8 Essential Steps for Fat Loss and Why They Work.

1. Eat whole foods and cut out added sugar, refined carbohydrates and processed food.

Incorporating a variety of whole foods into your diet, including fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats, and avoiding added sugars, refined carbohydrates and processed food contributes to improved metabolic health by providing our bodies with essential vitamins and minerals needed to function. Whole foods are also rich in fibre and antioxidants and absent from added sugars, unhealthy fats, and artificial additives. Therefore, they have lower calorie densities compared to processed foods, meaning you can consume larger portions for fewer calories. All of this can help regulate your appetite and daily energy intake, increase satiety, curb cravings for high-sugar, high-calorie foods and reduce the likelihood of excessive snacking or overeating.

2. Eat 30-50g of protein with each meal.

Protein is absolutely essential for fat loss. Not only is it highly satiating in comparison to carbohydrates and fats, therefore, leading you to feel fuller for longer and reducing overall energy intake but it has a higher thermic effect meaning the body burns more calories during its digestion and absorption. Protein also helps balance your blood sugar, preventing energy spikes and crashes as well as cravings for high-sugar, high-calorie foods. 

3. Drink 2L of filtered and mineralised water per day.

Adequate hydration is crucial for optimal metabolic function as water is involved in various metabolic processes, including those related to fat metabolism. Staying hydrated helps the body efficiently break down fats for energy. Thirst can also be commonly mistaken for hunger so ensuring you are adequately hydrated can aid fat loss in this way and potentially reduce energy intake. Filtered and re-mineralised is always best.

4. Walk 30-60 minutes per day and lift weights 4 times per week.

Walking is a great way of increasing your daily energy expenditure (amount of calories you burn). However, while walking might not burn as many calories as high-intensity workouts, it is particularly helpful for fat loss as it primarily targets fat as a fuel source during exercise. And, lifting weights not only increases your energy expenditure (amount of calories you burn) during your session but also hours after due to something called ‘excess post-exercise oxygen consumption’ and even at rest by increasing lean muscle mass which increases your resting metabolic rate. 

5. Get 8 hours of sleep each night.

Sleep is crucial to your fat loss journey as getting enough quality sleep is essential for regulating hormones, managing appetite, supporting energy balance, blood sugar balance, fat and carbohydrate metabolism and optimising our metabolic functions.

6. Manage your stress.

Stress increases cortisol (our stress hormone), which impacts fat and carbohydrate metabolism and in turn is associated with increased fat storage as well as increased appetite and cravings, especially for high-calorie and high-sugar foods. Stress also often leads to emotional eating or seeking comfort in unhealthy food choices as a coping mechanism.

7. Add in hot and cold therapy.

Both hot and cold therapy increase thermogenesis (burning of energy through heat production) within the body which leads to higher energy expenditure. Heat exposure, such as saunas or hot baths, achieves this by increasing our heart rate whereas cold exposure, such as cold showers or ice baths, achieves this by activating our brown adipose (fat) tissue. Both of which work to increase energy expenditure, and increase our metabolic rate.

Important note: always consult with your healthcare practitioner before trying hot or cold therapy, especially if you have any underlying health conditions or concerns. 

8. Show up for yourself each day.

Commitment and consistency are the pillars of successful fat loss. They will help you form healthy habits that lay the foundation for sustainable and long-term lifestyle changes. By avoiding rapid fixes and embracing gradual, consistent efforts, showing up for yourself each day will be the most important thing you do on your fat loss journey.