Let’s face it, fat loss can be difficult. Especially that ‘last 5 kilograms’ most of us are always trying to lose. Forget the fad diets, magic pills, wraps and special saunas. Follow our proven tips successfully used by our clients to achieve their fat loss goals!
- Eliminate processed foods
Processed foods are full of chemicals that irritate your digestive system and create inflammation. They make it harder for your digestive system and liver to work optimally thus inhibiting weight loss. Avoid processed foods as much as possible to maximise your results.
- Exercise regularly with weights
Here at Challenge Me, we are obviously big fans of regular exercise. Exercise has too many benefits to list but some of our favourites include:
- Reduces stress
- Gives you more energy
- Regulates your sleeping
- Increases levels of serotonin (the happy hormone)
- Increases your metabolism
- Increases your daily calorie requirements
- Gives you a better looking body
- Gives you stronger bones
- Assists in weight management
- Lowers blood pressure
Whether you are male or female, weight training is one of the best forms of exercise to give you a shapely body while also burning fat. Weight training builds lean muscle mass and the more lean muscle mass you have, the faster your metabolism is and the more calories you require to maintain a certain weight.
Therefore, technically, the more muscle you have, the better you look and the more you can eat!
- Drink water +++
Water makes up almost 70% of your body and helps the liver and kidneys (our main detoxifying organs) to flush the toxins out of your body. When you don’t drink enough water, your kidneys, cannot function properly. As a result, your liver has to pick up the slack. If your liver has to work harder to remove toxins, fat metabolism is compromised. Therefore, the more you can assist your detoxifying organs, the better job they can do.
Other key benefits of water consumption include:
- Move nutrients throughout the body
- Regulate body temperature
- Lubricate joints
- Promote healthy skin
- Reduce water retention
How much water should I drink?
The standard answer in most literature is eight glasses or two litres. Here at Challenge Me, two litres is the absolute minimum amount of water our members should drink. We aim for three litres per day. This may increase depending on the amount of exercise you do.
Please note however, that you can actually ‘overdose’ on water, causing a condition called hypernatremia. This is where excess water in your system has drawn out too much sodium from your cells which can cause nausea, headaches, confusion, weakness and even seizures. This is rare and requires excessive water consumption but is something to be aware of.
- Get lots of sleep
Your body needs time to recover. Eight hours sleep per night is ideal. Sleeping is the key time for our bodies to repair, rest and detoxify. The key benefits of sleep include:
- Weight control
- Improved concentration and decision making
- Enhanced energy
- Optimal body function
- Reduced illness
- Reduced inflammation
A few techniques we use to help us sleep better include:
- Going to bed at the same time each night
- Follow a circadian rhythm where you alter your behaviour in response to light and dark (ie. wake up with the sun, dim the lights after sunset)
- Avoiding TV/Computer/phone 1-2 hours before bed to reduce stimulation
- Switch your phone to airplane mode overnight to avoid disruptions
- Reduce alcohol intake
Not only is alcohol full of sugar and wasted calories, it is inflammatory to the digestive system and inhibits the digestion of food and subsequent absorption of nutrients. Liver cells prefer to use fatty acids as fuel however when alcohol is present, the liver is forced to metabolise the alcohol first, leaving fatty acids to accumulate in the body. Alcohol metabolism permanently alters liver cell structure, which impairs the liver’s ability to metabolise fats. This is why heavy drinkers develop fatty livers. You want your body working optimally to burn fat and alcohol does not assist with this. As such, keep alcoholic beverages to a minimum where fat loss is your goal.
If you have any questions about this post, feel free to contact us at [email protected]