the process of weight loss shouldn’t complicate or make you feel like you’re being punished. Many people start their lives fat loss journey with unrealistic expectations of seeing life-changing results overnight. One of the key principles of fat loss is to be patient, consistent and keep it simple. Needless to say try weight loss can be demanding and difficult to maintain over time. You may want to give up along the way because weight loss requires hard work, intense workouts and calories– Counting servings. However, by taking a few practical steps, people can lose weight and stay in shape. (Also read: Fitness secrets: Common mistakes in weight loss journey )
Weight loss trainer, Vatche Shakarian, shared some key things that you should focus on in your slimming journey, in his Instagram post.
1. Being in a calorie deficit
Calories are ‘king’ when it comes to fat loss. Without a calorie deficit you will not lose fat although you should not be afraid of calories. Your body needs calories to function and you don’t have to keep track of your calories, but they can add up quickly. A low-calorie diet is necessary to burn fat. Take your body weight in pounds and multiply it by 11. Eat within that calorie range consistently and honestly.
2. Eat enough protein
Focus on eating protein at every meal. It is the longest satiety macronutrient and can keep you full for longer. It can also help you build and maintain muscle mass. Aim to eat 0.7-1.0g of protein per lb of target body weight. That is more than enough. Planning your protein intake for the week can make things easier.
3. Eat lots of fruits and vegetables
Make sure to eat your fruits and vegetables as they are packed with nutrients, vitamins, and fiber. Setting a goal of 20-25 grams of fiber per day can help. In addition, fruits and vegetables are lower in calories, so you can eat more.
4. Stay active
Staying active throughout the week can help you on your fat loss journey. Whatever physical activity you enjoy, do more. It could be walking, swimming, biking, etc. find something you enjoy and do it. Not only to burn calories but also to feel good, increase activity and improve heart health.
5. Strength training
Strength/resistance training is a game changer when it comes to fat loss. It’s not ‘essential’, but it’s important not only for your body composition but also for your overall health. Lifting weights doesn’t make you bulky, it makes you stronger and can also improve your muscle mass and bone density. By eating more protein and lifting weights several times per week, you will be able to build/maintain muscle.
6. Focus on quality sleep
Those who focus on getting quality sleep see better slimming results. Aim to get 7-8 hours of sleep every night. If you can’t do that, that’s okay. Focus on getting a little better each week. Your energy, hunger hormones, and workout will suffer if you don’t get enough sleep. Put your phone away and go to sleep.
