20 Fat Loss Tips | H4 Training

Sep1820 Fat Loss Tips


1.  Stay above 1,200 calories or so-Most people will go into starvation mode if they eat less than 1,200 calories. That is stress to the body and stress creates more belly fat.

2.  Eat your fruit don’t drink it- Reach for the apple over apple juice. Better calorie wise, better for the metabolism and you get the benefits of the nutrients in the skin!

3. Pilates and Yoga have their benefits but if your goal is fat loss – they should be “extra’s” when you’ve done your strength/metabolic/cardio work.

4.  Do lifts like kettlebell swings, deadlifts, goblet squats and pull-ups.

5. Eating 6x per day can work well… so can eating only 3x per day. Customize your meal frequency to suit your lifestyle.

6. Write down what you eat. Be specific and honest. Food logging creates instant self-awareness and accountability.

7. Long-term success often comes down to preventing lapses from turning into full-blown re-lapses. You will slip and stumble. Get back up – as many times as it takes.

8. Learn 3-4 good healthy and quick recipes. These can be your go-to meals when in a bind.

9. Move, move, move and move some more!

10. Understand it is a process. Changes do not happen overnight.

11. It is not about weight loss, but rather fat loss. Concept most people fail to understand.

12. Think bags or boxes when grocery shopping.

13.  Anything less than 80% clean eating will make it tough to get results.

14.  What works for one person might not work well for you. Find out what will get you results and worry less about others.

15. Strength training needs to be a staple in your program.

16. Get your C & D-Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

17. Be mentally tough!

18. Eat within 20 minutes of waking.

19. If the program you follow is not working over time then you need to change it!

20. Learn the difference between “hunger“ and “appetite”. Hunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point.