If you have been struggling with your fat loss, I would like to provide you some steps that you can follow to boost your fat loss. First of all, DON'T PANIC, when we stress out about getting leaner, we just increase our cortisol production, common effects of high cortisol levels are weight gain, particularly in the stomach area, fatigue and infertility. We don't want that, so let's keep calm and take a look to the following strategies; find which of those you can start applying today or if you can create new ones that match better with your lifestyle and preferences.
1. Create a meal plan: 4-6 small meal during the day that includes whole grains, fiber, lean protein, healthy fats and fresh fruit and veggies (vitamins).
2. Double check macros/calories in your food. Sometimes that "healthy yogurt" is packed with a lot of cane sugar. Be mindful about what you are eating.
3. Measure portions and sizes.
4. Avoid adding condiments (like mayonnaise, ranch, dressing) or sugar.
5. Train Hard Enough: Train to failure, what doesn't mean train to exhaustion, but train to a point you perform the maximum amount of reps with the maximum amount of weight you can handle using a good form.
6. MOOOOVE: If the gym is the only workout we do, in order to lose fat, we might want to add more daily movement like biking, hiking, dancing, house chores, take the stairs, jump rope, etc.
7. Eat until you feel satisfied, but no full.
8. Drink enough water: When the body lacking water it start to develop fatigue, we normally confuse this as a sign of we need food. Develop the habit to drink a glass of water before each meal and during the day.
9. Eliminate drinks that contain calories (protein shakes are fine, but no more than two per day, eating real food boost your metabolism #protip). Sugar packed drinks add quickly empty calories and extra weight.
10. Sleep at least 7 hours per day: "This is exactly how lack of sleep affects our ability to lose weight. The two hormones that are key in this process are ghrelin and leptin. Ghrelin is is the hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin. More ghrelin plus less leptin equals weight gain. You are eating more, plus your metabolism is slower when you are sleep-deprived" (Breus 2013) If you have troubles getting enough sleep avoid caffeine during the day, eat a small-light dinner before going to bed, shut down your phone, ipad, screen, etc. two hours before falling asleep, establish a schedule and follow it. I love to meditate and stretch at night and it helps me to relax and fall asleep quickly.
-"The physique friendly macro cook book" (MAWER, 2017)