Losing fat can be confusing.
Should you stick to cardio? Lift weights? Eat Paleo? Go Vegan? Catch Pokemon?
In reality, fat loss is actually pretty simple.
(I said simple. Not easy)
Let me cut through the BS and give you a proven method for guaranteed fat loss.
1) Get comfortable with getting uncomfortable.
First and foremost, getting lean requires that you stop believing your own bullshit.
And honestly, 90% of people never get past this step.
If you want to get leaner and lose weight, the first step is saying no more excuses. No more negative self talk. No more “I can’t.”
Is getting lean easy? No. Will you have to make sacrifices? Yep. Will it be worth it? Hell yeah.
If you want to positively impact your body composition (read: look better naked), getting enough protein is paramount.
Lean proteins such as chicken, fish, turkey, and greek yogurt will keep you fuller longer, meaning you’ll feel less hungry and won’t be tempted to reach for those donuts in the office break room.
Protein also helps you burn more fat at rest by building lean muscle and helping to maintain the muscle you already have.
3) Allow yourself to feel (a little) hungry.
One strategy I use often with my online coaching clients is allowing yourself to feel hungry for at least 20-30 minutes before eating.
This ensures that you aren’t eating out of habit or boredom, but actually because you are hungry and your body needs food.
Consuming extra calories through mindless or habitual eating can keep you from losing fat and getting the results you want. Allow yourself to feel hungry BEFORE eating, and then learn to master that hunger.
4) Move more.
This one is two fold: Exercise and N.E.A.T.
An obvious way to move more is implement a formal exercise routine.
Lifting weights is the best form of exercise for losing fat because it elevates your metabolism and helps you burn more calories even at rest (plus it can make you feel like a total badass.)
However, there are other ways to lose weight that are effective, too.
Especially if you are new to exercising, pick something you enjoy and you’ll be able to stick with.
Beyond formal exercising, increasing your N.E.A.T. (Non exercise activity thermogenesis) is highly effective for fat loss.
N.E.A.T. accounts for all activities that burn calories that are not formal exercise. Fidgeting, housework, walking, even sitting at your desk typing all count as N.E.A.T.
Studies have proven that even trivial activities can increase an individual’s metabolic rate and lead to more weight loss.
Taking the stairs, parking further away, fidgeting while standing in line, and even downloading Pokemon Go can increase your N.E.A.T. and help you lose fat at an easier rate.
5) Eat more green shit.
Green shit is just my all encompassing term for fruits and vegetables. Besides having lots of vitamins and nutrients your body needs, vegetables are high volume foods.
This just means that they have a lot of volume but “cost” very few calories.
A pound of broccoli is only 153 calories and will take up a lot of room in your stomach.
A pound of butter is 3,258 calories and will take up significantly less room in your stomach than the broccoli.
See the difference?
Eating more green shit will keep you feeling full while dieting.