I do want to say that weight or fat loss is not what healthy living should be about. It is important to not allow yourself to get overweight or obese as this condition puts you at risk of many healthy problems, such as cardiovascular disease and diabetes. However, looking after your body and wanting to be strong, healthy and happy should be the goal we all aim for.
Essentially, you body fat is made up of energy that you consumed that was not used up. In order to lose fat, this energy needs to be used up. The equation is the following:
Energy In (calories) – Energy Out (Movement & Cellular processes) = Weight gain/loss/constant
The energy you are consuming needs to be less than the energy you are using in order for fat to be broken down to provide further energy. While it sounds pretty simple, there are other factors to take into consideration such as hormonal imbalance and conditions, such as PCOS. However, on the whole if you are someone healthy using the energy in and out as a way to understand how to lose fat is pretty straightforward in theory. The next question to be answered is then how can you put it into practise and lose weight?
Exercise
Seems like a no brainer but it is so important to remember that you need to move your body in order to create an energy deficit and fat loss. Exercising and moving your body can be done in whatever way suits you. The strategy I like to promote with my clients and my personal approach is to combine resistance training and cardiovascular training. Resistance training helps to strength your muscle and increase bone density, helping to prevent injury and helping you to feel super strong. Cardiovascular training, be it running, HIIT circuits or riding your bike, will help strengthen your cardiovascular health as well as helping to reduce fat.
Eat a balanced meal
It is really important try to make sure your meals are balanced with the right food groups: protein, fats and carbohydrates. All of these are needed to ensure you are maintaining a healthy diet and providing your body with the building blocks it needs to be grow, repair and stay strong. From time to time, it is ok to have a meal that is higher in carbohydrates but this should not be every meal. By maintaining a balanced approach to your meals, you are supporting your body through the exercise you are doing to allow for the correct recovery of your muscles.
Eat more fruit and veg
Fruit and vegetables are nutritionally dense whilst often being high in fibre and low in calorie. This means you will be filling yourself up with all the vitamins and minerals your body needs while not consuming as much calories. You know what that means? You can eat more, feel content but not piling on calories!
Watch out for hidden calories.
We all love a cheeky latte occasionally – or regularly! Sadly, lots of drinks are very calorie dense, often due to high sugar content, and we can often have a large proportion of our daily calorie requirement from one single drink alone. Be sure to be checking what your drink is made up of and how many calories it has as you may be shocked. The same goes for other foods you may be buying; check the labels and ingredients because there can often be large amounts of hidden calories which you may not realise.
Eat consciously
Hands up if you have ever chomped your way through a whole tub of hummus because you are watching your favourite movie and don’t quite realise how much you have eaten? Yep, me too! We live in a day and age where eating our meals by the TV or computer screen has become the norm. This is harmful in so many ways: we spend less time at the dinner table with our family, we pay little attention to how we are eating or how much we have eaten. We are also constantly snacking on food throughout the day which can lead to overeating. Listen to your body and eat when you are hungry. Take your plate away from any screens and sit at the table, eating consciously and appreciating the food you have in front of you.
Reduce stress levels
Stress is horrible and it is easy to say “reduce your stress” but much harder to actually do. However, it has been shown to play a role in gaining fat. When we are stressed, cortisol levels (the stress hormone) can become raised and lead to us having an increased appetite. So, stress eating is really a thing! Trying to find ways to deal with stress will help prevent weight gain and allow you to focus on achieving a peaceful, healthy mindset.
Sleep well
Sleep has a massive role to play in your general health but is also being shown to have a role to play in weight gain. Lack of sleep is something that can cause an increase in stress which does not help in allowing you to fall asleep. The cycle is horrible and does no favours to any of us wanting to lead a healthy life. Try to get around 7 hours of sleep per night. Detach yourself from your phone and other electrical screens at least an hour before your bedtime to allow yourself to not be consumed by what is going on with friends and family. Journal any thoughts that are keeping you up at night to also help you fall asleep and have a good nights sleep.