Trying to lose that body fat isn’t an easy task for our bodies, no matter what our goals are. Being in a calorie deficit adds another layer of stress on our body and adds it with other things, and your body will try to retain the fat for as long as possible for survival. To lose fat faster and obtain the results you so desire, it’s important not only to focus on just how much you eat but also what you eat, along with other aspects to boost your metabolism and help us bring down the body fat levels in a lesser amount of time.
Having said that, please note that losing fat percentage in the shortest time isn’t advisable. You have to keep sustainability in mind as well, otherwise, you will end up becoming a Yo-Yo dieter. So if you want to lose fat and keep it off as well after achieving your goal, continue reading
The 10 tips I will be sharing with you will help you to not only lose fat faster but also to keep it at bay longer. Remember, patience and consistency remains the key here. You will not see any results or desired results, if you don’t follow your plan and track your calories. Keeping your nutrition in check is so important while trying to lose fat naturally. You don’t want to speed up the process by taking supplements or through following certain fads, as you may gain all the fat back as soon as you go back to your routine and those efforts would account to nothing. So have some patience and follow through with your plan to start seeing visible results in 10-12 weeks.
I am sharing the top 10 tips on how to lose fat fast
- Reverse diet – If you have been on restricting calories for too long and feel like you aren’t progressing any further, give reverse dieting a try. With reverse dieting, you are slowly and strategically increasing your calories and that will help you fix your metabolism. What usually happens when we are under calorie restrictions for a long to get lean, as a side effect, it slows down our metabolism. So, the smart way to fix things would be to reverse the steps you took to lose weight and allow the metabolism to adjust, and once you achieve that, you can continue your way back to a calorie deficit. This is as simple and complex as that. Don’t take a reverse diet as eat as much as you can, but track your macros and increase calories gradually till you reach your TDEE and then go back to calories deficit
- Do mini cuts cycles – When we are on a journey to lose body fat level, we often think of going on a bigger deficit to fasten the fat loss process, but alas, if only things were this easy in real. Let me explain what happens. Now, imagine if your TDEE (Today Daily Energy Expenditure) is 2000 calories and you would like to lose your fat/weight quickly, you end up creating a bigger deficit and eating at 1200 calories per day. Now you might see good results in the start, but what happens when your hit plateau and wouldn’t have too many calories to cut further. Instead, a better approach would be to create a small deficit at the start and after every 7-8 weeks, take a diet break for 7-10 days and then get back to calorie deficit again. Doing mini cut cycles will help you to avoid metabolic adaptations and continue losing fat faster and for longer
- Use resistance training – When you are on a fat loss diet plan, adding resistance training will not only help burn those extra calories but will also increase your muscle size, thereby increasing the number of calories you burn at rest. Also, who doesn’t love a more toned and defined physique, right!? Then don’t forget to add resistance training to your routine, at least 4 times per week, and watch that stubborn fat percentage come down. Resistance training also helps you in maintaining flexibility and balance, which will help you in the long run as you grow old. There are many more benefits of adding resistance training to you lose fat but you get the drift.
- Fix health issues – Try to lose extra weight is stress on your body, but when you have other mental and physical areas that need more attention, the body priorities them over the fat loss. So, if you are taking too much stress lately, try meditation or engaging in some hobby to reduce it, if your cholesterol levels are high, then get them in check. Fix your health issues first, so that your body isn’t in a constant state of conflict as to which things to fix first. One of the ways you can do this will be by being more active. Move, go out, meet people, engage in fun activities that challenge you and open your mind to new perspectives and make you feel more alive.
- Focus on nutrient-dense foods – If you are trying to lose weight/fat and did a little research, you might have come across the term “If It Fits In Your Macros”. Basically, what it means is, that you can eat anything you like, as long as you are completing your macros (Protein, carbs, and fats). I have written an article on the importance of nutrients and why they are important, which I will link here for you. Now, let’s understand that you are trying to lose fat and are on 1500 calories per day diet. Now you may argue that you can include 2-3 doughnuts in your diet while still being in your calorie range. And you are right! But the problem is, the doughnuts are just calories dense but not nutrient-dense. You will be missing other important macro and micronutrients. Not just that, you will not feel satiated by eating doughnuts, as much as you will by including some complex carbs, protein, and fiber in your diet. So next time when you are planning your diet, be mindful about what you eat. You can even follow the 80-20 rule, where 80% of your calories come from whole food and 20% of calories come from processed food. This way, you will not be restricting yourself too much and be able to enjoy the food of your choice as well. You can find other ways to keep your nutrition in check. Just ensure that it’s easy for you to stick and follow-through, otherwise, you may end up being on restrict – binge – repent – repeat cycle.
- Eat your veggies – Can’t stress this enough, eat those amazing vegetables. Not only are they loaded with micronutrients, but they are extremely low in calories. So, when you are trying to lose weight, you should mostly include food that is high volume, low calories. Imagine what would fill you up faster, 1 big bowl of salad or two scoops of ice cream? Choose wisely. Vegetables are also high in fiber, which is a slow-digesting carb that keeps you full for longer, so you don’t end up craving and binging on unhealthy, processed items. Eating leafy greens are a great way to increase the volume of your food, without increasing the calories. All the goodness, minus the weight gain. In my life, I have never heard anyone getting fat just by eating fruits and vegetables. So keep it clean and simple. Try to include at least 3-5 different vegetable throughout your day and with each meal.
- Include healthy fats – When most people are trying to lose fat, the first thing they choose to remove from their diet is usually fat. Removing fat from our diet isn’t the same thing as losing fat from our body. Fats are one of the most important macronutrients for our body and we need them for the proper functioning of our body and mind. There are various vitamins that are fat-soluble, plus fat also helps to keep our body insulated, along with many other benefits. So don’t remove them from your diet. Add things like nuts, butter, avocado in your diet to keep your diet balanced and ensure sustainable fat loss.
- Consume probiotics – Gut health is extremely important and is often the most neglected as well when we are on diet plans to lose fat naturally. Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. They are gut-friendly as they prevent harmful bacteria from settling in your gut. So, your body needs them to be its healthiest and you can include them every day. Yogurt is one of the best sources of probiotics. You can even include Sauerkraut, Tempeh, Kimchi, Miso, Kambucha, etc in your everyday diet and start seeing the benefits. Also, don’t forget to count the calories, and don’t over exceed the serving size.
- Try intermittent fasting – When you are on a calorie deficit to lose fat, you can try intermittent fasting. What this will do is restrict your feeding window, so that you can consume the same amount of calories in less duration of time. Most people follow a 16:8 ratio where you fast for 16 hours and eat during the 8 hours. Intermittent fasting is just another way of being in a calorie deficit. You can think of it as skipping breakfast and your lunch being your first meal. So, indirectly, you will reduce the 400-500 calories that you would have consumed in breakfast. There are other ways to do intermittent fasting, but you can choose the method that’s most convenient to you and you can easily add it to your routine.
- Get enough sleep – Rest and recovery are vital when you are on a fat loss journey and this can’t be stressed enough. When you sleep, your body recharges itself and you will be good to face the next day with full energy. If you aren’t getting ample sleep, you will feel more tired and sluggish throughout the day and won’t be able to give your best when it comes to exercise and your daily chores and the whole cycle will mess up. So switch off that phone, read a book and take in that beauty sleep to fasten that fat loss. Who would have thought that you can sleep your way to losing weight. That’s definitely a win in my dictionary. What about you?
Hope these 10 tips were helpful. Apply them, along with proper calorie deficit to lose fat and gain muscles. If you have any more questions/doubts, you can write to me in the comment section below or email me at firstname.lastname@example.org
You can even follow me on Instagram at @andbeactive
Until next time, eat healthy, drink healthy… and be active 🙂