Summer’s right around the corner and as the beaches are heating up, so is everyone’s attempts at finally attaining that illusive beach-ready body.
One of the key components of having an attractive physique (however you define it) for both men and women alike, is having a low level of body fat.
Now I’m not talking peeled to the bone shredded here.
Heck, you don’t even have to have visible abs. (Which isn’t the end all-be-all to a fit physique, folks.)
A fit, healthy physique will have typically be at a decent body fat level, while being accompanied with a good amount of lean muscle mass to really forge an attractive package.
Don’t let those uber-subscribed fitness freaks on Instagram fool you.
Real people don’t look like that.
Ever.
Anywhere.
Heck, those people don’t even look like that.
But we’re not here to talk about that Instafit fame or what an ideal physique is.
We’re here to look at how you can finally drop some of that unwanted body fat to make improvements on your own body to finally look good in those summer-time threads this year.
One of the key components of having an attractive physique (however you define it) for both men and women alike, is having a low level of body fat.
Now I’m not talking peeled to the bone shredded here.
Heck, you don’t even have to have visible abs. (Which isn’t the end all-be-all to a fit physique, folks.)
A fit, healthy physique will have typically be at a decent body fat level, while being accompanied with a good amount of lean muscle mass to really forge an attractive package.
Don’t let those uber-subscribed fitness freaks on Instagram fool you.
Real people don’t look like that.
Ever.
Anywhere.
Heck, those people don’t even look like that.
But we’re not here to talk about that Instafit fame or what an ideal physique is.
We’re here to look at how you can finally drop some of that unwanted body fat to make improvements on your own body to finally look good in those summer-time threads this year.
Fat Loss Is Simple, But Not Always Easy
The premise to fat loss is a simple one. Expend more energy than you consume.
I’m sure everyone knows this by now. And if you don’t, now you do.
But it’s not always so easy in application.
If you’ve read anything I’ve put out on the interwebs or have been following me for some time, you’ll know I’m a huge proponent of tracking macronutrients and counting calories.
Yes, counting calories works.
But it’s pretty challenging for most people to get the hang of.
Especially someone who is new to dieting and working out.
While it is a valuable tool that I believe everybody that everyone should try to comprehend at some point in their fitness journeys, it is not the only method to make visible changes in your body.
So if you’re not down with the whole calorie counting game and could care less about tracking your macros, I get it.
It’s perfectly fine.
So if you’re someone who’s looking to shed some unwanted body fat, here are some EASY to implement methods that you can use everyday to help get you on track to attain those fat loss goals.
I’m sure everyone knows this by now. And if you don’t, now you do.
But it’s not always so easy in application.
If you’ve read anything I’ve put out on the interwebs or have been following me for some time, you’ll know I’m a huge proponent of tracking macronutrients and counting calories.
Yes, counting calories works.
But it’s pretty challenging for most people to get the hang of.
Especially someone who is new to dieting and working out.
While it is a valuable tool that I believe everybody that everyone should try to comprehend at some point in their fitness journeys, it is not the only method to make visible changes in your body.
So if you’re not down with the whole calorie counting game and could care less about tracking your macros, I get it.
It’s perfectly fine.
So if you’re someone who’s looking to shed some unwanted body fat, here are some EASY to implement methods that you can use everyday to help get you on track to attain those fat loss goals.
1.DON’T DRINK YOUR CALORIES
You’d be surprised at how many calories you’re consuming on a daily basis just through drinks.
A latte from the coffeeshop with a bit of cream and sugar.
A glass of sweet tea with lunch.
It’s these small drinks that add up. And add up quickly at that.
That small smoothie you had after your workout.
And just because that smoothie is thought to be considered “healthy” because it’s frutis and greens and all that good stuff, it’s jam packed with loads of calories.
You can easily consume up to 800 calories with a large smoothie, so be aware of this if you’re trying to cut down on your body fat.
The best drinks to stick to throughout the day are water, un-sweetened teas, un-sweetened coffee, and diet drinks.
And I know some of you reading this will be all like “Hey Craven, those diet drinks are going to kill you because of aspartame and whatever.”
NO.
They’re not going to anything. Especially if you’re limiting these drinks to a few a day, max.
Diet drinks have been shown to be an effective tool for weight loss and maintenance.
In fact, it is unlikely that a person could come close to reaching the aspartame levels deemed unacceptable by the U.S. Food and Drug Administration.
An adult weighing 165 pounds would have to drink more than 19 cans of diet soda a day, or consume more than 107 packets, to go over the recommended level.
Water is always going to be your best bet when trying to limit calories, though.
A latte from the coffeeshop with a bit of cream and sugar.
A glass of sweet tea with lunch.
It’s these small drinks that add up. And add up quickly at that.
That small smoothie you had after your workout.
And just because that smoothie is thought to be considered “healthy” because it’s frutis and greens and all that good stuff, it’s jam packed with loads of calories.
You can easily consume up to 800 calories with a large smoothie, so be aware of this if you’re trying to cut down on your body fat.
The best drinks to stick to throughout the day are water, un-sweetened teas, un-sweetened coffee, and diet drinks.
And I know some of you reading this will be all like “Hey Craven, those diet drinks are going to kill you because of aspartame and whatever.”
NO.
They’re not going to anything. Especially if you’re limiting these drinks to a few a day, max.
Diet drinks have been shown to be an effective tool for weight loss and maintenance.
In fact, it is unlikely that a person could come close to reaching the aspartame levels deemed unacceptable by the U.S. Food and Drug Administration.
An adult weighing 165 pounds would have to drink more than 19 cans of diet soda a day, or consume more than 107 packets, to go over the recommended level.
Water is always going to be your best bet when trying to limit calories, though.
2. EAT HIGHER PROTEIN MEALS THROUGHOUT THE DAY
This is where I see a lot of people screwing up their nutrition.
They’re lacking adequate intake of protein.
If you look at the standard American diet, it’s primarily high carb and high fat foods that make up the bulk of our meals.
Pizza, burgers, French fries, chips, pasta dishes, etc.
Sure, you’ll get small amount of protein in there with those dishes, but that’s not going to be enough.
Especially when dieting to reduce body fat.
Eating more protein throughout the day has multiple benefits.
The first reason is a diet high in protein will help improve your satiety and keep you from feeling hungry.
This automatically serves as a method for calorie control because it will help you reduce how much food you’re eating overall.
Increased protein consumption can help increase your metabolism as well. Higher protein consumption can help your body expend and additional 100 calories a day just through the thermic effect of food alone.
If you increase the amount of protein you eat throughout the day, you will start to see noticeable changes over time.
A recommended amount for those looking to diet is between 1 gram of protein per pound of body weight and 1.3 grams per pound of bodyweight.
If you’re having problems meeting your higher protein requirements, contact me and I’ll help you get there.
3. EAT VEGETABLES WITH EVERY MEAL
They’re lacking adequate intake of protein.
If you look at the standard American diet, it’s primarily high carb and high fat foods that make up the bulk of our meals.
Pizza, burgers, French fries, chips, pasta dishes, etc.
Sure, you’ll get small amount of protein in there with those dishes, but that’s not going to be enough.
Especially when dieting to reduce body fat.
Eating more protein throughout the day has multiple benefits.
The first reason is a diet high in protein will help improve your satiety and keep you from feeling hungry.
This automatically serves as a method for calorie control because it will help you reduce how much food you’re eating overall.
Increased protein consumption can help increase your metabolism as well. Higher protein consumption can help your body expend and additional 100 calories a day just through the thermic effect of food alone.
If you increase the amount of protein you eat throughout the day, you will start to see noticeable changes over time.
A recommended amount for those looking to diet is between 1 gram of protein per pound of body weight and 1.3 grams per pound of bodyweight.
If you’re having problems meeting your higher protein requirements, contact me and I’ll help you get there.
3. EAT VEGETABLES WITH EVERY MEAL
Again, something the standard American diet is lacking.
Vegetables are a low calorie foods that provide a lot of volume for their calories.
This means they’ll help fill you up and keep you feeling full for longer.
It’s a lot harder to eat 200 grams worth of carbohydrates in vegetables than it would be with rice or pasta.
So swap out those starchy carb entrees for some mixed green or steamed vegetables.
Get creative with your veggies and add them to eggs, chicken dishes, and everything else.
The greener, the better too.
Something to be aware of is vegetables when eating out.
Most restaurants will sautee or prepare these veggies in butter or oils, so be sure to ask for no butter or oils to save on excess fat calories.
4. INCREASE YOUR DAILY ACTIVITY
Vegetables are a low calorie foods that provide a lot of volume for their calories.
This means they’ll help fill you up and keep you feeling full for longer.
It’s a lot harder to eat 200 grams worth of carbohydrates in vegetables than it would be with rice or pasta.
So swap out those starchy carb entrees for some mixed green or steamed vegetables.
Get creative with your veggies and add them to eggs, chicken dishes, and everything else.
The greener, the better too.
Something to be aware of is vegetables when eating out.
Most restaurants will sautee or prepare these veggies in butter or oils, so be sure to ask for no butter or oils to save on excess fat calories.
4. INCREASE YOUR DAILY ACTIVITY
Working out Is the DUH remark here.
If you’re not all ready hitting the gym to lift some weight and maybe do some light cardio from time to time,
then you should definitely be incorporating this at least 3 times a week.
But it the long run, it’s the small things that are easy to (and easy NOT to do) that will really help you make changes in your body.
Small things like opting to take the stairs instead of the elevator.
Parking a little bit further in the parking lot instead of trying to find the closest spot to the door.
Taking a break from your desk at work to walk around for a solid 10 minutes every few hours.
Even things that seem insignificant like sitting up straight in your chair during the day and focusing on walking with better posture.
These small habits increase your daily energy expenditure, and over a long enough period, will make a dramatic difference.
5. GET MORE REST AND STRESS LESS
If you’re not all ready hitting the gym to lift some weight and maybe do some light cardio from time to time,
then you should definitely be incorporating this at least 3 times a week.
But it the long run, it’s the small things that are easy to (and easy NOT to do) that will really help you make changes in your body.
Small things like opting to take the stairs instead of the elevator.
Parking a little bit further in the parking lot instead of trying to find the closest spot to the door.
Taking a break from your desk at work to walk around for a solid 10 minutes every few hours.
Even things that seem insignificant like sitting up straight in your chair during the day and focusing on walking with better posture.
These small habits increase your daily energy expenditure, and over a long enough period, will make a dramatic difference.
5. GET MORE REST AND STRESS LESS
I think I have a knack for corny rhyme schemes.
This is probably the most underrated part of a fat loss diet and arguably the most important tip in this article.
The benefits of enough sleep cannot be overlooked, especially when it comes to making healthy, physical changes in your body.
Lack of sleep can increase your stress levels, make you feel lethargic and un energized throughout the day, and increase your appetite.
Everything we DON’T want to experience when trying to reduce body fat.
Never treat your sleep as a luxury, but rather a major priority.
Aim to get at least 6 solid hours every night. And maybe a quick power nap (no longer than 30 minutues) throughout the day.
Along the same thread as sleep is stress.
Everyone is way too stressed out these days, especially about things they shouldn’t be worrying about in the first place.
It’s as if people are going through their days and thinking they left the stove on at home in the back of their mind.
That’s a metaphor, of course, but people are filled with anxiety and worry about things that don’t even really matter.
So learn how take a step back from your life once in a while and chill out.
If you think your workouts aren’t working and your diet isn’t yielding progress, don’t sweat it.
Make the changes necessary (if necessary) and go on with your program and trust the process.
FAT LOSS HABITS
The fat loss tips discussed here are pretty crucial when it comes to making a change in your life to finally achieve a leaner physique.
All of these methods are easy to do for sure, but they’re just as easy NOT to do.
And the difference between successful people and unsuccessful people lies right there.
It will surely take some time to get into a rhythm, usually 2 weeks for most habits to stick, but all it takes is a little determination and will power to make it over that first hump.
None of the information discussed here is by any means “new”, “glamorous”, or “groundbreaking.”
It’s just solid info that’s been proven to be effective.
And just as a reminder, fat loss will ALWAYS come from consuming fewer calories than you burn.
Don’t get that twisted.
It’s simple.
But not always easy.
Hunger’s always gonna sneak up on you, especially when you’re trying to rid yourself of bad eating habits.
You’ll slip up a few times and take a step backwards. We all do.
But it’s the grit and determination to keep on going after those small set backs that will truly force yourself to attain the healthy, fit body you’ve been striving to attain for so long.
This is probably the most underrated part of a fat loss diet and arguably the most important tip in this article.
The benefits of enough sleep cannot be overlooked, especially when it comes to making healthy, physical changes in your body.
Lack of sleep can increase your stress levels, make you feel lethargic and un energized throughout the day, and increase your appetite.
Everything we DON’T want to experience when trying to reduce body fat.
Never treat your sleep as a luxury, but rather a major priority.
Aim to get at least 6 solid hours every night. And maybe a quick power nap (no longer than 30 minutues) throughout the day.
Along the same thread as sleep is stress.
Everyone is way too stressed out these days, especially about things they shouldn’t be worrying about in the first place.
It’s as if people are going through their days and thinking they left the stove on at home in the back of their mind.
That’s a metaphor, of course, but people are filled with anxiety and worry about things that don’t even really matter.
So learn how take a step back from your life once in a while and chill out.
If you think your workouts aren’t working and your diet isn’t yielding progress, don’t sweat it.
Make the changes necessary (if necessary) and go on with your program and trust the process.
FAT LOSS HABITS
The fat loss tips discussed here are pretty crucial when it comes to making a change in your life to finally achieve a leaner physique.
All of these methods are easy to do for sure, but they’re just as easy NOT to do.
And the difference between successful people and unsuccessful people lies right there.
It will surely take some time to get into a rhythm, usually 2 weeks for most habits to stick, but all it takes is a little determination and will power to make it over that first hump.
None of the information discussed here is by any means “new”, “glamorous”, or “groundbreaking.”
It’s just solid info that’s been proven to be effective.
And just as a reminder, fat loss will ALWAYS come from consuming fewer calories than you burn.
Don’t get that twisted.
It’s simple.
But not always easy.
Hunger’s always gonna sneak up on you, especially when you’re trying to rid yourself of bad eating habits.
You’ll slip up a few times and take a step backwards. We all do.
But it’s the grit and determination to keep on going after those small set backs that will truly force yourself to attain the healthy, fit body you’ve been striving to attain for so long.
