Fat Loss Hacks

In order to lose fat, you need to be in a calorie deficit (where you are burning more calories than you are consuming). These are tips that I have to help make that calorie deficit a bit easier.

Move More

Increase your step goal. Walking is a great, low-intensity cardio for fat loss. Track your daily steps for a week to see what you are currently averaging. Then increase by 3,000-5,000 steps. Let's say that you are very sedentary because of work & you are only managing 4,000 steps daily. Increasing your step goal to 7,000-8,000 is an easy way to burn extra calories. Walk on the treadmill after your strength training workout or go for an outdoor walk (my personal fav). You don’t need to be spending hours on end doing HIIT and excessive cardio in order to shed fat.

Focus on Protein

Protein is the most satiating macronutrient. It is advised to eat 1 gram of protein per pound of lean body mass. (If you are 150lbs with 30% body fat, your lean body mass is 120 and you should aim for 120g protein daily). When trying to lose body fat, you need to be in a calorie deficit. Keeping your protein high (1-1.2g protein per lb lean body mass) helps to keep you in the calorie deficit as you will likely feel more full from consuming a high-protein diet.

Eat whole foods

Whole, real foods are way more nutrient-dense than many of the processed foods that we see. Processed foods are created to be hyper-palatable, causing you to eat more. When you are focused on eating mainly whole, real foods (an 80/20 balance is perfect), you will naturally eat less because whole foods tend to be more satiating (especially proteins like chicken, turkey, eggs, etc.).

Focus on what you need to add to your diet instead of what you need to “take away”

When you are focused on what you “can’t” have, it makes you want it even more. Instead of thinking about how you shouldn't be eating sweets or chips, focus on incorporating more vegetables & fiber into your diet. This will take your focus away from the restrictive mindset.

Resistance train 4-5x per week

Building muscle will boost your metabolism because having more muscle boosts your Basal Metabolic Rate (BMR). This means that you simply burn more calories just being alive when you have more muscle mass.

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