“Gaps” for fat loss: how to get it wrong and lose fat
The best way I can explain “fat loss loopholes” to you is that you have the ability to “short-circuit” fat loss, but first you need to understand a few tricks, or ways to use your body’s natural processes, to your advantage. .
Your body talks to you all the time, but we rarely take the time to communicate. If you think about it, you spent years developing your language skills to communicate with others, but in all likelihood, you never spent any time developing a means of ‘self-communication’. This is the fundamental difference in my health today, as a Doctor of Physiotherapy. I get my body and I know how to respond to the signals my body gives me, respond and overcome the challenges I am experiencing by taking advantage of my body’s ability to help. Me and my body are a team.
In descending order, here are the best fat loss loopholes I know of:
Muscle = metabolism, so muscle is your margin of error. If you build a little extra muscle, which naturally speeds up your metabolism and burns more calories, then you can make dietary mistakes with fewer consequences. If you’re having trouble building muscle, here’s a helpful 3-part series:
Build Muscle – Part I
Build Muscle – Part II
Build Muscle – Part III
Hydration speeds up cellular metabolism. Drink water, and lots of it. This simple act will speed up all the processes in your body and help you burn fat much faster.
Get 8 to 9 hours of sleep, depending on how much sleep your body needs; but, make sure you get eight hours of sleep. This allows for nocturnal hormonal regulation, oxygen and nutrient-rich fluids to nourish joints for longer, and parasympathetic nervous system (rest and digest) balance to occur. Never underestimate the importance of sleep.
Adapt your level of physical activity to your diet, not the other way around. I am tempted, like most people, so I make the necessary adjustments when this happens. If I eat more carbohydrates, I build more muscle; if I eat a high-fat, high-protein diet during the day, I focus on short fat-burning workouts and longer outdoor endurance activities.
If you’ve been eating clean for at least 6 days, consider a ‘cheat day’, but avoid trans fats, binge eating, or heavy alcohol consumption. Moderation is important, even on a cheat day, but it’s been known to naturally increase leptin levels and reset fat-burning hormones for another week.
have sex As much as possible, and with protection if necessary. Sexual activity is linked to happiness at the highest level, the longevity of human life and quality of life. By having sex regularly, you keep your body healthy. Don’t underestimate the importance of this; it’s like breathing.
Reduce stress. Consider the 3-Step Stress Relief Plan if you’re having trouble.
Eat 5-6 meals a day or just 3, but take your pick. Based on conflicting research, the best guess is that meal frequency doesn’t matter, but meal planning does. Plan your meals, know when you’re supposed to eat and react accordingly. You are teaching your body to respond to hunger when it should, and to respond to food as a method for muscle growth and sustained energy; not emotional dependency, which triggers a stress response.
Minimum effective dose. If you can’t stick with a habit, you’re less likely to be successful in the long run. Work on the least amount of work possible to get the best fat loss effect. If you want to increase the amount of exercise you’re doing later, be my guest, but get your body in shape first so you can handle exercise without injuring yourself. Here is an example of 3-5 minute fat loss workouts.
Create happiness. Your mood will affect everything in your life. If you are doing something that goes against your general level of happiness, it is bound to fail over time, due to subconscious sabotage. You’re telling yourself you don’t want it anyway, so eventually your subconscious argument will win out and you’ll lose motivation. Instead, start every day with 15 minutes of gratitude and earn throughout the day.
And this is how we help our clients with the right personal training and fat loss programs to change their lives and live better!
I hope this helps! You are amazing:
Have a nice day,