5 Ways to Start Losing Body Fat ASAP
Everyone I talk to wants results YESTERDAY. They don't want to wait weeks or months to see results, when really, we all know that lasting results take time. But! There ARE some mindful choices you can make to speed the process up. And trust me, they work. They are the first habits I recommit to when I want to tighten things up fast. Here are 5 things you can start doing TODAY to see results asap!
5 Ways to Start Losing Body Fat ASAP
1. Cut out BLT’s
Wait, what?! Cut out bacon, lettuce, and tomato sandwiches? Of course that would help, but actually the “BLT’s” I’m referring to are “bites, licks, and tastes.”
It’s so easy to lick the peanut butter off the knife, or finish off the last couple bites of your kid’s lunch sandwich. And somehow we can convince ourselves that those BLT’s don’t have calories.
Wrong. They do :(
Depending on how much we do this, we can easily add a couple hundred or more calories to our daily intake, which is oftentimes around the caloric deficit we need to start losing body fat.
If you mindlessly take lots of BLT’s, it can be a hard habit to break; but in my own experience it’s the one that makes the most difference for me when I am actively trying to lose body fat.
2. Include a protein source with each meal
This is huge! Protein
is SO important to our bodies and in the mix of calories we take in. Our muscles need it to synthesize, grow, repair, AND maintain what we’ve built; it’s the macronutrient that requires the most work to process, so our bodies actually burn calories just digesting it (bonus: for this reason, it keeps us fuller longer than carbohydrates or fat); and people who aren’t used to eating enough protein often end up replacing calories that could come from protein with carbohydrates and fats that won’t serve them or their goals well (i.e. cake).
So my advice in planning each daily meal, is choose your protein first and build your fats and carbohydrates around that. That way you’re sure to eat enough of the most important macronutrient to burning body fat.
3. Cut carbs out of your meals after 3pm
Now think of this as more of a food rule than a scientific statement that carbs late in the day will make you fat. They won’t.
But, if you think of replacing the servings of starchy carbs you might eat after 3pm with fibrous veggies, your overall calorie intake will be lower.
Side note, time of day you work out can change this--keep your starchier carb portions heavier pre- and post-workout, no matter the time of day, and they will automatically be lighter for the rest of your meals.
So if you workout after work at 5:30pm, you will be eating carbs before and after, and perhaps more proteins and fats in the morning and mid-day.
4. Start your day with a workout
This has actually nothing to do with your workout
being more effective at a certain time of day. Lifting weights or doing cardio will tax your muscles and get your heart rate up no matter what time of day it takes place.
But most of us have responsibilities and commitments outside of our fitness goals and it can be hard to get a workout scheduled into our days!
This is why I recommend getting up early and getting it done before the demands of your day get in the way and your energy gets spent on work, school, or home.
It can be a great way to energize your mind and body for the day ahead and you’ll feel so good knowing you can check that item off your to-do list for the right off the bat.
5. Double your water intake
There are so many reasons for this one. Our muscles are made mostly of water, so in order for them to grow and repair properly (which requires more energy from our bodies than storing fat--calorie burn, baby) they need lots and lots of water.
When we double our usual intake, it induces a hormonal response to flush our systems. This allows our bodies to flush extra water and toxins and allows the fat-burning process to take place more freely. Plus you get the immediate gratification of a couple or three pounds of water loss.
It’s a perfect way to “tighten” up in a shorter period of time. And if you need a little flavor to add to all that water, lemon, lime, cucumber are great or even BCAAs
for extra recovery and hydration.
Let’s Start Losing
Lowering body fat to healthy, maintainable levels takes time, commitment, and consistency. Typically the faster one pushes their body to drop fat, the harder it is to maintain long-term.
However, you can make some easy, daily changes that will yield some immediate results; even better, when those changes become habits over the long-term, you will find that the lean body you have built will find a new normal and be much more likely to stay there.
So don’t be afraid to tackle some or all of these goals! If taking on a few or all of them at once is daunting, try 1 or 2 and when you master them, add on another. You’ll get the gratification of steady results and be so glad you started sooner than later.