Tip Tuesday: 5 Things You Should Be Doing to Lose Fat
I'm back at you with a Tip Tuesday! You can check out my other tips here.
Are you looking to Lose Fat?
Here are 5 things that you should be doing to Lose Fat! This might seem very familiar if you read last week's Tip Tuesday, but guess what, there isn't much of a difference between building muscle and losing fat!
5 Things You Should Be Doing to Lose Fat
1. Lift More Weights, Do Less Cardio
Want to lose fat?
Weightlifting is a must! Weightlifting provides stress to the muscles. This causes them to adapt and grow. Weightlifting can support weight loss and fat loss by building muscles. This gives you that "toned" look when you lose weight/fat. Weightlifting can be performed with dumbbells, barbells, weight machines, or resistance bands.
You can always do cardio, but do not over think it.
2. Eat Lots of Protein
Just like during muscle building, protein is essential during fat loss. Protein helps fill you up and feel satiated. Leaving you feeling fuller for longer.
There are so many easy ways to get in protein! Check out my post on getting in protein.
3. Get Sleep
If you want to lose fat you need to sleep! Optimally you should be sleeping between 7-9 hours a night. Especially if you are looking to change body composition. Sleep can enhance muscle recovery through the process of protein synthesis and human growth hormone release.
4. Be Patient
Losing fat does not happen over night so you must be patient. Unfortunately, just like building muscle, it is a fairly slow process. It can take between 3-4 weeks to see visible changes to your body. You'll start to see real results at about 12 weeks of consistency.
So be patient, you can do this!
5. Deficit of Calories
Here's the only difference!
In order to lose fat, you have to be in a calorie deficit. Meaning, you need to eat LESS. For fat loss to occur, you need to be eating less calories than you do during maintenance. I suggest eating between 10-20% less calories of what your maintenance calories are.
It doesn't need to be complicated.
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-Sarah