As Nutritionists, we understand the importance of effective and sustainable strategies for losing body fat. Here are the top five tips to help you achieve your fat loss goals:
Create a Calorie Deficit
Weight loss ultimately comes down to burning more calories than you consume. To lose body fat, you need to create a calorie deficit by either consuming fewer calories or increasing your physical activity to burn more calories. Calculate your daily caloric needs based on your age, gender, weight, and activity level, and aim to consume around 300-500 calories less than your maintenance level.
Prioritise Protein Intake
Protein plays a crucial role in fat loss as it helps preserve lean muscle mass while promoting feelings of fullness and satiety. Include a source of lean protein in every meal, such as chicken, turkey, fish, tofu, or legumes. Aim for approximately 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and individual needs.
Choose Nutrient-Dense Foods
Focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and fibre while keeping you satisfied and supporting your overall health.
Incorporate Regular Exercise
Combine a balanced diet with regular physical activity to optimize fat loss. Engage in a combination of cardiovascular exercises (like running, cycling, or swimming) and strength training to help boost your metabolism and maintain muscle mass. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with two days of strength training.
Be Mindful of Liquid Calories
Proper hydration is essential for overall health and can also aid in managing appetite and supporting fat loss. Aim to drink plenty of water throughout the day and limit your intake of sugary beverages, such as sodas and fruit juices, as they can contribute to excess calorie consumption.
Getting enough zzz can help to reduce cravings. Lack of sleep can trigger an increase in the production of ghrelin, the ‘hunger hormone,’ which stimulates appetite. Simultaneously, it can reduce the production of leptin, the hormone responsible for signalling fullness. As a result, you may feel hungrier and less satisfied with the food you consume, leading to potential overeating
Remember that losing body fat takes time and consistency. Be patient with yourself and focus on making sustainable lifestyle changes that you can maintain in the long run. If you have any specific health conditions or concerns, it’s always wise to consult with a nutritionist before making significant changes to your diet in the goal of fat loss.