Losing body fat is rarely a simple or easy task for the general population. We know from a science point of view that we need to create a caloric deficit, meaning we need to consume fewer calories than we expend on a daily basis. But this can be difficult with all the delicious food being shoved in front of us constantly along with a stressful lifestyle.
When you find yourself in tough situations it is always good to have a few tricks up your sleeve to push past your weak moments. This article will outline a few simple fat loss tips to keep you on track and make the process easier.
1. Eat high-quality protein with every meal.
Eating high-quality proteins such as meat, fish, and eggs reduce your hunger and keep you satisfied for longer because they lead to the release of hormones in the gut that are very satisfying. The proteins from these food groups are high in the Amino Acid profile of Tyrosine, which has shown to reduce the desire to eat. Other foods that are high in Tyrosine include cheese and leafy greens such as spinach, rocket, seaweed, watercress and mustard greens.
2. Don’t eat in front of the T.V.
This is a good one to keep yourself from overeating; do you ever notice that you keep eating the whole way through a movie or T.V. program without thinking? Distracted eating can more often than not lead to over eating. This is because you ignore hunger cues focusing on the screen; I have noticed on the T.V. that fast foods are promoted to people watching a family movie or something along those lines, clever marketing. You would be surprised at the amount of calories you would consume in the time the program has been finished.
3. Keep unhealthy foods and snacks out of sight.
Simply by keeping rubbish food out of sight or reach is going to reduce your calorie intake. A hidden food, even if you know it is there, requires more motivation to get and makes you more mindful about putting it in your mouth. A food that isn’t there you just simply won't eat it or requires even more effort for you to go and retrieve it from the shops.
4. Eat healthy fats.
Healthy fats such as Omega 3’s in fish oils or monounsaturated fat in olive and avocados are great because they raise body temperature, which leads the body to burn more calories. Also by having healthy fats in your diet, you allow your cells to work more efficiently with mitochondrial energy production. These fats are also highly satisfying and can reduce energy intake over the course of the day when paired with high-quality protein.
5. Start your meals with salads or veggies.
Research shows that the first food you put in your mouth is the food you will eat the most of from that meal. By starting your meal with low calorie, fiber-rich foods like steamed vegetables or a Greek salad, instead of calorie packed biscuits and bread that pack up the bulk of the meal, you will significantly reduce overall calorie intake. As long as you are filling your plate with a large volume of fiber-rich foods, it will keep you satisfied despite the fewer calories.
6. Watch out for overweight friends with bad habits.
Generally, when you are with a friend or family member that eats fast and makes unhealthy food choices, you will too. Ever notice when your friends order a dessert when you’re out, you will as well? This is because you feel more comfortable eating the desert when your friend or family member is. Fight this and be more conscious of what you eat when out with family and friends. Maybe the family member or friend will opt to not have the desert as well.
Ty Lucas is a certified strength coach, bio-signature practitioner and is currently studying naturopathy. He is a strong believer is having healthy body function and hormonal profile, then getting the body to optimal body composition and performance levels. Ty the owner of Myathletes coaching which is one of the leading contest prep and body composition businesses in Australia.