The foundation of fat loss comes down to food quality and quantity. Add in environmental factors, hormones, and exercise and you have yourself the foundational pillars of fat loss and fat gain. With that being said, how you approach fat loss should be personalized and based on what works for you. No matter what approach you take, there are a couple of universal tips to follow that can be applied to your fat loss game plan. Here are a couple of rules to follow to get you started on your weight loss journey.
Prioritize Protein and Vegetables
Aside from the essential roles that protein and fiber play in the body, protein, and vegetables keep you satiated. This means protein and vegetables can help regulate hunger by keeping you more full throughout the day. Research shows that a general range of 0.5 to 1g of protein per pound of body weight is an ideal range for active individuals. A general rule is to aim for a palms worth of protein and 1-2 fist-sized portion of vegetables at each meal.
Focus on Food Quality First
This next tip is a great starting point for someone who struggles with starting their fat loss plan. Often, people will place too much focus on how much to eat and it ends up stressing them out. Instead, try starting with eating healthier then slowly work on how much of those foods you’ll eat. Know that whole unprocessed foods provide more volume of food without as many calories. It also never hurts to cover all your nutritional gaps with a good quality multivitamin.
Manage blood sugar fluctuations throughout the day.
This tip may be controversial to someone following a macro approach diet (IIFYM). The argument is that insulin fluctuations don’t matter if you have calories and carb intake under control. The problem is, for a lot of people keeping carbohydrates and sugar under a healthy range can be tough. That’s why aiming to limit any major insulin fluctuations (like not eating a box full of donuts to yourself) throughout the day can be one way of looking at keeping caloric intake modest. Insulin fluctuations can be controlled through appropriate fat, protein and/or fiber intake. Also, not eating a whole cake to yourself in one sitting ?
The one thing you can’t get around is quality sleep. Sleep is a time that up-regulates body metabolism and hormonal processes in the body. These processes dictate the rate at which you’re able to lose weight and perform in the gym. A simple sleep hygiene routine which includes magnesium supplementation, a cool room, and a non-stimulating activity like reading is a good starting point.
Make resistance training a staple in your routine.
Lifting weights helps the body utilize the calories it takes in because of its effects on insulin sensitivity. This ensures that the body can assimilate the food that we eat effectively. Making strength training a regular part of your routine has many benefits in all aspects of health including joint and cognitive health.
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