10 Fat Loss Tips

10 Fat Loss Tips! Summer is all but here, and for most of us, that means it’s almost time to hit the beach! Of course, you want to be in top shape. No doubt, you’ve already been working towards that goal. Otherwise, if you still need to get a little leaner, here’s 10 Tips For Fat Loss that will help you get there! 

What’s Your Goal?

Before we do anything, let’s define your goal. You should plan to lose 1-2 lbs of fat per week. This will come from the combination of calorie reductions and increased cardio. 

Tip # 1 – Fat Loss Starts In The Kitchen

The most important thing you can do is to avoid crash dieting. Successful fat loss is the result of taking your time. If you try to lose fat too quickly, you will also lose muscle. We don’t want that, do we! 

Here’s how you want to start a fat loss program. You have to put yourself in a calorie deficit. In other words, you’ll want to take in less calories than your maintenance calorie level – every day. If you aren’t sure what your maintenance level is, the simplest, easiest way to go is to begin by reducing daily calories by 500. I suggest you start by cutting sugary, junky carbohydrates first. 

After one week, if you find you don’t notice any fat loss, drop your daily calorie intake by another 250 calories. Always cut carbohydrates first. However, you need carbs for training energy. Therefore, if you reach a point where cutting carbs puts you below 75 grams of carbs per day, turn your attention to fat calories. Let’s face it, 75 grams of carbs is low, but you won’t have much energy in the gym if you go below that. The only change you should ever make to your protein calories is switching from a high-fat source to a low-fat source. 

Tip # 2 – Meal Planning For Fat Loss

The next tip I have for you is to plan out your meals in advance, as much as possible. For example, I plan many of my meals, but dinner is always something of a surprise (my wife makes it). Meal planning can be as simple as having a suggested daily or weekly menu. Or, it can be as detailed as preparing and freezing all of your meals for the entire week. Either way, you want to leave yourself with no excuses. You should know what you plan to eat. This is where protein shakes come into the picture. They are a quick, easy way to help you reach your protein requirements every single day. I suggest Hi-Tech Precision Protein.

Tip # 3 – Eat 3-6 Small Meals A Day

It may not be as popular as it once was, but I still advise eating 5-7 smaller meals throughout the day. You’ve heard it before, I’m sure, but a few facts remain. First, frequent meals help keep your blood sugar levels balanced. Also, if you get hungry every few hours, there’s no excuse: eat. There’s no reason not to, despite some current suggestions to only eat a few large meals instead. Finally, dividing up your protein requirement over several meals makes sense. 

Tip # 4 – Keep A Diet Journal

It’s crucial to track what you eat so you know where you are in terms of calories and macros. You can’t really guess this kind of info for successful fat loss. Download an app that lets you track your calories and each macronutrient. Bear in mind to also track sugar and fiber, as these things have a large impact. This is key because once you can see what you eat, you can make the required adjustments. Pro tip: Watch carbs, they add up faster than you might think.

Tip # 5 – Add Cardio To Your Weight Lifting Program

There’s more to fat loss than just cutting calories. Now, of course, nutrition is huge. But you also have to be more active. I don’t think any non-exercisers are reading this article, right? So I’m assuming you work out with weights 3-4 days a week, maybe more. 

Yet you may not be spending any real time doing cardio. You’ve got a lot of choices – you can get outside and take a brisk 1-2 mile (or more) walk, or ride a bike. Or, you can jump on a stepper, exercise bike or treadmill. No matter what you choose, you have to work in 3-5 sessions of cardio per week.

Unless you’re already doing regular cardio, begin with 20-30-minute cardio sessions 3 or 4 days a week. Work at a moderate intensity. This could be, as noted, walking briskly or the cardio machine of your choice. Then work up to a higher intensity and longer duration – but I suggest no more than 45 minute sessions. 

Tip # 6 – Don’t Just Use The Scale 

Here is a tip that should go without saying. Yes, weigh yourself consistently, say every morning at the same time. But, go by your mirror as well. Why? Because your weight may reflect muscle gain as well as fat loss. That’s going to affect how you look. Another option is to measure your waist or even take regular pictures. The goal here is to hang on to, or even gain, muscle, while losing fat. Besides, it’s not about how much you weigh, it’s about how good you look. 

Tip # 7 – Don’t Forget Your Supplements!

I’ve already provided a protein powder suggestion. From there, I suggest a pre-workout, such as Gorilla Mind Gorilla Mode. This is one of the best Pre’s on the market. It has a balanced, exceptionally well-dosed formula. From there, you should be targeting fat loss directly. A good option is Hi-Tech Lipodrene, our number one thermogenic fat burner. This is a powerful formula that effectively burns fat, especially in those stubborn areas such as the thigh and hip region (in women) and abs and lower back (in men). These specific areas are the ones everyone has a hard time with. It takes consistency and dedication to get them where you want them.

Tip # 8 – Keep Lifting Heavy!

Even when you’re in a calorie deficit, you should still be lifting heavy on the big basic exercises. As noted, you want to hang onto, or even build, muscle. One reason is that muscle is metabolically active, meaning it burns calories. That’s in contrast to fat, which doesn’t burn anything, let alone calories.

Tip # 9 – It’s Time To Stop Drinking!

There may be some individuals that have a hard time with this, but the time has come to severely limit or completely eliminate alcohol. Avoid those heavy-drinking social situations. Don’t come home with a 6, 12, or 24 pack. Skip the liquor store. Progress is not enhanced by partying and getting hammered 2-4 nights a week, so man up and get rid of the booze!

Tip # 10 – Cheat Meal Time!

This final tip is mildly controversial, but I believe in scheduling a “cheat” meal once a week. Now, many people may say that dieting is no fun, and you should cheat for sanity. I personally think your diet should be set up as lifestyle changes, not a drastic sacrifice that you can’t wait to stop doing. However, that still means you will have to cut calories to drop fat. 

Now, once you’re where you want to be, you need to determine your new maintenance calorie level and stay there! You can’t just up your calories to where they were and expect to stay lean. Until that time comes, I feel a cheat meal once per week breaks up the monotony of eating less. You may also find it spikes your metabolism and you may end up losing a little more fat. 

Summary

While it’s true that fat loss does not have to be complicated, it’s not easy. Far from it. It takes hard work and dedication. You have to stick to the plan every day. This article gives you 10 tips that can help you reach your goals and be your best, whether it’s for the beach or just to look great. So implement these tips now and don’t forget to stop by illpumpyouup.com for all your supplement needs!