of 10 if you start eating a little later in the day and skip a meal you will more than likely consume fewer calories.

I don’t mean starve yourself in the morning, instead, I mean listen to your body. Our hunger and fullness levels will change daily and we can listen to this.

If you wake up some morning and you’re not hungry don’t feel you have to eat. If you’re not hungry, then wait until maybe your mid morning snack to eat?

If you are hungry, cool. Then have your breakfast.

Respect your hunger levels and if you feel hungry eat but if not try to push the time of your first meal back slightly in the day.

Tip 2;

Reduce Carbs slightly

Woah, did a PT really just say reduce carbs?? Are we all not trying to stop people demonising carbs! Yes, we are, but again I’m saying this in the context of listening to your body.

Protein and fats are generally the most satiating macronutrients, meaning they will keep you feeling fuller for longer. So, it would make sense if we are going to reduce calories slightly we would reduce carbs slightly.

I’m saying listen to your body when you do this. If you sit down at lunch/dinner someday & you’re not feeling massively hungry then acknowledge this. Say, “well I’m not feeling very hungry today so instead of getting a sandwich I might have a salad.” Instead of having chips with my dinner, I might just have some extra veg.

You’re now NOT Low Carb for Life. You’re just being aware of how you are feeling and again respecting your hunger levels. If you are not massively hungry then don’t eat as much. This will all add up over time and help increase your calorie deficit which in turn will lead to results.

Tip 3;

Move more.

Probably the most overlooked aspect of fat loss. Just generally moving more, walking, fidgeting, standing, moving your hands as you talk, taking the stairs instead of the lift etc…

Our exercise outside of the gym accounts for way more of our calorie expenditure than our exercise in the gym.

So it would make sense to make an extra effort to move more seeing as this could boost your results dramatically. How often do you see people going to a gym to get on a treadmill to walk??? This blows my mind (unless it’s absolutely spilling rain outside)

Why not leave your house an extra 15 minutes earlier for work/school and use that 15 minutes to park a bit further away and walk further to where you are going?

When you go shopping, why not walk form shop to shop instead of getting in the car and driving to the next shop. This will have a dramatic impact on both fat loss & your mood. Trust me!!

So there you have it.

3 easy steps you can start implementing today to help you with your fat loss goals!