1 – Strength training
Strength training is not only a fun way to train, but it’s one of the best ways to see fast and long lasting fat loss results. Following a strength training programme 3-4 times a week hitting all major muscle groups would be ideal for fat loss. Strength training is superior to cardio training when it comes to fat loss. Why? More energy is used during the workout and it also elevates metabolism for longer after the workout (up to 72 hours!). It also increases insulin sensitivity which improves your ability to handle and process sugars.
2 – Protein intake
Protein intake is fundamental for fat loss as it elevates metabolism, reduces hunger and more importantly it builds and repairs the muscles after exercise. Starting the day with a higher protein meal such as 3 poached eggs, spinach and some nuts, is far better for you compared to a bowl of cereal or toast.
3 – Carbohydrates
Let’s start by saying that carbohydrates, or carbs are important for helping your body run smoothly on a day to day basis. However, consuming too many carbohydrates can not only slow down your results, but it can increase body fat. Reducing carbohydrates such as bread, pasta, rice, cereals, fruit juice and of course sweets could help you see better short and long term fat loss results. Remember carbohydrates are important for both your health and for fat loss, so I would recommend adding carbs in the form of vegetables (the greener the better) and salad to every meal throughout the day. Your carbohydrates can also be topped up by a couple of portions of fruit throughout the day.
4 – Drink water, and plenty of it
Drinking 2-4 litres of water per day will have a positive impact on many things, one of which is fat loss. Try squeezing a lemon or lime into the water not only helps improve the taste for some people, but they contain good levels of Vitamin C which can help build your immune system.
5 – Good fats
Consuming 3g of Omega3 per day (1g after breakfast, lunch and dinner) can increase fat loss results and improve your overall health and wellbeing. In fact, you should try to increase the ‘good fats’ you eat such as avocados, olive oil and nuts.