5 fat loss tips5 simple steps to lose 10lbs + in the next 30 days
Are you interested in losing 10lbs in the next 28 days?
If so the here are 5 simple steps that you can put in place and make easy wins when it comes to losing weight.
These steps are the same for all people, whether you do no exercise at all or already have a diet and training plan in place but your just looking to drop that extra few lbs
Yes we have to tweak some bits depending on peoples individual lifestyles needs and goals, but….
Primarily we are all human beings, all built the same and therefore the principles are the same across the board. (In most cases)
So to start dropping weight fast follow these 5 simple steps!
Find out what your calorie deficit is. It doesn’t matter who you are! Weight loss is all about calories in vs calories out. You can do whatever fancy diet you like (they all have different health benefits) But when it comes to losing weight its all about energy in vs energy out. However, finding your deficit isn’t as simple as just assigning yourself some calories.
People are all different heights, weights, ages and have different activity levels on a day to day basis. To get a really accurate deficit number you should first workout your TDEE (Total Daily Energy Expenditure) and then get your deficit from there.
Start resistance training. Resistance training should be your primary form of exercise. This doesn’t mean building big and bulky muscles (that takes years and years of hard work). Some of the main reasons I recommend resistance training are: - You build tone and definition, you get the afterburn effect helping to burn more body fat once you have stopped your training, you will also get an increased range of movement and flexibility, less impact on your joints. And the best thing is this can be done with limited equipment in a small space.
Eat protein. Out of all the macro’s (Carbs, Fat, Protein). Protein is the most important. After looking at literally 1000’s of food diaries over the years it’s the one that people struggle to get into their diet the most. The main reasons you need to up your protein intake is simple! It helps keep you fuller for longer (stopping snacking and cravings). Helps you build definition and tone from your training, helps your muscles heal and recover allowing you to training more regularly with great results. As if that’s not good enough! As an extra little bonus it’s the hardest Macro for your body to break down this means you actually burn more fat when eating protein compared to anything else!
Drink more water. Water helps put off hunger and keeps you focused and alert meaning energy levels high, you should be drinking half an ounce to an ounce of water per lb you weigh per day. This depends on your activity levels. But drinking the right amount of water is a simple easy step that you can do which will instantly help with weight loss.
Increase your NEAT! NEAT stands for Non-exercise activity thermogenesis. But quite simply it means the more you can be active in the day (excluding training sessions) the more beneficial its going to be towards your weight loss. Sounds simple right? NEAT contributes to about 15-20% of the active calories you burn a day. So, make sure you pay attention to your daily movement. A really simple step I get my clients to take is wear a step tracker, now although they aren’t the most accurate things it gives you an idea of how much you should be moving and how much you actually are, again a quick fix that can aid in your weight loss instantly!
So there you go, 5 simple steps which if implemented correctly will help you lose 10lbs in the next 30 days!
Need more help with your health and fitness but not sure what the best path to take is?
We run a completely FREE Trial PT session, this is where we can show you exactly what you need to start getting results right away & help you build that exact plan out. To claim your free trial just go back to the Optimal home page and click the link.
We look forward to helping you soon.