10 things you need to know about fat loss (part 2)

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10 things you need to know about fat loss (part 2)

15th Mar 2014

10 things you need to know about fat loss (part 2)

Click here for part one.

  1. Avoid ‘low fat’ products, or products marketed as ‘healthy’
Notice I used the word product, not food. If a product is being marketed as healthy, the chances are; it isn’t! If a product has to be marketed in such a way, to persuade us that it’s healthy, do you really think it’s going to be? The real health foods don’t need to be marketed. When was the last time you saw an advert for broccoli?
Don’t be fooled by low fat products either. When the fat is removed from foods, so is the flavour. To counter this, sugar, salt and other flavour enhancers are added, taking the product even further from its natural state.

  1. Learn to listen to your body
We’re told to eat little and often, or eat 6 small meals day when trying to lose body fat. But if you’re not hungry, why eat? By fueling your body when it doesn’t need fueling, especially with refined carbohydrates, you’ll be adding to the Insulin response and promoting fat storage. This is discussed in part one.
When making these types of dietary changes, like replacing refined carbs with naturals foods, it’s natural to experience a drop in appetite. Protein and fats are naturally more satiating, meaning they keep you full for longer. You’re also allowing your body to access it’s fat stores and burn them as energy, meaning you’re not having to solely rely on what you eat for energy.

  1. Water is the bees knees
Nearly every system in your body requires water. Your water intake will directly affect the efficiency of these systems. It transports, cleans, lubricates, dissolves and regulates among other things. It also acts as an appetite suppressant, and can help curb cravings. Bottoms up!

  1. Aerobic exercise isn’t the way to go
Training on it’s own won’t necessarily lead to fat loss. Team training with a solid nutritional plan and you can start kissing body fat goodbye! That training however, doesn’t mean to spend hours on the treadmill. Training for fat loss is all about the impact you can make, not the duration of your training. High intensity methods, such as interval training, and resistance training to promote some muscle growth are the ways to go. You can work twice as hard in a third of the time, and build/maintain muscle. It’s worth noting that, the more muscle you have, the more energy you burn, even when you’re resting.
Oh, and ab crunches don’t burn belly fat!

  1. Sleep patterns and stress levels can contribute fat gain/loss
Sleep affects numerous hormones in your body, which can have roles in fat loss. Leptin and Ghrelin, in simple terms, suppress appetite and stimulate appetite respectively. Not getting enough sleep can alter levels of these hormones, leading to increased appetite. Levels of Cortisol, the ‘stress’ hormone, are also raised with a lack of sleep, which can lead to protein being converted to glucose, rather than being utilized by the body. As already stated, excess glucose can lead to excess insulin, which can lead to fat storage.